Looking for a fresh, keto-friendly meal? This sub in a tub recipe is the perfect way to enjoy all your favorite sub ingredients without the bread. In this post, I’ll show you how to make the perfect sub in a tub with step-by-step instructions, ingredient ideas, and customization tips to suit your taste and dietary needs. Let’s dive in!
In this post, I’ll show you how to make the perfect Sub in a Tub with step-by-step instructions, ingredient ideas, and customization tips to suit your taste and dietary needs. For more delicious meal ideas, check out What is a Sushi Bake Recipe? and the Easy Ground Chicken Mexican Corn Recipe – Quick & Flavorful One-Pan Meal. Let’s dive in!
What Is a Sub in a Tub?
A Sub in a Tub is a bread-free version of a classic submarine sandwich served in a bowl or container, making it a healthier, low-carb alternative. Instead of piling ingredients between slices of bread, everything is layered on a bed of fresh vegetables like lettuce, spinach, or arugula. Think of it as a hearty, flavor-packed salad that captures the essence of a sub without the carbs.
The Concept Behind Sub in a Tub
The idea of a Sub in a Tub originated from the need for healthier, more diet-friendly options at sandwich shops and delis. It’s especially popular among people following low-carb diets like keto, paleo, or Whole30. By removing the bread, you cut out unnecessary carbs and gluten while still enjoying all the rich flavors and textures of a classic sandwich.
Why It’s Popular for Keto and Low-Carb Diets
Sub in a Tub is a go-to meal for those aiming to reduce carbs without giving up delicious, satisfying food. Each bowl can be loaded with protein, healthy fats, and fiber-rich vegetables, making it perfectly aligned with keto and other low-carb diets. Plus, it’s highly customizable, so you can tweak it to fit your nutritional needs. Whether you want extra protein, more veggies, or dairy-free options, it’s easy to create a bowl that works for you.
Common Ingredients in a Sub in a Tub
One of the best things about a Sub in a Tub is its versatility. Here are some of the most common ingredients:
- Base: Romaine lettuce, baby spinach, mixed greens, or shredded cabbage.
- Proteins: Turkey, ham, salami, roast beef, grilled chicken, or tuna salad.
- Cheese: Provolone, Swiss, cheddar, or mozzarella for a creamy touch.
- Veggies and Toppings: Tomatoes, cucumbers, red onions, pickles, black olives, and banana peppers.
- Dressings and Sauces: Olive oil, vinegar, mayonnaise, mustard, ranch, or a keto-friendly Italian dressing.
Ingredients You’ll Need for the Perfect Sub in a Tub Recipe
Building the perfect Sub in a Tub recipe starts with choosing fresh, high-quality ingredients. From crunchy vegetables to flavorful proteins and dressings, every component plays a role in creating a delicious, low-carb meal. Here’s a detailed breakdown:
Fresh Vegetables for Your Sub in a Tub Recipe
The base of your Sub in a Tub recipe is fresh, crisp vegetables. They replace bread and add texture, color, and flavor. Some great options include:
- Lettuce: Romaine, iceberg, or mixed greens for a crunchy foundation.
- Cucumbers: Thinly sliced for a refreshing crunch.
- Tomatoes: Diced or cherry tomatoes for juiciness.
- Pickles: Add a tangy kick to your bowl.
- Bell Peppers: Thinly sliced for a touch of sweetness.
- Olives and Red Onions: Briny and slightly spicy for a flavor boost.
Protein Options for Sub in a Tub Recipe
Protein is the heart of your Sub in a Tub recipe. Choose your favorites to make it filling and packed with nutrition. Here are some great protein choices:
- Deli Meats: Turkey, ham, roast beef, salami, or pastrami.
- Grilled Chicken: A lean and flavorful option.
- Tuna or Chicken Salad: For a creamy, protein-packed twist.
- Hard-Boiled Eggs: A nutritious and satisfying addition.
Cheese and Toppings for Sub in a Tub Recipe
Cheese and toppings bring flavor and texture to your bowl, making your Sub in a Tub recipe even more enjoyable. Here are some ideas:
- Cheese: Provolone, Swiss, cheddar, or mozzarella.
- Avocado: For creaminess and healthy fats.
- Jalapeños: Add a spicy kick.
- Bacon Bits: Crispy and savory for added crunch.
- Sunflower Seeds or Nuts: For texture and extra nutrients.
Dressings and Sauces for Sub in a Tub Recipe
The right dressing ties all the flavors together in your Sub in a Tub recipe. Keep it simple with olive oil or go for creamy sauces. Popular options include:
- Olive Oil and Vinegar: A light, classic choice.
- Mayonnaise: Use avocado mayo for a healthier version.
- Mustard: Yellow, Dijon, or spicy brown for a tangy punch.
- Ranch or Caesar Dressing: Rich and flavorful.
Optional Add-Ons for Your Sub in a Tub Recipe
Want to take your Sub in a Tub recipe to the next level? Add these extras:
- Fresh herbs like parsley or basil for a fresh finish.
- Lemon juice for a zesty twist.
- Crushed red pepper flakes for some heat.
Step-by-Step Guide to Making the Perfect Sub in a Tub Recipe
Making the perfect Sub in a Tub recipe is simple, quick, and highly customizable. Follow these easy steps to create a healthy, delicious, and satisfying meal that’s perfect for lunch or dinner.
Step 1 – Prepare Your Base
The base of your Sub in a Tub recipe is crucial—it sets the stage for all the flavors to come together. Here’s how to prepare it:
- Choose Your Greens: Opt for romaine, iceberg lettuce, spinach, or a mix of greens. Wash and dry them thoroughly to avoid sogginess.
- Chop and Arrange: Tear or chop the greens into bite-sized pieces and place them in a large bowl or container.
Step 2 – Add Protein and Cheese
The protein is the star of your Sub in a Tub recipe, providing the main source of flavor and nutrition. Layer your proteins and cheese on top of the greens for the best flavor distribution.
- Choose Your Protein: Add deli meats like turkey, ham, salami, or roast beef. For a leaner option, use grilled chicken or tuna salad.
- Top with Cheese: Provolone, Swiss, cheddar, or mozzarella are great choices. Thin slices or shredded cheese work best for even distribution.
- Add Hard-Boiled Eggs (Optional): For an extra boost of protein, slice a hard-boiled egg and add it to the mix.
Step 3 – Add Veggies and Toppings
This step is where you can get creative with your Sub in a Tub recipe. Load up on fresh veggies and toppings to add texture, color, and flavor.
- Add Fresh Veggies: Sliced cucumbers, tomatoes, pickles, red onions, bell peppers, and olives work perfectly.
- Include Healthy Fats: Sliced avocado or a sprinkle of sunflower seeds can add creaminess and crunch.
- Spice It Up: For a kick of heat, add sliced jalapeños or a pinch of crushed red pepper flakes.
Step 4 – Choose Your Dressing and Sauce
The right dressing brings all the ingredients together in your Sub in a Tub recipe. Go for classic flavors or creamy options depending on your taste.
- Classic Dressings: Olive oil and vinegar or Italian dressing for a light, fresh taste.
- Creamy Dressings: Ranch, Caesar, or blue cheese for a richer flavor.
- Tangy Sauces: Mustard, mayonnaise, or a keto-friendly spicy sauce for added depth.
Step 5 – Mix and Serve
Once all your ingredients are layered, it’s time to mix everything together. Use tongs or a large spoon to toss the bowl gently, ensuring the dressing coats all the ingredients.
- Mix Well: Make sure every bite has a little bit of everything—greens, protein, veggies, and toppings.
- Serve and Enjoy: Your perfect Sub in a Tub recipe is ready to eat!
Tips for Customizing Your Sub in a Tub Recipe
One of the best things about a Sub in a Tub recipe is its versatility. You can customize it to fit your taste preferences, dietary needs, or whatever ingredients you have on hand. Whether you want a high-protein option, a vegetarian twist, or bold new flavors, this dish offers endless possibilities. For more inspiration, check out the Perfect Sub in a Tub Recipe from The Real Food Dietitians or explore the creative version at Ditch the Wheat.
1. Make It High-Protein
If you’re aiming to boost your protein intake, try these ideas:
- Double the Protein: Add extra deli meats or grilled chicken. Tuna, turkey, and roast beef are great choices.
- Add Hard-Boiled Eggs: Slice them on top for an extra protein boost.
- Incorporate Cheese: Use high-protein cheeses like mozzarella, Swiss, or cheddar.
- Throw in Chickpeas or Beans: If you’re not on a low-carb diet, these are excellent sources of plant-based protein.
2. Keep It Keto-Friendly
For those following a keto diet, stick to low-carb vegetables, healthy fats, and keto-approved dressings.
- Low-Carb Veggies: Use lettuce, spinach, cucumbers, and bell peppers as your base.
- Healthy Fats: Add avocado, olive oil, bacon bits, or sunflower seeds.
- Keto Dressings: Ranch, Caesar, or olive oil and vinegar are excellent options.
3. Add International Flavors
Take your Sub in a Tub recipe to the next level by incorporating global flavors. Here are some fun variations:
- Italian Sub Bowl: Use salami, ham, provolone, roasted red peppers, olives, and Italian dressing.
- Mediterranean Twist: Add grilled chicken, feta cheese, cucumbers, olives, cherry tomatoes, and tzatziki sauce.
- Mexican-Inspired Bowl: Include seasoned ground beef, cheddar cheese, jalapeños, guacamole, and salsa.
- Asian-Inspired Bowl: Use shredded cabbage, grilled chicken, sesame seeds, and a ginger-soy dressing.
4. Create a Vegetarian Version
You can easily make a delicious meat-free Sub in a Tub recipe by focusing on veggies and plant-based proteins.
- Protein-Rich Additions: Hard-boiled eggs, chickpeas, tofu, or tempeh.
- Flavor Boosters: Add roasted vegetables, sun-dried tomatoes, or marinated artichokes.
- Cheese Options: Feta, goat cheese, or mozzarella for creaminess.
5. Adjust for Dietary Restrictions
If you have specific dietary needs, you can still enjoy a customized Sub in a Tub recipe.
- Gluten-Free: All ingredients are naturally gluten-free, but double-check deli meats and dressings for hidden gluten.
- Dairy-Free: Skip the cheese and use avocado for creaminess. Choose dairy-free dressings like olive oil and vinegar.
- Low-Sodium: Opt for fresh meats instead of deli meats and reduce the use of pickles or olives.
6. Add Crunch and Texture
A great Sub in a Tub recipe has a variety of textures. Add crunchy toppings for an extra layer of flavor.
- Crispy Bacon Bits
- Toasted Sunflower Seeds or Pumpkin Seeds
- Crushed Pork Rinds (Keto-Friendly)
- Thinly Sliced Radishes