If you’re seeking a delicious yet low-carb alternative to traditional sandwiches, a Sub in a Tub is the perfect solution. This innovative twist on the classic submarine sandwich eliminates the bread, making it an excellent choice for those following keto, gluten-free, or other carbohydrate-conscious diets. With its popularity rising, many people are turning to more low-carb recipes as part of their dietary changes. Learn more about how low-carb eating benefits your health, including weight loss and improved energy.

In this comprehensive guide, we’ll explore everything you need to know about Sub in a Tub recipes: what they are, how to make them, and how to customize them to suit your tastes. Not only are they easy to prepare, but they also offer a plethora of healthy options for creating your perfect breadless sub. For more insights into low-carb alternatives, you might also enjoy our Crab Brûlée Recipe: A Gourmet Twist on a Classic Dessert, which creatively blends gourmet techniques with keto-friendly ingredients.

What is a Sub in a Tub?

A Sub in a Tub is essentially a submarine sandwich without the bread. Instead of layering meats, cheeses, and vegetables onto a loaf, all the ingredients are assembled into a bowl or “tub.” This breadless version retains the delicious taste of a sub sandwich but eliminates the high carb count, making it ideal for those looking to eat healthier or reduce gluten. You can find out more about the different types of lettuce used in these creations, as each type brings its own texture and flavor to the dish.

Health Benefits of a Sub in a Tub

A Sub in a Tub offers a variety of health benefits:

• Low-Carb Content: By eliminating bread, a Sub in a Tub helps reduce the total carbohydrate intake, making it an excellent choice for anyone watching their carb consumption. With many classic sandwiches containing upwards of 40g of carbs per serving, switching to this alternative can significantly cut back on excess carbs.
• High Protein: It typically contains plenty of deli meats, cheese, and sometimes legumes, making it a protein-packed option for anyone trying to boost their protein intake.
• Gluten-Free: Since there is no bread, this meal is perfect for those who avoid gluten. It caters to those with celiac disease or those who simply prefer a gluten-free lifestyle.
• Customizable for Different Diets: Whether you are following a Mediterranean diet, vegetarian, or paleo, the flexibility of a Sub in a Tub means you can adjust the ingredients to suit almost any dietary restriction.

Essential Ingredients for a Sub in a Tub

To make a Sub in a Tub, you’ll need a combination of the following essential components, which you can mix and match to suit your preference:

1. Base Greens

• Romaine lettuce: Crisp and sturdy, provides a good texture.
• Spinach: Mild, nutrient-rich, and a good iron source.
• Iceberg lettuce: For those who prefer a crunchier base.
• Arugula: Offers a peppery, unique flavor that pairs well with strong cheeses.

2. Proteins

• Ham: A classic choice for a Sub in a Tub.
• Turkey breast: Lean and low-fat, ideal for lighter versions.
• Genoa salami: Adds a savory depth with its richness.
• Grilled chicken: Tender and juicy, perfect for hearty Sub in a Tub versions.
• Tofu (vegetarian option): Grilled or marinated tofu works great for a meatless option.

3. Cheeses

• Provolone: A soft cheese that pairs well with Italian-style meats.
• Cheddar: Sharp flavor, which contrasts well with salty proteins.
• Swiss cheese: Nutty taste that complements a Sub in a Tub.
• Mozzarella: Light and creamy; adds a refreshing element to the mix.

4. Vegetables

• Sliced tomatoes: Juicy and adds sweetness.
• Bell peppers (green, red, or yellow): Provides crunch and a variety of colors.
• Cucumbers: Light, hydrating, and refreshing.
• Red onion slices: A bit of zing for added flavor.
• Black olives: Salty and briny, ideal for Mediterranean-style tubs.

5. Dressings and Condiments

• Olive oil and  vinegar: Classic vinaigrette that’s keto-friendly.
• Mayonnaise or mustard: Creamy or tangy to add more richness.
• Italian seasoning: A mix of herbs that ties all ingredients together.
• Oregano, salt, and black pepper: Basic seasonings that enhance flavor.

Step-by-Step Guide to Making a Classic Italian Sub in a Tub

A Classic Italian Sub in a Tub combines bold flavors from Italian-inspired ingredients. Follow these steps to create your masterpiece.

Preparation Steps

1. Chop the Vegetables: Start by chopping the lettuce, tomatoes, bell peppers, and onions. Keeping everything bite-sized makes it easier to assemble and eat.
2. Slice Meats and Cheese: Slice the deli meats and cheese into small pieces, so they are easy to eat with a fork.

Assembly

1. Layer the Greens: Begin by adding your base greens to the tub—lettuce, spinach, or your preferred combination. This forms the foundation of your meal.
2. Add the Protein: Place the slices of ham, salami, or other meats over the greens. Distribute them evenly to ensure each bite has a balance of ingredients.
3. Top with Cheese: Add sliced provolone or another cheese of your choice. Make sure it’s distributed well for an even taste.
4. Include the Veggies: Scatter tomato slices, bell peppers, onions, and black olives over the salad.

Dressing

• Mix Your Dressing: Whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
• Drizzle Over Your Sub: Pour the dressing evenly over your assembled sub in a tub for the perfect finishing touch.

Serving Suggestions

Serve your Sub in a Tub with a side of pickles, pepperoncini, or even some low-carb breadsticks for a full meal experience. Pairing with these sides makes it feel like a complete, satisfying meal.

Variations of Sub in a Tub Recipes

Part of the beauty of a Sub in a Tub is its versatility. Below, you’ll find a variety of different ways to modify your sub to keep it exciting.

Turkey and Provolone Sub in a Tub

• Ingredients:
  • Replace salami with turkey breast.
  • Add Swiss cheese.
  • Include honey mustard dressing for extra sweetness.
• Preparation Tips:
  • Turkey is lean, and adding honey mustard creates a light, balanced flavor profile.

Roast Beef and Swiss Sub in a Tub

• Ingredients:
  • Use roast beef as your protein.
  • Add Swiss cheese.
  • Top with horseradish sauce for a punchy flavor.
• Preparation Tips:
  • The horseradish sauce gives this version a unique, spicy kick, which is balanced by the creamy Swiss cheese.

Vegetarian Option

• Ingredients:
  • Replace meats with grilled vegetables such as zucchini, bell peppers, and eggplant.
  • Use feta cheese for creaminess.
  • Add a layer of hummus to give an extra dose of protein.
• Preparation Tips:
  • Grilled vegetables make this version flavorful and hearty, while feta cheese adds a salty touch.

Spicy Buffalo Chicken Sub in a Tub

• Ingredients:
  • Use grilled chicken as the main protein.
  • Toss the chicken in buffalo sauce.
  • Add blue cheese crumbles.
• Preparation Tips:
  • The combination of buffalo sauce and blue cheese creates a spicy, tangy flavor that will excite your taste buds.

Mediterranean Style Sub in a Tub

• Ingredients:
  • Add feta cheese, kalamata olives, and cucumbers.
  • Top with tzatziki sauce.
  • Include shredded romaine lettuce as the base.
• Preparation Tips:
  • Mediterranean flavors are fresh and light, and the tzatziki sauce adds creaminess without a lot of extra calories.

Tips for Customizing Your Sub in a Tub

• Portion Control: Adjust portions according to your calorie needs. If you’re looking for a low-calorie
• meal, focus more on vegetables and reduce the amount of cheese and dressing.
• Seasonal Vegetables: Add seasonal produce for a fresh twist each time. For example, add roasted squash in the fall or fresh berries in the summer for a different texture.
• Experiment with Dressings: Try different homemade salad dressings for added variety. A simple vinaigrette, ranch dressing, or a tangy balsamic glaze can add depth and new flavors.
• Add Crunch: Include sunflower seeds, almond slivers, or crispy bacon for added texture and crunch.

Meal Prep and Storage Tips

• Prepare Ingredients in Advance: Slicing and dicing vegetables and proteins in advance can save time throughout the week. Keep everything in sealed containers to maintain freshness.
• Storage: Store in airtight containers to keep ingredients fresh, ideally separating wet and dry ingredients until ready to eat. Dressings should be kept in a separate container.
• Assemble Just Before Eating: Wait until you’re ready to eat to combine all the ingredients to keep everything crisp. No one likes a soggy salad!

Frequently Asked Questions (FAQs)

What is a “Sub in a Tub”?

A Sub in a Tub is essentially a deconstructed version of a traditional submarine sandwich, served without the bread. Instead of layering meats, cheeses, and vegetables onto a sub roll, all the ingredients are arranged into a bowl, much like a salad. It contains all the same delicious ingredients as a classic sub—such as deli meats, cheeses, fresh vegetables, and condiments—but is presented in a way that is significantly lower in carbohydrates. This makes it an excellent option for those following low-carb diets, people with gluten intolerance, or anyone simply trying to make healthier choices. By focusing on all the filling components of a sandwich, it allows you to enjoy the taste and texture without the added calories and carbs that bread brings.

Is a “Sub in a Tub” Keto-Friendly?

Yes, most Sub in a Tub recipes are suitable for the keto diet. The ketogenic diet is characterized by high fat, moderate protein, and very low carbohydrate intake, which is why a traditional sandwich, with its bread, would typically be off-limits. However, the Sub in a Tub skips the bread, keeping it low in carbs while still being rich in healthy fats and proteins. This makes it an ideal meal choice for keto followers, as it allows you to keep your daily carbohydrate count low while still enjoying a hearty, satisfying dish. Common keto-friendly additions include full-fat cheeses, olive oil, avocado, and high-fat dressings, all of which can be used to enrich the taste and nutritional content of your Sub in a Tub.

Can I Make a Vegetarian “Sub in a Tub”?

Absolutely! Making a vegetarian Sub in a Tub is simple and just as flavorful. Instead of using traditional deli meats, you can replace them with grilled vegetables, tofu, or even plant-based protein options such as tempeh or seitan. Vegetables like zucchini, eggplant, bell peppers, and portobello mushrooms are excellent choices for grilling or roasting, adding a rich, smoky flavor to the mix. Cheese is another critical component, and there are plenty of varieties to choose from—feta, cheddar, provolone, or even mozzarella can be used to bring creaminess and richness. Finally, seasoning is crucial for making your vegetarian Sub in a Tub feel substantial and satisfying. Adding flavorful herbs and spices like oregano, basil, paprika, and garlic powder can really elevate the experience.

What Are Some Good Dressing Options for a “Sub in a Tub”?

The dressing is a key element that can bring all of your ingredients together and add an extra layer of flavor. Some classic choices for a Sub in a Tub include a simple mix of olive oil and  vinegar, seasoned with oregano, salt, and pepper. This traditional Italian dressing pairs well with a wide variety of deli meats and vegetables, providing a bright, tangy taste.

Another popular choice is ranch dressing, which is creamy and rich, perfect for those looking for a more indulgent flavor. If you prefer a lighter option, consider a light Italian vinaigrette or even balsamic vinegar mixed with a touch of honey or Dijon mustard for sweetness and complexity.

For those wanting something a bit more unique, tzatziki sauce (a yogurt-based dressing flavored with cucumber and dill) can be an exciting Mediterranean addition. Homemade dressing is always an option as well—try making your own by experimenting with ingredients such as mustard, garlic, lemon juice, or fresh herbs. For a step-by-step guide to a variety of easy dressings, refer to our favorite collection of homemade salad dressings that are perfect for pairing with your Sub in a Tub.

Can I Prep a “Sub in a Tub” in Advance for Meal Prep?

Yes, a Sub in a Tub is a great choice for meal prepping. By organizing your ingredients into airtight containers and keeping the dressing separate, you can prepare multiple servings ahead of time, saving yourself a lot of work during a busy week. For best results, follow these guidelines:

• Separate Storage: Keep your wet and dry ingredients apart until you’re ready to eat. For instance, store any juicy vegetables, such as tomatoes or cucumbers, separately from your base greens to prevent them from wilting.
• Layering Method: If you prefer to have everything in one container for convenience, layering properly is key. Place heavier, juicier items like meats and hard vegetables at the bottom, and put lighter ingredients, like lettuce or spinach, at the top.
• Dressing on the Side: Always keep dressings and sauces in a separate container. When you’re ready to eat, simply drizzle the dressing on top and give your bowl a good toss to mix everything together.
• Storage Duration: A properly prepped Sub in a Tub can stay fresh for up to 3-4 days in the refrigerator. Keeping components like crisp greens and protein separated from dressing ensures they stay fresh and maintain their texture.

If you’re aiming for maximum freshness and want to prevent sogginess, consider storing protein, cheese, and vegetables in different containers and assembling your Sub in a Tub right before consuming it. Using dividers or compartmentalized meal prep containers can also help.

Can I Use Different Types of Lettuce for a “Sub in a Tub”?

Yes, the choice of lettuce plays a big role in determining the flavor and texture of your Sub in a Tub. Iceberg lettuce is a popular option because it provides a crunchy base and holds up well against dressings. It’s also light and doesn’t overpower the other flavors. If you prefer something with a bit more flavor, romaine lettuce is an excellent choice—it’s still crisp but also slightly more robust in taste.

For more of a nutrient-dense option, you could go with spinach, which is rich in iron, magnesium, and other vital nutrients. Arugula is another good option, offering a peppery flavor that can add some unique character to your meal. In fact, combining different types of greens can help you build a balanced Sub in a Tub—you could use romaine as your main base and add a handful of spinach for an additional nutritional boost.

Other greens like kale or even mixed baby greens can also be used, but keep in mind that they might require different preparation—kale might need to be massaged with a bit of olive oil beforehand to make it tender.

Conclusion

A Sub in a Tub is the perfect solution for those craving a tasty sandwich but wanting to avoid the carbs and gluten. Whether you’re in the mood for a Classic Italian Sub in a Tub, a spicy Buffalo Chicken version, or a Mediterranean-inspired dish, there’s no shortage of variations to try.

This breadless sub is not only delicious but highly customizable and easy to prepare. It’s a versatile, nutritious option for everyone—from those on a keto diet to individuals simply looking to make healthier food choices.

So, get creative and start experimenting with different ingredients to find your favorite version of the Sub in a Tub! Don’t forget to check out our Crab Brûlée Recipe: A Gourmet Twist on a Classic Dessert for another creative take on classic dishes that works well with a low-carb lifestyle. Share your unique combinations and let others enjoy this breadless sub experience!