15 Viral Sub In A Tub Recipes: The Ultimate Low-Carb Copycat Guide For 2024

The "Sub in a Tub" has exploded in popularity, cementing its status as the ultimate low-carb, high-protein answer to a classic deli sandwich. As of December 2025, this viral food trend—made famous by Jersey Mike's—continues to dominate the meal-prep and keto communities, offering all the satisfying flavors of a submarine sandwich without the bread. It’s essentially a fully deconstructed, chopped sub salad, packed with savory meats, creamy cheeses, crisp vegetables, and a signature zesty dressing, making it a perfect, guilt-free lunch or dinner.

This comprehensive guide dives deep into the best copycat recipes, focusing on the essential ingredients and techniques that make the homemade version taste just as incredible as the original. We’ll explore the classic Italian and Turkey variations, plus the must-have "Mike's Way" dressing that ties the entire dish together.

The Viral History and Essential Profile of the "Sub in a Tub"

The concept of the "Sub in a Tub" is a brilliant culinary hack: take a fully loaded submarine sandwich and swap the bread for a generous base of fresh, chopped lettuce. While various deli shops offer similar options, the name and viral fame are most closely tied to the menu at Jersey Mike's Subs. It quickly became a staple for anyone following a low-carb, keto, or gluten-free diet, transforming a high-carb meal into a high-protein powerhouse.

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Key Components of a Perfect Sub in a Tub

To achieve the authentic flavor profile, you need to focus on quality deli ingredients and the right balance of acidity and oil in the dressing. The preparation is key: everything should be finely chopped and tossed together for a uniform flavor in every bite.

• The Base: Shredded Iceberg Lettuce or Romaine Lettuce (Iceberg is often preferred for its crunch and authentic deli feel).
• The Meats: High-quality, thinly sliced deli meats like Prosciutto, Capicola, Salami, Pepperoni, Roast Beef, or Oven-Roasted Turkey.
• The Cheese: Sliced or chopped Provolone, Swiss, or Pepper Jack cheese for a savory, creamy element.
• The Vegetables: Sliced Tomatoes (grape or cherry), Red Onion, Banana Peppers, and sometimes Cucumbers or Black Olives.
• The Dressing: The famous "Mike's Way" blend, which is a simple yet potent Red Wine Vinegar and Olive Oil Vinaigrette seasoned with Oregano and Salt.

The Ultimate Copycat Jersey Mike's Sub in a Tub Recipe

This recipe focuses on the classic Italian Sub flavor profile, often considered the gold standard for the Sub in a Tub. It’s a simple, no-cook meal that comes together in minutes.

Ingredients for the Classic Italian Sub in a Tub

For the Salad:

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• 1 head of Iceberg Lettuce, finely shredded or chopped
• 4 slices of Provolone Cheese, chopped into small squares
• 3 oz. thinly sliced Deli Ham
• 3 oz. thinly sliced Capicola (Spicy Ham)
• 3 oz. thinly sliced Prosciutto or Salami
• 1/2 cup Grape Tomatoes, halved
• 1/4 cup thinly sliced Red Onion
• 1/4 cup sliced Banana Peppers (or Pepperoncini)
• Optional: Sliced Black Olives or diced Cucumber

For the "Mike's Way" Dressing (The Juice):

• 1/4 cup Extra Virgin Olive Oil
• 2 tablespoons Red Wine Vinegar (R.W.V.)
• 1 teaspoon dried Italian Seasoning (or just Oregano)
• 1/2 teaspoon Salt
• 1/4 teaspoon Black Pepper

Step-by-Step Preparation

1. Prep the Base: In a large bowl, combine the shredded Iceberg lettuce, chopped tomatoes, and sliced red onion.
2. Chop the Meats and Cheese: Lay out the slices of ham, capicola, provolone, and salami. Stack them and chop them into bite-sized pieces. This is crucial for distributing the flavor evenly.
3. Make the Dressing: In a small jar or bowl, whisk together the olive oil, red wine vinegar, Italian seasoning, salt, and pepper until well combined. This is your vinaigrette—the secret to the signature sub sauce flavor.
4. Assemble and Toss: Add the chopped meats, cheese, and banana peppers to the bowl with the lettuce. Pour the homemade dressing over all the ingredients.
5. Serve Immediately: Toss everything thoroughly until all the ingredients are coated. Serve in a bowl or, for the authentic experience, in a plastic "tub."

Low-Carb and Keto-Friendly Sub in a Tub Variations

One of the main reasons for the Sub in a Tub's massive success is its adaptability to various dietary needs, particularly the Keto Diet. By skipping the bread, you eliminate the majority of the carbs, leaving a meal rich in healthy fats and protein.

1. The Keto Turkey and Provolone Tub

This is a leaner, lighter option that still delivers on flavor. It’s perfect for those seeking a lower-fat, high-protein meal while maintaining ketosis.

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• Meats: Oven-Roasted Turkey Breast and a few slices of crispy, crumbled Bacon.
• Cheese: Provolone or Swiss Cheese.
• Dressing Twist: Instead of the full vinaigrette, use a blend of Mayonnaise and a splash of Red Wine Vinegar for a creamier, higher-fat keto dressing.
• Extra Entities: Add a dash of Dill Pickles and a sprinkle of Dried Oregano for an extra layer of flavor complexity.

2. The Spicy Roast Beef and Pepper Jack Tub

For those who prefer a little heat, this variation ramps up the spice and savory notes.

• Meats: Thinly sliced Roast Beef and a layer of Pepperoni.
• Cheese: Ghost Pepper Jack Cheese or a simple Pepper Jack.
• Vegetables: Increase the amount of Banana Peppers and add a few chopped Jalapeños (optional).
• Dressing Twist: Use the standard Red Wine Vinegar and Olive Oil dressing, but add a squirt of Sriracha or a pinch of Red Pepper Flakes directly into the mix for a fiery kick.

3. The Vegetarian "Sub" in a Tub

It is entirely possible to enjoy this dish without meat, focusing on the fresh vegetables and cheese.

• The Focus: Double the amount of Provolone and add other cheeses like fresh Mozzarella balls.
• Vegetables: Load up on Chickpeas, diced Bell Peppers (red and green), Cucumbers, and Black Olives.
• Dressing: The classic Italian Vinaigrette is essential here to provide the bulk of the flavor.
• Extra Entities: Add a scoop of Hummus or a sprinkle of Feta Cheese for extra protein and creaminess.

The beauty of the Sub in a Tub is its versatility. Whether you're craving the bold, tangy flavors of an Italian sub or a lighter turkey and provolone blend, removing the bread transforms a classic comfort food into a refreshing, modern, and diet-friendly meal. By mastering the simple "Mike's Way" dressing, you unlock the secret to this viral, crave-worthy dish, making it a permanent fixture in your weekly meal rotation.