Easy & Tasty Sub in a Tub Recipe: The Ultimate Low-Carb Guide

If you love a classic sub but want to ditch the bread, the sub in a tub recipe is your new best friend. This low-carb, high-flavor alternative brings everything you love about deli-style sandwiches—minus the roll. Whether you’re watching your carbs, cutting gluten, or just after something lighter, this recipe delivers serious flavor with fewer calories. Inspired by the popular Jersey Mike’s sub in a tub, this guide shows you how to build your own bowl of sandwich joy right at home.

We’ll cover everything from what ingredients go into a killer sub in a tub recipe, how to layer it just like the pros, and even what kind of oil and vinegar gives it that crave-worthy finish. Whether you’re meal prepping or craving something fresh on a summer night, you’re about to discover why this low-carb sandwich bowl is taking over kitchens across America.

What Is a Sub in a Tub?

What Does “Sub in a Tub” Mean?

Let’s get right to it: a sub in a tub is everything you’d expect from your favorite deli sandwich, just without the bread. Instead of rolling it up in a hoagie, you layer your meats, cheeses, veggies, and sauces in a bowl—or a “tub.” Think of it as a salad, but with bold sandwich energy.

The sub in a tub recipe became a hit thanks to sandwich chains like Jersey Mike’s, which offered this as a low-carb option. The idea quickly caught fire with keto dieters, paleo fans, and anyone looking to reduce their carb intake without sacrificing flavor.

You can think of it like a cross between a lettuce wrap and a hoagie salad, where you get to enjoy every ingredient—without the soggy bread or the post-lunch crash.

Sub in a Tub vs Regular Sandwich: Key Differences

Not sure if a tub is worth the switch? Here’s a side-by-side comparison:

So why are more people turning to this bread-free option? Simply put—it’s satisfying, easy to make, and flexible. The sub in a tub recipe allows for endless personalization, whether you’re craving spicy Italian meats, deli turkey, or even a vegetarian version with avocado and sprouts.

Don’t miss our venison steak bowls if you’re looking to take your sub to wild new levels of flavor.

Whether you’re customizing your lunch or prepping meals for the week, this bowl-style sub delivers serious flavor while keeping things clean and low-carb.

Ingredients Needed for the Perfect Sub in a Tub Recipe

Must-Have Meats, Cheeses, and Veggies

At the heart of a great sub in a tub recipe is a flavorful balance of protein, crunch, and zest. Whether you’re copying Jersey Mike’s or crafting your own version, the right ingredients matter.

Let’s break down what you’ll need:

Proteins:

• Turkey breast – lean, tender, and mild
• Roast beef – hearty and savory
• Genoa salami – adds a touch of spice
• Ham – smoky and slightly sweet
• Capicola – classic Jersey Mike’s choice
• Tuna salad – great for pescatarians

Cheeses:

• Provolone – melts well, rich and smooth
• Swiss – mild with a bit of nuttiness
• American – creamy and classic
• Mozzarella – perfect for Italian-style subs

Vegetables:

• Shredded iceberg lettuce – cool and crunchy
• Tomatoes – sliced or diced, for juiciness
• Onions – raw red onions for bite
• Green bell peppers – fresh and crispy
• Pickles – tangy and bold
• Banana peppers – bring the heat
• Olives – black or green for a briny kick

The real charm of the sub in a tub recipe lies in its mix-and-match flexibility. If you’re craving more heat, toss in jalapeños. Want something earthy? Mushrooms and spinach can work wonders.

Recommended Condiments and Toppings

This part’s where you turn a good tub into a great one. Think beyond basic mayo—flavor comes from smart layering and the right sauces.

Must-Have Toppings:

• Jersey Mike’s-style “Juice” – red wine vinegar + olive oil
• Submarine dressing – blend of oil, vinegar, oregano, garlic, and salt
• Mayonnaise – creamy and smooth
• Mustard (yellow or spicy brown) – for a tangy edge
• Chipotle aioli – spicy and smoky
• Balsamic glaze – sweet and sharp twist

You can also add:

• Avocado or guacamole – for healthy fats
• Crushed red pepper flakes – heat lovers, rejoice!
• Everything bagel seasoning – surprisingly perfect

Want to take your seasoning even further? Check out this flavor-packed smoked brine guide for inspiration on how to add complexity with minimal effort.

BONUS TIP:

Layer meats and cheese directly on lettuce to keep everything fresh and prevent sogginess—this is key when you’re meal prepping your sub in a tub recipe ahead of time.

How to Make a Sub in a Tub Recipe at Home (Step-by-Step)

Making your own sub in a tub recipe at home is easier than you think—and way more satisfying than takeout. Whether you’re copying a classic Jersey Mike’s style salad or adding your own spicy spin, this step-by-step guide will help you craft the perfect low-carb sub bowl in minutes.

Preparing Ingredients the Jersey Mike’s Way

Let’s get started with the basics: prepping ingredients the right way makes a huge difference in taste and texture.

Step 1: Wash and Prep Your Veggies

Start your sub in a tub recipe by rinsing your lettuce, tomatoes, peppers, and onions under cold water. Pat everything dry to avoid sogginess.

• Shredded iceberg lettuce: Forms your crisp base
• Tomatoes: Sliced for juiciness
• Red onions: Thin-cut for bite
• Bell peppers & banana peppers: Optional, but flavorful

Pro tip: Slice everything evenly so you get balanced bites in every forkful.

Step 2: Prep Your Proteins and Cheeses

Use your favorite cold cuts for a high-protein kick. Turkey, ham, roast beef, and salami are all great choices.

• Fold or roll deli meats for an authentic sub in a tub look
• Choose provolone, mozzarella, or Swiss for that deli-style creaminess

Step 3: Make the Submarine Dressing

Want that signature Jersey Mike’s zing? The “juice” is simple but game-changing.

Copycat Sub in a Tub Dressing:

• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• ½ tsp oregano
• Pinch of garlic powder and salt

Whisk it up and set it aside—this will be your finishing touch.

Layering and Assembly Tips

Now that you’ve prepped your ingredients, it’s time to layer your sub in a tub recipe for flavor and structure.

Step-by-Step Assembly

1. Lettuce base – About 2 cups, packed
2. Veggie layer – Tomatoes, peppers, onions, olives
3. Protein stack – Turkey, ham, roast beef, or tuna
4. Cheese – Slices or shreds, depending on your style
5. Toppings – Mayo, mustard, or homemade submarine dressing
6. Finish strong – A drizzle of the oil & vinegar mix, seasoning, or crushed red pepper

Layering meats and cheese directly over lettuce keeps your base crisp. This makes every forkful of your sub in a tub recipe full of punch and crunch.

Meal Prep Tips for Sub in a Tub

Making multiple bowls ahead of time? You’re smart—and you’re not alone. Here’s how to meal prep this dish like a pro:

• Use airtight containers to keep everything fresh
• Store dressings separately and add just before eating
• Keep wetter items (like pickles or tomatoes) on top if layering ahead

The beauty of the sub in a tub recipe is its flexibility. Whether you’re whipping one up for lunch or prepping four ahead for the week, it takes under 15 minutes and keeps your meals healthy and satisfying.

Check out this smoked flavor booster if you want to add bold flavor to proteins used in your tub.

Dressing for Sub in a Tub – Flavor-Boosting Options

When it comes to building the ultimate sub in a tub recipe, your dressing choices can make or break the flavor. The bread may be gone, but that doesn’t mean you should sacrifice the classic zing, spice, and creaminess that make a deli sub so craveable. Whether you’re copying Jersey Mike’s sub in a tub or putting your own twist on it, sauces and dressings are your secret weapons.

What Dressing to Put on a Sub in a Tub

First, let’s talk options. From creamy to tangy to spicy, here are the most popular dressings and sauces people use in a sub in a tub recipe:

If you’re going for a low-carb sub bowl, stick to oil-based or high-fat creamy dressings that align with keto nutrition profiles.

How to Make Submarine Dressing at Home

Want to make it like the sandwich pros? The classic submarine dressing—often called “the juice” at Jersey Mike’s—is simple, bold, and always satisfying.

Here’s a quick homemade version of submarine dressing that’s perfect for any sub in a tub recipe:

Classic Submarine Dressing Recipe

Ingredients:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1/4 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• Pinch of salt and black pepper
• Optional: Dash of crushed red pepper flakes for spice

Instructions:

1. Whisk all ingredients in a small bowl.
2. Let sit for 5–10 minutes for flavors to blend.
3. Drizzle generously over your assembled sub in a tub right before serving.

This dressing is not only keto-friendly and low in sugar, but it’s also a powerful flavor enhancer. It ties your meats, cheeses, and veggies together in that signature deli-style taste.

Looking for inspiration? Try pairing your homemade sub with bold-flavored meats like the ones in our Venison Steak Recipes for an elevated take on the traditional sandwich bowl.

Dressing Dos and Don’ts

Here’s how to get the most out of your dressings:

DO:

• Add dressing just before eating (especially for meal prep bowls)
• Use quality olive oil for best results
• Mix creamy and tangy dressings for layered flavor

DON’T:

• Overdress—too much oil will weigh down the veggies
• Use sugary dressings if you’re staying low-carb
• Skip seasoning—salt, herbs, and pepper matter!

With the right dressing, your sub in a tub recipe goes from good to unforgettable. It’s these small details—just like at Jersey Mike’s—that keep people coming back for more.

All About Jersey Mike’s Sub in a Tub

If you’ve ever ordered a sub in a tub recipe at Jersey Mike’s, you already know it’s not just a salad—it’s an experience. Their legendary combination of meats, fresh-cut veggies, provolone cheese, and that unforgettable “juice” has earned cult status among keto lovers, gym-goers, and sandwich fans looking for a lower-carb lifestyle. So what makes Jersey Mike’s version so special?

Let’s break it down.

What Is Jersey Mike’s “Juice” and Why It’s Iconic

Jersey Mike’s juice is the stuff of legend. Customers ask about it all the time—and for good reason. It’s a simple mix of red wine vinegar and olive oil, topped off with a sprinkle of oregano. Yet, that combination is what gives each sub in a tub its signature zip and zing.

Here’s what’s in the juice:

• 100% olive oil (not a cheap blend)
• Aged red wine vinegar
• Dry oregano to add earthy, herbal flavor

Why it works: The acidity from the vinegar brightens the vegetables, while the olive oil adds depth and smoothness to the meats and cheese. The oregano finishes it with a classic Italian deli vibe.

This isn’t just a sauce—it’s a flavor amplifier that ties the entire sub in a tub recipe together in one cohesive, crave-worthy bite.

How to Order Jersey Mike’s Sub in a Tub

Ordering at Jersey Mike’s is simple, but knowing the best way to do it ensures you get exactly what you want.

Here’s a quick guide to ordering like a pro:

Step-by-Step: Ordering a Sub in a Tub at Jersey Mike’s

1. Choose your sub – Any sandwich on their menu can be made as a tub.
   • Top picks: Turkey & Provolone, Club Supreme, The Original Italian
2. Say: “In a tub, please” – That tells them to skip the bread.
3. Pick your toppings – Lettuce, tomato, onions, banana peppers, pickles, olives
4. Ask for it “Mike’s Way” – That includes:
   • Shredded lettuce, tomatoes, onions
   • The juice (oil + vinegar + oregano)
   • Salt and pepper

If you’re tracking macros or following a strict keto plan, don’t be shy—ask about nutrition details. You can also skip sugary sauces and extra bread crumbs to keep your sub in a tub recipe clean and carb-light.

Don’t miss our Ultimate Wagyu Ground Beef Recipe if you’re craving something hearty that also fits into your low-carb weeknight meal planning.

Best Oil & Vinegar for Sub in a Tub

One of the most important—and often overlooked—parts of a delicious sub in a tub recipe is the dressing. While we’ve already touched on Jersey Mike’s legendary “juice,” now we’re going deeper into the best oils and vinegars to use if you want to recreate or upgrade your own version at home.

You might be surprised how much a high-quality oil and vinegar can elevate your low-carb sub bowl from basic to bold.

What Kind of Oil Does Jersey Mike’s Use?

Jersey Mike’s uses 100% extra virgin olive oil (EVOO)—and not a blend. This is key. Many delis cut corners by using canola or blended oils, which dull flavor and reduce the richness you get from real olive oil.

Why It Matters:

• EVOO is full-bodied and slightly peppery, enhancing meats like salami or turkey
• It has healthy fats, making it perfect for keto versions of the sub in a tub recipe
• It balances the acidity of vinegar, preventing the dressing from becoming too sharp

So when you’re making your own dressing at home, don’t skimp. Look for:

• Cold-pressed extra virgin olive oil
• Imported Italian or Greek oils for extra richness

How to Choose the Best Vinegar for a Sub in a Tub Recipe

Pairing the right vinegar with olive oil is essential. While red wine vinegar is the classic deli choice, there are other options you can explore depending on your taste preference.

Want to try a fun flavor twist? Blend a splash of balsamic with your EVOO for a slightly sweet take on the traditional sub in a tub recipe. It works especially well with mozzarella, roasted peppers, and turkey.

Simple Oil & Vinegar Dressing Recipe (Better Than Store-Bought)

Here’s a homemade recipe that rivals Jersey Mike’s but lets you control every ingredient.

Best Sub in a Tub Dressing (DIY Version)

Ingredients:

• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• ½ tsp dried oregano
• ¼ tsp garlic powder
• Pinch of sea salt
• Optional: dash of crushed red pepper for heat

Instructions:

1. In a bowl or jar, combine all ingredients.
2. Whisk or shake well to emulsify.
3. Drizzle over your assembled sub in a tub recipe just before eating.

Oil & Vinegar Tips for Meal Preppers

If you’re prepping multiple bowls:

• Store oil and vinegar in a separate mini container to avoid sogginess.
• Shake well before each use, especially if using herbs or spices.
• Double the recipe and keep it refrigerated in a mason jar—it keeps for up to 2 weeks.

With just a few quality ingredients, your sub in a tub recipe will pack bold flavor and authentic deli-shop energy—without needing bread or processed condiments.

Sub in a Tub Meal Prep Ideas

One of the biggest advantages of the sub in a tub recipe is how incredibly meal-prep friendly it is. Whether you’re trying to stay on track with a keto lifestyle, feed the whole family, or simply want to avoid another sad lunch desk salad, this recipe checks all the boxes: quick, fresh, portable, and full of flavor.

Here’s how to prep multiple low-carb sub bowls with minimal effort and maximum payoff.

How to Meal Prep Sub in a Tub for Busy Weeks

A little planning goes a long way. The goal is to keep your ingredients crisp and your flavors vibrant without the sogginess that sometimes plagues make-ahead meals.

Prep Like a Pro:

Step 1: Separate Wet and Dry Ingredients
Moisture is the #1 enemy of crisp lettuce. Store veggies like tomatoes, pickles, and banana peppers in a separate compartment or small container until you’re ready to eat.

Step 2: Use a Divided Container or Mason Jar
Layering is everything. If you’re packing several meals in advance, try this stacking order to keep things fresh:

Step 3: Keep Dressing on the Side
Oil and vinegar-based dressings will break down veggies over time. Always pack your sub in a tub recipe dressing separately and add just before eating.

Step 4: Store in Airtight Containers
Whether you’re using BPA-free plastic or glass, tight lids are essential. This keeps everything crisp and ready to go for 3–4 days.

Looking for more prep-friendly protein ideas? Discover great ideas like our wagyu ground beef meal prep bowls that also fit into a low-carb plan.

Storage and Freshness Tips

Here’s how to make sure your prepped sub in a tub recipe stays fresh and tasty all week:

• Use paper towels under the lettuce to absorb extra moisture
• Avoid pre-sliced tomatoes—slice fresh before serving if possible
• Opt for firmer greens like romaine or spinach if meal prepping for 4+ days
• Freeze proteins like turkey or ham in bulk, then thaw overnight in the fridge

These simple tricks keep your meals feeling like they were made just moments ago—even on day three.

Meal prepping the sub in a tub recipe saves time, money, and hassle. Plus, it keeps you aligned with low-carb goals without feeling restricted. One tub, endless variations, all prepped and ready to go.

Variations on the Sub in a Tub Recipe

The beauty of the sub in a tub recipe is that it’s infinitely customizable. Once you master the base formula, the possibilities are endless—from spicy and bold to fresh and vegetarian. Whether you’re mixing things up for fun or adjusting for dietary needs, these creative variations keep lunch exciting without adding carbs or complexity.

Keto-Friendly Sub in a Tub Variations

For those following a strict keto diet, staying low-carb while still feeling satisfied is key. The classic sub in a tub recipe already leans low-carb, but these tweaks take it further.

The Meat Lover’s Bowl

• Base: Romaine lettuce
• Meats: Roast beef, turkey, bacon
• Cheese: Provolone & cheddar
• Extras: Avocado, black olives
• Sauce: Chipotle mayo + oil & vinegar

Italian Spicy Bowl

• Base: Shredded iceberg
• Meats: Salami, capicola, pepperoni
• Cheese: Mozzarella
• Toppings: Banana peppers, red onion, crushed red pepper
• Sauce: Sub dressing with extra oregano

Vegetarian Sub in a Tub Recipe Options

Ditch the meat without sacrificing flavor. These bowls are loaded with protein, fiber, and plant-based goodness.

Garden Veggie Bowl

• Base: Mixed greens
• Veggies: Cucumber, tomato, onion, bell peppers, sprouts
• Cheese: Feta or Swiss
• Toppings: Hummus scoop or hard-boiled egg slices
• Sauce: Lemon vinaigrette or balsamic glaze

Caprese Tub

• Base: Spinach
• Cheese: Fresh mozzarella
• Veggies: Tomato slices, basil
• Extras: Avocado
• Sauce: Olive oil + balsamic drizzle

Check out our smoked fish brine recipe for another lean, pescatarian-friendly option you can flake into your tub for variety.

Sub in a Tub Recipe for Spice Lovers

Can’t get enough heat? Turn up the spice with these bold bowl builds.

Spicy Southwest Sub Bowl

• Meats: Spicy chicken breast or grilled steak
• Toppings: Jalapeños, chipotle aioli, avocado
• Cheese: Pepper jack
• Sauce: Lime crema or spicy ranch

Buffalo Chicken Bowl

• Base: Romaine
• Protein: Shredded buffalo chicken
• Cheese: Blue cheese crumbles
• Extras: Celery, red onion
• Sauce: Ranch or bleu cheese + hot sauce drizzle

Sweet & Savory Combos for Unique Tastes

Want to explore the edge of sandwich-inspired bowls? Try flavor fusions that balance savory with just a hint of sweet.

Apple & Ham Crunch Bowl

• Base: Baby greens
• Protein: Smoked ham
• Cheese: Sharp cheddar
• Toppings: Thin apple slices, walnuts
• Sauce: Honey mustard (low sugar)

Greek-Inspired Sub in a Tub

• Meats: Chicken or no meat
• Cheese: Feta
• Veggies: Cucumber, red onion, kalamata olives
• Sauce: Tzatziki or garlic olive oil

These unique spins on the sub in a tub recipe prove that low-carb doesn’t have to mean low-flavor. Whether you’re mixing up ingredients or sauces, there’s no wrong way to enjoy your favorite deli-style flavors in a bowl.

Expert Tips to Make It Like Jersey Mike’s

Let’s face it—Jersey Mike’s has set the gold standard for the sub in a tub recipe. From the flavor-packed “juice” to perfectly folded deli meats and shredded lettuce that always stays crisp, their technique is on point. Want to recreate that magic at home? These expert tips and tools will take your tub-building game to the next level.

Flavor Secrets from Sandwich Pros

You don’t need a deli slicer or commercial kitchen to craft a killer sub bowl. You just need to know what makes the difference.

✅ Slice Meats Paper-Thin

Thin slices mean better layering, more flavor distribution, and that authentic texture you expect from a pro sandwich shop. Ask your deli to slice meats thin or use a sharp chef’s knife at home.

✅ Use “Shred-Cut” Lettuce

Jersey Mike’s uses finely shredded iceberg lettuce—not just chopped greens. This gives your sub in a tub recipe a crisp, fresh base that holds toppings well and adds a restaurant-style crunch.

✅ Keep It Cold

Chilling your ingredients before assembling makes a huge difference. Cold meats, crisp lettuce, and chilled tomatoes deliver the refreshing experience you get at the deli.

✅ Use Room Temp Oil

While the ingredients should be cold, your olive oil dressing should be room temperature so it coats everything properly. This balances texture and mouthfeel.

Tools and Products That Elevate Your Sub in a Tub Recipe

Here are a few kitchen tools and must-haves that make your homemade sub feel like it came straight from Jersey Mike’s.

Final Pro Tips for That Jersey Mike’s Experience

• Layer meats above veggies to avoid wilting lettuce
• Always finish with oregano and pepper for signature deli flair
• Use contrasting textures—like soft cheese and crunchy onions—for more dynamic bites
• Skip watery toppings like cucumbers if meal prepping

And remember, the ultimate sub in a tub recipe isn’t just about ingredients—it’s about experience. How it looks, how it crunches, and how each bite bursts with layers of flavor. With these expert tricks, you’re not just meal-prepping—you’re leveling up.

Conclusion: Build Your Own Sub in a Tub Recipe Today

Whether you’re chasing flavor, managing carbs, or just tired of traditional sandwiches, the sub in a tub recipe delivers every time. With the right blend of deli meats, crisp veggies, bold dressings, and creative variations, this low-carb bowl packs satisfaction into every bite. And the best part? It’s fast, flexible, meal-prep friendly, and easy to personalize.

From mimicking Jersey Mike’s signature juice to whipping up your own spicy Southwest version, this isn’t just a breadless sub—it’s a full-blown lifestyle meal. Try a few combinations, find your favorites, and keep things fresh all week.

Looking for inspiration? Try this flavorful smoked seasoning trick to elevate your proteins even further in your next bowl.

FAQs About Sub in a Tub Recipe