The Ultimate Sub in a Tub Recipe: A Delicious, Low-Carb Twist on a Classic Sandwich

If you’re craving the bold flavors of a submarine sandwich but want a lighter, low-carb, or gluten-free alternative, you’ll love this Sub in a Tub Recipe! Perfect for meal prep, picnics, or a quick lunch, this deconstructed sub salad packs all the savory goodness of a traditional hoagie into a convenient, mess-free bowl. In this guide, we’ll walk you through how to make this crowd-pleasing dish, along with tips, variations, and answers to common questions. Let’s dive in!

What Is a Sub in a Tub?

A Sub in a Tub is a creative, salad-style take on the classic submarine sandwich. Instead of layering meats, cheeses, veggies, and condiments on bread, everything is chopped and tossed in a container (like a tub or bowl) for a lighter, carb-conscious meal. It’s ideal for anyone following keto, gluten-free, or low-carb diets—or simply looking for a refreshing way to enjoy sub flavors without the bread!

Why You’ll Love This Recipe

• Customizable: Swap ingredients to match your cravings or dietary needs.
• Meal Prep Friendly: Stays fresh in the fridge for days.
• Quick & Easy: Ready in 15 minutes or less.
• Family-Friendly: Kids and adults alike adore the vibrant flavors.
• Perfect for Any Occasion: Great for lunches, potlucks, or post-workout fuel.

Ingredients for Sub in a Tub Recipe

Here’s what you’ll need to make this hearty, flavorful dish (serves 4):

Base Ingredients

• 1 lb (450g) deli meats (turkey, ham, roast beef, or salami)
• 1 cup diced tomatoes
• 1 cup sliced cucumbers
• 1/2 cup thinly sliced red onions
• 1/2 cup banana peppers or pickled jalapeños
• 1 cup shredded lettuce (iceberg or romaine)
• 1/2 cup black olives, sliced
• 1 cup shredded mozzarella or provolone cheese

Dressing & Seasonings

• 1/4 cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Optional: 2 tbsp mayonnaise or ranch dressing

Optional Add-Ins

• Pepperoni slices
• Avocado chunks
• Hard-boiled eggs
• Artichoke hearts

Step-by-Step Instructions

1. Prep the Ingredients

• Slice the deli meats into bite-sized strips.
• Dice tomatoes, cucumbers, and onions.
• Drain banana peppers and olives.
• Shred lettuce and cheese if not pre-shredded.

2. Layer the Tub

In a large bowl or meal prep container, layer ingredients in this order:

1. Lettuce (base layer)
2. Deli meats
3. Tomatoes, cucumbers, onions, peppers, and olives
4. Cheese

Pro Tip: Layering prevents sogginess! Keep dressings separate until ready to eat.

3. Make the Dressing

Whisk together olive oil, red wine vinegar, Italian seasoning, garlic powder, salt, and pepper. For a creamier texture, mix in mayo or ranch.

4. Combine and Toss

Pour the dressing over the tub ingredients and gently toss to coat. Add avocado or hard-boiled eggs last to avoid mushiness.

5. Serve and Enjoy!

Divide into individual portions or enjoy straight from the tub. Pair with a fork or low-carb crackers!

Tips for the Best Sub in a Tub

• Drain Wet Ingredients: Pat veggies dry to prevent a watery salad.
• Go Bold with Flavors: Add pepperoncini, giardiniera, or a dash of hot sauce.
• Protein Boost: Grill chicken or shrimp instead of using deli meats.
• Make It Vegan: Use plant-based meats, vegan cheese, and skip dairy-based dressings.

7 Delicious Variations to Try

1. Italian Sub in a Tub: Salami, provolone, roasted red peppers, and balsamic dressing.
2. Turkey Club: Turkey, bacon, avocado, and ranch.
3. Mediterranean Style: Grilled chicken, feta, kalamata olives, and lemon-herb dressing.
4. Spicy Tuna: Canned tuna, Sriracha mayo, and sesame seeds.
5. Vegetarian Delight: Chickpeas, marinated artichokes, and tahini dressing.
6. Keto-Friendly: Extra avocado, high-fat meats, and blue cheese dressing.
7. Seafood Sub: Shrimp, crabmeat, and cocktail sauce.

Serving Suggestions

• With Sides: Pair with zucchini chips, a dill pickle spear, or a handful of nuts.
• For a Crowd: Set up a “Sub in a Tub” bar with toppings and let guests build their own!
• As a Dip: Serve with lettuce cups or cucumber slices for scooping.

Storing and Meal Prep Tips

• Fridge: Store undressed salads in airtight containers for up to 4 days.
• Freezing: Not recommended due to fresh veggies.
• Prep Ahead: Chop veggies and meats weekly for quick assembly.

Nutritional Information (Per Serving)

• Calories: 320
• Protein: 25g
• Net Carbs: 8g
• Fat: 20g
  Values vary based on ingredients used.

FAQs About Sub in a Tub Recipe

Final Thoughts

The Sub in a Tub Recipe is a game-changer for anyone seeking a fresh, customizable, and guilt-free meal. Whether you’re meal-prepping for the week or serving a family dinner, this dish proves that ditching the bread doesn’t mean sacrificing flavor. Give it a try—you might never go back to regular subs again!

Loved this recipe? Share your creations with #SubInATub and tag us!

Recipe Card

The Ultimate Sub in a Tub Recipe: A Delicious, Low-Carb Twist on a Classic Sandwich

Course: SaladsCuisine: American

Servings

4

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

320

kcal

Total time

15

minutes

A low-carb, gluten-free twist on a classic submarine sandwich, packed with deli meats, fresh veggies, cheese, and zesty Italian dressing. Perfect for meal prep or a quick lunch!

Ingredients

• 1 lb deli meats (turkey, ham, roast beef, or salami)

• 1 cup diced tomatoes

• 1 cup sliced cucumbers

• 1/2 cup thinly sliced red onions

• 1/2 cup banana peppers or pickled jalapeños

• 1 cup shredded lettuce (iceberg or romaine)

• 1/2 cup sliced black olives

• 1 cup shredded mozzarella or provolone cheese

• 1/4 cup olive oil

• 2 tbsp red wine vinegar

• 1 tsp Italian seasoning

• 1/2 tsp garlic powder

• Salt and pepper to taste

Directions

• Prep ingredients: Slice deli meats into bite-sized strips. Dice tomatoes, cucumbers, and onions. Drain peppers and olives. Shred lettuce and cheese.
• Layer the tub: In a large bowl or meal prep container, layer lettuce, meats, veggies, and cheese. Keep dressings separate until serving.
• Make the dressing: Whisk together olive oil, red wine vinegar, Italian seasoning, garlic powder, salt, and pepper.
• Combine and serve: Toss ingredients with dressing just before eating. Add optional toppings like avocado or hard-boiled eggs.