In the world of low-carb and keto-friendly diets, sometimes finding a convenient and satisfying meal can be a challenge. Enter the Sub in a Tub. This breadless sub, served in a container or “tub,” brings all the flavor of a classic sub sandwich without the carbs that come with bread. Not only is it delicious, but it’s also customizable and perfect for those looking to cut down on carbs while still enjoying a hearty, satisfying meal.
In this comprehensive guide, we’ll walk you through everything you need to know about creating the perfect Sub in a Tub, including ingredient options, step-by-step instructions, and common mistakes to avoid.
What is a Sub in a Tub?
A Sub in a Tub is exactly what it sounds like—a deconstructed sub sandwich served without the bread, but still packed with your favorite fillings. It’s typically served in a bowl or container and is a great option for those following low-carb, keto, or gluten-free diets. Popularized by sandwich chains like Jersey Mike’s and Subway, this meal alternative has quickly become a favorite for anyone looking to enjoy the flavors of a classic sub without the carb-heavy bread.
Whether you’re prepping meals for the week or just trying to make a quick, healthy lunch, the Sub in a Tub is an excellent solution. You can load it with protein, veggies, and cheese, and it’s easy to prepare at home with ingredients you already have in your fridge.
For those looking to stay on track with their low-carb goals, the health benefits of a low-carb diet are well-documented. You can enjoy meals that are high in protein, nutritious, and filling, without sacrificing flavor or variety.
Why You Should Try a Sub in a Tub
There are plenty of reasons to make a Sub in a Tub part of your weekly meal rotation:
- Low in carbs: Because it’s breadless, you avoid the high-carb content of traditional subs. This makes it ideal for anyone on a keto or low-carb diet.
- High in protein: Packed with deli meats, cheese, and eggs, you’ll get a substantial protein boost from each meal.
- Completely customizable: Choose your own ingredients and adjust according to your preferences. Add more veggies for fiber, or up the fats with some extra avocado or cheese.
- Easy to prepare: Whether you’re making one for lunch or prepping meals for the week, a Sub in a Tub is quick and easy to put together.
Need some guidance on meal prepping? Check out best meal prep containers for salads to make your prepping even easier and more organized.
Ingredients Breakdown
Making a Sub in a Tub is all about using fresh, flavorful ingredients that you love. Here’s a breakdown of the main ingredients you’ll want to include:
Classic Ingredients in a Sub in a Tub
- Proteins:
- Turkey, ham, roast beef, grilled chicken, tuna salad, or even bacon for a more savory option.
- Vegetables:
- Lettuce, spinach, tomatoes, onions, cucumbers, pickles, bell peppers—virtually any vegetable you would put in a sandwich works here.
- Cheese:
- Provolone, cheddar, Swiss, mozzarella, or any cheese you enjoy.
- Dressings:
- Olive oil, vinegar, mustard, mayonnaise, or vinaigrette. Keep the dressing light to ensure you stay on track with your low-carb goals.
Keto-Friendly Ingredients
For those following a keto diet, your Sub in a Tub can still be packed with flavor and nutrition:
- Proteins: Chicken, turkey, or roast beef are great high-protein, low-carb options.
- Low-Carb Veggies: Stick to leafy greens like spinach or romaine lettuce, as well as low-carb vegetables like bell peppers, cucumbers, and zucchini.
By focusing on low-carb and nutrient-dense ingredients, you ensure that your Sub in a Tub aligns with your keto or low-carb goals. Pair it with some avocado or a handful of olives for added healthy fats.
How to Make a Sub in a Tub at Home
The beauty of a Sub in a Tub lies in its simplicity. You can throw one together in under 10 minutes, using whatever you have in the fridge. Here’s a step-by-step guide to creating your own sub at home.
Step-by-Step Guide to Preparing a Sub in a Tub
- Choose your base: Start with a layer of lettuce or spinach. These leafy greens provide a crisp, refreshing base for your protein and toppings.
- Add your protein: Layer your favorite deli meats on top. Turkey, ham, roast beef, or grilled chicken work great here. For extra flavor, you can even add some bacon or a boiled egg.
- Layer with cheese: Next, add slices of your favorite cheese. Provolone, Swiss, and cheddar are all excellent options.
- Add your vegetables: This is where the customization comes in. Add as many vegetables as you’d like, such as tomatoes, onions, cucumbers, bell peppers, or pickles. These will add crunch and flavor to your dish.
- Top with dressing: Drizzle your choice of dressing over the top. Olive oil and vinegar are great low-carb options, but you can also use mayonnaise or a light vinaigrette.
- Mix and enjoy: Use a fork to mix everything together, ensuring every bite is packed with flavor.
Tips for Making the Best Sub in a Tub
- Use fresh ingredients: The fresher your ingredients, the better your sub will taste.
- Don’t overload on toppings: While it’s tempting to pile on as many toppings as possible, this can make your Sub in a Tub too heavy. Stick to a balanced combination of protein, veggies, and cheese.
- Meal prep friendly: A Sub in a Tub is a great option for meal prepping. Assemble your ingredients in meal prep containers and store them in the fridge for up to 3 days. Check out best meal prep containers for salads for recommendations.
Variations of Sub in a Tub Recipes
The best part about a Sub in a Tub is that it’s completely customizable. Here are some variations to try if you want to switch things up.
Classic Italian Sub in a Tub
- Proteins: Salami, ham, capicola, pepperoni.
- Cheese: Provolone or mozzarella.
- Vegetables: Shredded lettuce, tomatoes, onions, and banana peppers.
- Dressing: Olive oil, vinegar, oregano, and a dash of salt and pepper.
Greek Sub in a Tub
- Proteins: Grilled chicken or lamb.
- Cheese: Feta.
- Vegetables: Cucumbers, tomatoes, red onions, olives.
- Dressing: Tzatziki or olive oil and lemon juice.
Vegetarian Sub in a Tub
- Proteins: Roasted vegetables like zucchini, eggplant, and bell peppers.
- Cheese: Mozzarella or provolone.
- Toppings: Hummus or guacamole.
- Dressing: Olive oil or balsamic vinaigrette.
Nutritional Benefits of Sub in a Tub
A Sub in a Tub offers many nutritional benefits, especially for those following a low-carb or keto diet. Let’s take a closer look at why this meal is a great choice.
Low Carb and Keto Benefits
By ditching the bread, you significantly reduce the carb content of your meal. This is perfect for anyone following a low-carb or keto lifestyle. A breadless sub provides all the satisfaction of a regular sub but without the extra carbohydrates.
For more details on how a low-carb diet can benefit your health, check out health benefits of a low-carb diet.
Protein-Packed Meals
A Sub in a Tub is naturally high in protein, thanks to the variety of deli meats, cheeses, and eggs you can include. Protein is essential for building muscle, staying full longer, and maintaining overall health. If you’re looking to build muscle or keep your energy levels high, this protein-packed meal is an excellent option.
For more information on the importance of protein, visit why protein is important for muscle growth.
FAQs for Sub in a Tub Recipe
Q: Can I Make a Sub in a Tub Without Meat?
A: Absolutely! A vegetarian Sub in a Tub can be just as satisfying. Swap out the deli meats for roasted veggies or hummus for a protein-rich, meat-free alternative.
Q: What is the Best Dressing for a Sub in a Tub?
A: Olive oil and vinegar are classic choices for a low-carb dressing. You can also use mayonnaise or a creamy vinaigrette for added flavor.
Q: Can I Make a Sub in a Tub Ahead of Time?
A: Yes, you can easily meal prep Subs in a Tub for the week. Just store the ingredients in separate containers and combine them right before eating to keep everything fresh.
Q: What are Some Keto-Friendly Ingredients for Sub in a Tub?
A: Stick to high-fat, low-carb ingredients like avocado, cheese, olives, and meats like turkey or roast beef. Leafy greens like spinach or lettuce are also great options.
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Q: How Can I Make a Sub in a Tub Taste Like My Favorite Sandwich?**
A: Use the same meats, cheeses, and toppings as your favorite sandwich. The key is to balance the flavors with the right dressings and seasonings to mimic your preferred sandwich.
Common Mistakes to Avoid
- Overloading with too many ingredients: While it might be tempting to pile on the toppings, this can make your sub too heavy and difficult to mix.
- Choosing the wrong dressings: Some dressings can be high in sugar, which can add unnecessary carbs to your Sub in a Tub. Stick with simple olive oil, vinegar, or low-carb dressings.
Conclusion
The Sub in a Tub is an easy, customizable, and delicious way to enjoy all the flavors of a traditional sub without the carbs. Whether you’re following a keto diet, looking to reduce carbs, or just want a quick, healthy meal, the Sub in a Tub offers endless possibilities. You can experiment with different proteins, veggies, and dressings to create a dish that suits your taste preferences.
So, the next time you’re craving a sub, skip the bread and enjoy a Sub in a Tub—it’s a low-carb alternative that doesn’t sacrifice flavor!