Imagine a sandwich full of flavor, but without the bread. That’s what our Sub in a Tub recipe offers. It’s a low-carb, keto-friendly version of the classic submarine sandwich. I was excited to try this healthier twist on a lunch favorite.
The Sub in a Tub is more than a sandwich in a bowl. It’s a new way to enjoy a sub without feeling guilty. It’s inspired by Jersey Mike’s “Sub in a Tub” and lets you make it your own.
Key Takeaways
- Sub in a Tub is a low-carb, keto-friendly alternative to traditional submarine sandwiches.
- Inspired by Jersey Mike’s, this recipe allows you to enjoy the flavors of a sub without the bread.
- Customizable with various protein, vegetable, and cheese options to suit your preferences.
- Quick and easy to prepare, making it a great lunch option for busy weekdays.
- Packed with essential nutrients and a healthier take on a classic sandwich.
What is the Sub in a Tub recipe and Its Origins
The “Sub in a Tub” is a new twist on sandwiches. It started as a low-carb option at Jersey Mike’s. Instead of bread, the ingredients are in a bowl, making it healthier and more flexible.
Jersey Mike’s Influence on the Sub in a Tub Trend
Jersey Mike’s brought the Sub in a Tub to those watching their carbs. They saw a need for low-carb meals and answered it. Now, people can enjoy a tasty, nutritious meal without the bread.
Evolution from Traditional Submarine Sandwich
The Sub in a Tub is a big change from the classic submarine sandwich. It keeps the good stuff like meats and cheeses but cuts down on carbs. This idea has spread, offering a healthy, customizable meal choice for many.
“The Sub in a Tub is a game-changer for those seeking a satisfying, low-carb sandwich alternative.”
Benefits of Choosing a Sub in a Tub Recipe
Choosing a Sub in a Tub recipe is great for health lovers. It’s a low-carb meal that cuts down on carbs. It’s also gluten-free and low-carb, perfect for certain diets. Plus, you can make it your own with your favorite ingredients, making it a quick and tasty meal.
This meal is all about veggies. It swaps out bread for a veggie “tub.” You get to enjoy fresh lettuce, juicy tomatoes, and crunchy cucumbers. It’s a colorful way to eat less carbs.
Jersey Mike’s started the Sub in a Tub trend. It’s loved for being easy and flexible. It’s perfect for those who want a quick, customizable, and health-conscious meal. It fits well into busy lives and meets many dietary needs.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280 |
| Fat | 19g |
| Carbohydrates | 9g |
| Protein | 16g |
The Sub in a Tub is well-balanced. It’s low-carb and gluten-free. It’s a great choice for a quick and customizable meal that fits your diet.
“The Sub in a Tub is a game-changer for those seeking a healthier, carb-conscious alternative to traditional sandwiches. It’s a true win-win for flavor and nutrition.”
Essential Ingredients for the Perfect Sub in a Tub Recipe
Making a tasty Sub in a Tub begins with the right ingredients. You’ll need protein-rich deli meats, fresh veggies, and tasty cheeses. Each part is crucial for a meal that’s both satisfying and healthy.
Protein and Meat Options
The base of your Sub in a Tub can be turkey, ham, salami, or roast beef. These deli meats add flavor and nutrients. They help keep you full and energized.
Fresh Vegetables and Toppings
Add crunch with fresh vegetables like lettuce, tomatoes, onions, and bell peppers. They enhance the dish’s texture and taste. Plus, they add vitamins, minerals, and fiber.
Cheese Selections
The right cheese varieties can elevate your Sub in a Tub. Try provolone, cheddar, or Swiss for a creamy, melty touch. They bring everything together.
With these ingredients, you can make your Sub in a Tub your own. It’s perfect for any time, fitting your taste and diet.
Step-by-Step Preparation Guide
Making the perfect sub in a tub is easy and quick. Start by getting your ingredients ready. You’ll need fresh lettuce, chopped meats, crisp vegetables, and your favorite cheese selections.
Use a sharp knife or a food chopper to chop all the ingredients into uniform pieces. This makes sure every bite has the right mix of flavors and textures. Then, layer the lettuce in a bowl, followed by your chopped meats and vegetables.
- Chop all ingredients into bite-sized pieces using a knife or food chopper for easy meal assembly.
- Start with a base of crisp lettuce or greens in a shallow bowl or container.
- Add your choice of chopped meats, such as turkey, ham, or roast beef.
- Incorporate a variety of fresh chopped vegetables, such as tomatoes, cucumbers, bell peppers, and onions.
- Top with your preferred cheese selections, such as cheddar, provolone, or Swiss.
Next, make your dressing, like a classic Italian vinaigrette. Drizzle it over your sub in a tub. For extra crunch, add some chopped nuts or seeds. This whole process takes about 20 minutes, perfect for a quick meal.
Follow this guide to make a tasty and customizable sub in a tub. It’s a healthy and satisfying meal that’s easy to make. Enjoy your chopped salad-style sub in a tub anytime you need a quick, healthy meal.
Mastering the Homemade Sub Dressing
Make your Sub in a Tub even better with homemade dressing. Try a classic Italian vinaigrette for a simple yet tasty choice. Or, go for low-carb dressings like ranch or blue cheese for a creamy twist.
Classic Italian Vinaigrette Recipe
To make a tangy Italian vinaigrette, you’ll need:
- 1/2 cup extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Just whisk or shake all the ingredients in a jar until mixed well. This homemade dressing lasts up to 2 days at room temperature. It’s perfect for your Sub in a Tub meal prep.
Alternative Dressing Options
For something creamy, try tangy ranch or zesty blue cheese dressing. These low-carb dressings are easy to make at home. Or, a simple oil and vinegar mix adds a light, refreshing touch to your Sub in a Tub.
Try different homemade dressing recipes to find your favorite for your Sub in a Tub. The options are endless, making this meal even more delicious and satisfying.
Customization Tips and Variations
The Sub in a Tub recipe is very versatile. You can make it your own with simple changes. Try different flavors and ingredients to make it delicious and healthy. Here are some ideas to make your Sub in a Tub even better.
Protein and Meat Options
Don’t stick to just turkey, ham, or roast beef. Try grilled chicken, tuna salad, or tofu for a vegan option. The protein you pick can change the taste of your Sub in a Tub.
Vegetable Variations
Add crunchy bell peppers, spicy jalapeños, or Mediterranean ingredients like kalamata olives. For a healthier choice, add spinach or arugula. These greens make your tub more nutritious.
Cheese Alternatives
Try different cheeses like creamy feta or tangy goat cheese. You can also use dairy-free cheese for a vegan option. This adds unique flavors to your Sub in a Tub.
Dressing Creativity
The dressing makes all the flavors come together. While Italian vinaigrette is great, try balsamic, ranch, or lemon-herb vinaigrette. Find the dressing that you like best.
Customizing your Sub in a Tub is fun. Experiment with ingredients and flavors. You’ll get a meal that’s both tasty and fits your diet and preferences.
Storage and Meal Prep Recommendations
Meal prepping your Sub in a Tub ingredients can save you time and keep your ingredients fresh throughout the week. Follow these best practices to make the most of your meal prep efforts:
Best Practices for Keeping Ingredients Fresh
For optimal freshness, chop and store your vegetables, meats, and other ingredients separately in airtight containers. This prevents wilting and preserves the texture of your ingredients. Leafy greens like lettuce can be prepped up to 2 hours before serving, while hardier vegetables like tomatoes and onions can last up to 5 days in the fridge when stored properly.
When it’s time to assemble your Sub in a Tub, add the dressing just before serving. Keeping the dressing separate helps maintain the crispness of the greens and prevents sogginess.
Make-Ahead Tips for Busy Schedules
- Prepare all your ingredients in advance, except for the lettuce and dressing, which should be added right before eating.
- Store the prepped ingredients in separate airtight containers in the refrigerator. This way, you can quickly assemble your Sub in a Tub when you’re ready to enjoy it.
- Properly stored, your prepped ingredients can last 1-2 days in the fridge, making it easy to enjoy a healthy meal throughout the week.
By following these meal prep and storage tips, you can enjoy the convenience of a delicious, nutritious Sub in a Tub any time, without sacrificing quality or freshness.
Nutritional Benefits and Dietary Considerations
Subs in a Tub are great for those on a low-carb diet or a keto-friendly lifestyle. They are naturally low in carbs, which is good for those watching their sugar and starch intake.
They are also protein-rich, which is a big plus. You can fill them with meats, cheeses, and even plant-based proteins. This makes for a filling and nutrient-dense meal that helps you stay healthy and fit. A single serving has about 280-300 calories, 19g of fat, 9g of carbs, and 16g of protein.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280-300 |
| Fat | 19g |
| Carbohydrates | 9g |
| Protein | 16g |
Subs in a Tub are also easy to customize for different diets, like gluten-free or dairy-free. By choosing fresh, wholesome ingredients and making simple swaps, you can make a meal that’s both tasty and healthy. It fits your personal health goals perfectly.
“Subway’s commitment to providing freshly baked bread daily in-store, including multigrain, whole wheat, and hearty Italian varieties, highlights their focus on dietary preferences and quality ingredients.”
Serving Suggestions and Pairing Ideas
When serving your Sub in a Tub, you have many options. You can serve it alone or with low-carb sides like cucumber or celery. Adding whole grain crackers or fresh fruit can make it more filling.
For a better experience, pair it with drinks like sparkling water or unsweetened iced tea. If you like beer, choose a light, low-carb one. These drinks complement the meal well.
| Serving Suggestion | Nutritional Information (per serving) |
|---|---|
| Sub in a Tub Served Alone |
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| Sub in a Tub with Cucumber Slices |
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| Sub in a Tub with Whole Grain Crackers |
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These ideas can turn your Sub in a Tub into a full meal. It’s great for lunch or dinner. The dish is versatile, making it easy to enjoy a balanced meal.
Conclusion
The Sub in a Tub recipe is a tasty, healthy alternative to regular submarine sandwiches. It’s quick to make, taking just 10 minutes. This makes it perfect for those on low-carb or keto diets, or anyone looking for a satisfying meal.
You can customize it with your favorite protein, meat, cheese, and toppings. This lets you make a meal that’s just right for you. Whether you want a classic taste or something new, the Sub in a Tub fits the bill while keeping carbs low.
This recipe uses fresh, healthy ingredients and is easy to prep ahead. It’s a great choice for your cooking collection. Try the Sub in a Tub for a healthy alternative that’s easy to add to your meals. It’s a satisfying meal that meets your dietary needs.
FAQ
What is a Sub in a Tub?
A Sub in a Tub is a tasty, low-carb twist on submarine sandwiches. It has all the classic sub ingredients but without the bread. Instead, it’s served in a bowl or container.
Where did the Sub in a Tub recipe originate?
Jersey Mike’s, a well-known sandwich chain, first introduced the Sub in a Tub. It’s a low-carb version of the traditional submarine sandwich. The bread is removed, and all the fillings are served in a container.
What are the benefits of choosing a Sub in a Tub?
Choosing a Sub in a Tub has many benefits. It’s low in carbs and gluten-free, making it great for those with dietary restrictions. It also lets you eat more veggies. Plus, it’s easy to make and perfect for busy days.
What are the key ingredients for the Sub in a Tub recipe?
The main ingredients include turkey, ham, and salami for the meats. You’ll also need fresh veggies like lettuce, tomatoes, onions, and peppers. Cheese, like provolone or cheddar, is a must. You can also add pepperoncini, olives, and avocado for extra flavor.
How do you prepare a Sub in a Tub?
Start by chopping all ingredients into small pieces. Place lettuce at the bottom, then add meats, cheese, and veggies. Mix everything in a big bowl. Make the dressing separately and add it just before serving. For a bread-like crunch, try adding chopped nuts or seeds.
What are some options for homemade dressings?
You can make a classic Italian vinaigrette with olive oil, red wine vinegar, and spices. Or try ranch, blue cheese, or a simple oil and vinegar mix. These dressings can be made ahead and kept for up to 2 days at room temperature.
How can you customize a Sub in a Tub recipe?
Customize your Sub in a Tub by changing up the meats, cheeses, and veggies. For a spicy kick, add jalapeños or hot peppers. Try a Mediterranean bowl with feta and olives. For a veggie option, use extra cheese or plant-based proteins. Play with different dressings to find your favorite flavors.
How can you meal prep a Sub in a Tub?
For meal prep, chop ingredients and store them in airtight containers. Keep the dressing separate until serving. You can prep lettuce and veggies up to 2 hours before. Store all ingredients except lettuce and dressing in the fridge for 1-2 days.
What are the nutritional benefits of our Sub in a Tub recipe?
Sub in a Tub is low in carbs, making it good for low-carb and keto diets. It’s high in protein from meats and cheese, and packed with nutrients from veggies. A serving has about 280-300 calories, 19g fat, 9g carbs, and 16g protein.
How can you serve a Sub in a Tub?
Serve Sub in a Tub as a main dish or with low-carb sides like cucumber or celery. For a bigger meal, add a small amount of whole grain crackers or fresh fruit. It goes well with sparkling water, unsweetened iced tea, or a light, low-carb beer.