Are you looking for a fresh, low-carb alternative to traditional sandwiches? A Sub in a Tub is the perfect choice! This versatile dish combines all the delicious ingredients of a sub without the bread, making it ideal for those following keto, paleo, or gluten-free diets.
Looking for other ways to embrace low-carb eating? Learn more about keto-friendly lifestyle tips for inspiration in crafting meals that suit your goals.
What Is a Sub in a Tub?
A sub in a tub recipe is essentially a sandwich turned into a salad. Instead of bread, you layer meats, cheeses, vegetables, and condiments in a bowl or container. This recipe not only keeps things low-carb but also allows for endless customizations to suit your preferences.
If you enjoy experimenting with creative recipes, you might also like the pumpkin banana loaf, a comforting, sweet treat that pairs well with savory dishes.
History and Origin of Sub in a Tub
1. The Evolution of Sandwiches
The history of sandwiches dates back centuries, with their origins often traced to John Montagu, the 4th Earl of Sandwich, in the 18th century. Montagu’s innovative idea of placing meat between two slices of bread allowed him to enjoy his meal without interrupting his card games. This simple yet functional creation gave birth to the sandwich, which quickly gained popularity across Europe and eventually the world.
Over time, sandwiches evolved to reflect local cultures and tastes. From Italian subs filled with cured meats and cheeses to Vietnamese bánh mì sandwiches loaded with pickled vegetables and pâté, this culinary creation became a global staple. However, as dietary preferences shifted, so did the concept of the sandwich. Health-conscious individuals began looking for alternatives to bread, and thus, the idea of the “sub in a tub” was born—a breadless twist on the beloved sandwich.
2. Low-Carb Trends and the Rise of Tub Recipes
The rise of low-carb diets, particularly the Atkins and ketogenic diets, played a pivotal role in the popularity of “sub in a tub” recipes. These diets focus on reducing carbohydrate intake to encourage fat-burning and improve metabolic health. Traditional sandwiches, often made with bread high in refined carbs, posed a challenge for those following such diets.
To cater to this growing demand, creative cooks and restaurateurs began deconstructing sandwiches. By replacing the bread with a “tub” or bowl filled with the same flavorful ingredients—like meats, cheeses, vegetables, and dressings—they offered a solution that aligned with low-carb goals without sacrificing taste.
The sub in a tub quickly became a favorite for its convenience, versatility, and ability to adapt to various dietary preferences. Whether for meal prepping, on-the-go lunches, or keto-friendly dinners, this innovation embodies the balance between indulgence and health, making it a modern-day culinary trend.
Ingredients You’ll Need
The beauty of a sub in a tub recipe is its simplicity and flexibility. Here’s a list of essential ingredients to get started:
- Base: Shredded lettuce, spinach, or mixed greens.
- Proteins: Turkey, ham, salami, roast beef, or grilled chicken.
- Cheeses: Provolone, Swiss, cheddar, or mozzarella.
- Vegetables: Tomatoes, cucumbers, onions, bell peppers, and banana peppers.
- Toppings: Olives, pickles, avocado slices.
- Dressings: Olive oil, vinegar, or low-carb ranch.
For inspiration on delicious and healthy meal ideas, check out this classic Italian salad recipe.
Step-by-Step Guide: Classic Sub in a Tub Recipe
Follow these simple steps to prepare a delicious sub in a tub recipe:
- Prepare the base:
- Line your container with shredded lettuce or your preferred greens.
- Add the protein:
- Layer thin slices of turkey, ham, or your choice of deli meats. For added flavor, include some salami or pepperoni.
- Top with vegetables:
- Add diced tomatoes, sliced cucumbers, onions, and any other fresh vegetables you enjoy.
- Include cheese:
- Place slices of provolone or shredded mozzarella on top.
- Drizzle the dressing:
- Use olive oil and red wine vinegar for a simple vinaigrette, or go bold with a keto-friendly ranch dressing.
- Garnish:
- Sprinkle with salt, pepper, oregano, or chili flakes for a finishing touch.
Variations to Try
Here are some creative takes on the sub in a tub recipe:
- Italian-Style Sub in a Tub
- Ingredients: Salami, ham, provolone, banana peppers, and Italian dressing.
- BLT Sub in a Tub
- Ingredients: Crispy bacon, lettuce, tomatoes, and a dollop of mayo.
- Vegetarian Sub in a Tub
- Ingredients: Grilled zucchini, roasted peppers, feta cheese, and balsamic glaze.
Looking for more inspiration? Visit Diet Doctor’s salad recipes for more delicious low-carb options.
Pro Tips for Meal Prep and Storage
- Pre-pack your ingredients: Keep meats, cheeses, and vegetables in separate containers to maintain freshness.
- Use airtight containers: They ensure your Sub in a Tub stays crisp and ready to enjoy.
- Customize portions: Adjust the protein, cheese, and vegetables based on your dietary needs.
FAQs: Your Sub in a Tub Questions Answered
What Is a Sub in a Tub at Jersey Mike’s?
At Jersey Mike’s, a Sub in a Tub is their bread-free version of any sub sandwich. Instead of serving it on a roll, all the ingredients, including meats, cheeses, and vegetables, are placed in a container, making it a convenient, low-carb alternative. It’s particularly popular among those on keto or low-carb diets as it retains the rich flavors of the sub without the added carbs from bread.
Is Sub in a Tub Healthy?
Yes, a Sub in a Tub can be a healthy option, especially if you’re looking to reduce your carbohydrate intake or follow a keto diet. With a good balance of proteins, healthy fats, and fiber from the vegetables, it can be a nutrient-packed meal. Here are a few tips to make it even healthier:
- Opt for lean meats like turkey or chicken breast.
- Load up on fresh vegetables for extra vitamins and minerals.
- Use a light dressing or simply drizzle olive oil and vinegar to cut down on calories and unhealthy fats.
What Does Jersey Mike’s Put on Their Italian Sub?
Jersey Mike’s Italian Sub in a Tub typically includes:
- Meats: Salami, pepperoni, and ham.
- Cheese: Provolone.
- Vegetables: Lettuce, tomatoes, onions, and banana peppers.
- Toppings: Oil, vinegar, and their signature blend of seasonings (oregano, salt, and pepper).
This combination creates a flavorful, satisfying meal without the bread, ideal for those craving Italian-style flavors.
What Kind of Oil Does Jersey Mike’s Use on Their Subs?
Jersey Mike’s uses a blend of olive oil and canola oil on their subs. This blend is drizzled generously to enhance the flavors of the ingredients, often paired with red wine vinegar and seasonings to complete their signature flavor profile. The oil blend is keto-friendly and adds a delightful richness to both their traditional and Sub in a Tub offerings.
Conclusion: Why You Should Try a Sub in a Tub
A sub in a tub recipe is more than just a quick meal—it’s a healthier, low-carb alternative to traditional subs. Whether you’re looking to reduce carbs, explore creative salad ideas, or make meal prep easier, this dish is a versatile and delicious option.
Enhance your culinary adventures with exciting recipes like the earl grey cookies or the pumpkin banana loaf for a balanced mix of savory and sweet!