Sub in a Tub Recipe

Are you searching for a keto-friendly, delicious alternative to a classic sub sandwich? This is the ideal “Sub in a Tub Recipe ! A sub’s classic tastes are melded into a calm, carb-free bowl. Crunchy with crisp vegetables, savoury deli meats and creamy provolone, this one is finished with a sharp, homemade dressing for a wholesome, delicious meal.
This simple recipe is packed with flavour and nutrition — whether on a keto or low-carb diet or just looking for a lighter dish. Ideal for a quick lunch or light dinner, it’s sure to become a staple in your healthy meal rotation!

Origins of the “Sub in a Tub Recipe”

A Sub in a Tub is just your classic sub sandwich, with all those delicious sandwich flavours packed into a salad in a bowl, minus the bread. In recent years, as low-carb and especially keto diets have become more popular, many have sought alternatives to high-carb fare such as the sandwich.
This “sub in a tub” is one of those clever concoctions — layers of deli meats, cheeses and fresh vegetables, all served in a handy, breadless bowl. The source of the original recipe is a bit murky, but it spread quickly among people who wanted to experience the joy of a classic sandwich — without the carbs.

Why Homemade Sub in a Tub Recipe Is a Good Idea

So, with an at-home version of the “Sub in a Tub”, you can control all the ingredients, portion sizes and flavour profiles while making for a healthier, personalized dish. Preparing this meal allows you to use quality deli meats, fresh vegetables, and a homemade dressing while skipping added sugars and preservatives common in many store-bought versions.
Also, homemade recipes allow you to omit any ingredient that may not agree with your diet, making it perfect for anyone on a low-carb, gluten-free or keto diet. It’s also quick and easy to make, making it an excellent option for busy weeknights or meal prep.

Health Benefits of the “Sub in a Tub Recipe”

The “Sub in a Tub” is an incredibly healthy and filling low-carb alternative to any sub sandwich or wrap. Built with a base of leafy greens and fresh vegetables, it delivers two vital food groups: vitamins, minerals, and fibre. Lean deli meats such as turkey or chicken provide added protein, while olive oil and cheese add healthy fat to help keep you feeling full.

This meal is perfect for supporting weight management, muscle repair, and overall health. Below is a table of the health benefits:

Sub in a Tub Recipe

This low-carb “Sub in a Tub” is a delicious and filling meal that combines all the flavors of a traditional sub sandwich without the bread. Perfect for those following a low-carb or keto diet, this meal is packed with fresh veggies, deli meats, cheese, and a tangy dressing. Quick to make, satisfying, and customizable to suit your taste!

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Healthy Food, sandwich

Cuisine International

Servings 2

Calories 320 kcal

Equipment

• Medium Bowl – For combining vegetables and meats
• Small Bowl – For making the dressing
• Whisk – for mixing the dressing
• Knife – For slicing vegetables and cutting deli meats

Ingredients

  

• 1 cup 120g shredded lettuce
• 1/2 cup 50g cherry tomatoes, halved
• 1/4 cup 30g red onion, thinly sliced
• 1/4 cup 30g cucumber, thinly sliced
• 4 oz 115g deli meats (turkey, ham, roast beef, or a combination)
• 2 oz 60g provolone cheese, shredded
• 2 tbsp mayonnaise
• 1 tbsp mustard
• 1 tbsp olive oil
• 1 tsp red wine vinegar
• 1/4 tsp salt
• 1/4 tsp black pepper
• Optional: pickles banana peppers, or other preferred sandwich toppings

Instructions

 

• Prepare the veggies: Add shredded lettuce, cherry tomatoes, red onion, and cucumber to a large bowl. Set aside.
• Assemble the Protein: Tear deli meats into strips or bite-size pieces to mix with the veggies. Small provolone cheese, shredded to add to the bowl.
• Make the Dressing: Whisk mayonnaise, mustard, olive oil, red wine vinegar, salt and pepper until smooth in a small bowl.
• Combine and Serve: Add the dressing and toss until evenly coated; season with salt and pepper to taste; add any optional toppings, such as pickles or banana peppers, if desired.
• Serve: Serve immediately, or chill for 30 minutes in the fridge for a more refreshing, more relaxed meal.

Notes

Make It Spicy: Add a few dashes of hot sauce or red pepper flakes to the dressing if you like a bit of heat.

More Veggies: Feel free to add other low-carb veggies like bell peppers, spinach, or olives for extra flavor and nutrients.

Keyword Keto-friendly dinner, Low-carb, Sub sandwich

Tips For better Sub in a Tub Recipe

For the best results when making your “Sub in a Tub,” using the freshest ingredients is key. Here are some tips for selecting the perfect ingredients:

• Deli Meats: Use nitrate-free deli meats; try turkey, chicken, or roast beef. These options typically contain lower fat and sodium than processed varieties, making them healthier.
• Cheese: You will need provolone or mozzarella cheese for a creamy texture and mild taste, but you can use other cheeses, such as cheddar or Swiss, based on your preference.

• Veggies: You need fresh, crunchy veggies. Also, a mix of crunchy lettuce (romaine, iceberg), cucumbers, and bell peppers will be added for colour and some nutrition. Kosher salt draws some excess moisture out of the red onions, but they retain a lovely bite, and the cherry tomatoes add sweetness.
• Dressing: Look for local businesses or make your own to control the ingredients. Mixing mayonnaise, mustard, olive oil, and vinegar make a creamy base. You may change the amount of mustard or vinegar to suit your preferred level of tang.
• Optional Add-Ins: For extra flavour, consider adding a couple of pickle slices, banana peppers or some olives. Remember that they can be high in sodium if you watch your salt intake.

Using the right ingredients, you’ll always be able to make a delicious and healthy “Sub that’s not in a Tub!”

References

Onions 101: Nutrition Facts and Health Effects

Try Our Recipes