A sub in a tub is a delicious, low-carb twist on the classic submarine sandwich. Packed with fresh ingredients, proteins, and flavorful toppings, this meal is perfect for those following a keto or gluten-free diet. Enjoy all the taste of a sub without the bread!
What Is a Sub in a Tub?
A No-Bread Alternative to a Classic Sub
A sub in a tub is a low-carb version of a traditional submarine sandwich. Instead of using bread, all the delicious ingredients are layered in a bowl. This makes it a great option for those following keto, gluten-free, or low-carb diets while still enjoying the flavors of a deli-style sub.
Why It’s Perfect for Low-Carb and Keto Diets
Many people look for ways to reduce carbohydrates while keeping meals satisfying. A sub in a tub is packed with protein, healthy fats, and fiber, making it a balanced choice. Without the bread, you avoid unnecessary carbs while still indulging in the bold flavors of deli meats, cheeses, and toppings.
How It Compares to a Traditional Submarine Sandwich
A standard submarine sandwich contains high amounts of refined carbs, which can lead to blood sugar spikes. On the other hand, a sub in a tub eliminates the bread, making it a nutrient-dense, protein-rich meal that keeps you full longer. Plus, it allows for greater customization to suit dietary preferences.
Essential Ingredients for a Flavorful Sub in a Tub
For the best Sub in a Tub, check out this ingredient guide for tips!
Deli Meats & Proteins
- Turkey
- Ham
- Roast beef
- Grilled chicken
- Salami
- Tuna salad
- Bacon crumbles
Cheese Selection
- Provolone
- Cheddar
- Swiss
- Mozzarella
- Feta
- Pepper jack
Fresh Vegetable Toppings
- Lettuce (romaine, iceberg, or spinach)
- Cherry tomatoes
- Cucumbers
- Red onions
- Bell peppers
- Avocado slices
- Shredded carrots
Flavor Boosters
- Pickles
- Olives
- Jalapeños
- Banana peppers
- Mustard
- Mayonnaise
- Vinaigrette
- Italian seasoning
Step-by-Step Guide to Making the Perfect Sub in a Tub
Step 1: Choose Your Base
Start by selecting a leafy green base. Lettuce, spinach, or mixed greens add crunch and freshness while keeping the dish light. You can also mix different greens for added texture and nutrition.
Step 2: Layer the Proteins and Cheese
Next, add your choice of deli meats and cheeses. Layering proteins such as turkey, ham, or grilled chicken with cheese like provolone or Swiss gives the dish a balanced, rich taste. Be sure to slice everything thinly for an even mix of flavors in every bite.
Step 3: Add Toppings and Crunch
Load up your sub in a tub with fresh vegetables like cherry tomatoes, cucumbers, and red onions. These toppings provide a crisp bite and enhance the overall texture. You can also include avocado slices for a creamy element.
Step 4: Dress It Up
Finish with flavorful additions like pickles, olives, and banana peppers. Drizzle with mustard, mayonnaise, or a vinaigrette for an extra kick. A sprinkle of Italian seasoning or red pepper flakes can elevate the taste even more.
Customization Ideas for Different Diets
Keto-Friendly Version
For a keto-friendly sub in a tub, opt for higher-fat ingredients such as extra cheese, avocado, and olive oil. The key to staying within keto guidelines is to avoid sugary dressings and high-carb ingredients like croutons. Instead, choose full-fat ranch, blue cheese, or Caesar dressing for added flavor and richness. You can also include fatty cuts of deli meats such as salami and pepperoni to boost the fat content while keeping it low-carb. Adding a handful of nuts or a drizzle of olive oil can enhance the texture and taste while keeping the meal satisfying and in line with a keto diet.
High-Protein Variation
If you’re looking to increase your protein intake, a high-protein sub in a tub is a fantastic option. To do this, double up on lean deli meats such as turkey, grilled chicken, or roast beef, as they provide a great source of protein without excessive fat. Adding hard-boiled eggs or a scoop of cottage cheese can give it an extra protein punch. Topping your bowl with Greek yogurt-based dressing instead of mayonnaise is another way to incorporate protein while keeping the flavors balanced. This variation is perfect for athletes, fitness enthusiasts, or anyone looking to build muscle while enjoying a satisfying meal.
Vegetarian Option
A vegetarian sub in a tub can be just as flavorful and satisfying as the traditional version. Instead of deli meats, opt for plant-based proteins such as grilled tofu, tempeh, or chickpeas. You can also add extra cheese varieties, such as feta or mozzarella, to increase the protein content. Including a mix of colorful vegetables like bell peppers, shredded carrots, and cucumbers adds vibrancy and crunch. For added richness, drizzle with olive oil or balsamic vinaigrette. A sprinkle of nuts or seeds, such as sunflower or hemp seeds, can provide a nice crunch and additional nutrients to complete the meal.
Spicy Kick
For those who love bold flavors, adding a spicy kick to your sub in a tub is a great way to elevate the taste. Start by incorporating extra jalapeños, banana peppers, or a drizzle of hot sauce for some heat. Spicy mustard or chipotle mayo can also add a fiery depth of flavor. If you enjoy cheese with a bit of heat, opt for pepper jack or a spiced cheddar. You can also sprinkle red pepper flakes or add sriracha to intensify the spiciness. This variation is perfect for those who enjoy a little heat in their meals and want an extra burst of flavor.
Tips for Meal Prepping and Serving Your Sub in a Tub
Best Containers for Freshness
To keep your sub in a tub fresh, store it in an airtight meal prep container. This helps maintain the crispness of the vegetables and prevents ingredients from becoming soggy. Glass containers with dividers are great for separating wet and dry components.
How to Keep Ingredients Crisp
If you’re preparing your sub in a tub ahead of time, keep the wet ingredients, like dressings and pickles, separate until you’re ready to eat. This prevents sogginess and ensures that every bite remains crunchy and flavorful.
Quick Assembly Tips for Busy Days
For a quick and easy meal, pre-chop all your ingredients and store them in separate containers. This allows for fast assembly whenever hunger strikes. You can also portion out meats and cheeses in advance for an even faster prep process.
Serving Ideas and Pairings
Pair your sub in a tub with a side of low-carb chips, a bowl of soup, or a fresh salad. If you’re on a keto diet, adding a handful of nuts or an avocado-based dip can make the meal even more satisfying.