Keto Sub in a Tub is a game-changing dish for anyone on a ketogenic diet who craves the satisfying taste of a sub sandwich but wants to avoid the carbs from bread. Instead of the traditional sandwich, this version is served in a bowl, featuring all the delicious, hearty ingredients you’d expect in a sub, like deli meats, cheese, and fresh vegetables, but without the bun. It’s the perfect solution for those looking for a low-carb, high-protein meal that’s both filling and flavorful. Whether you’re eating it for lunch, dinner, or even a snack, this dish is as versatile as it is delicious.
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What makes this Keto Sub in a Tub so appealing is how customizable it is. The base of leafy greens—such as spinach, lettuce, or arugula—acts as a light, crunchy foundation that gives the dish a refreshing, nutrient-dense quality. Layered on top are slices of deli meats like turkey, ham, or roast beef, which provide a good dose of protein. You can choose whatever protein you prefer or even add extras like grilled chicken, bacon, or hard-boiled eggs to make it even more satisfying. Topped with crunchy veggies like cucumbers, bell peppers, and tomatoes (in moderation), it’s a well-rounded, nutrient-packed meal that keeps you energized throughout the day.
The beauty of the Keto Sub in a Tub lies in its simplicity and ease of preparation. There’s no need for complicated recipes or long cooking times. You simply assemble the ingredients in a bowl, drizzle with a keto-friendly dressing—like mayonnaise and olive oil—season it with a bit of salt and pepper, and you’re good to go. You can even make it ahead of time for meal prep, storing the ingredients separately and assembling them when you’re ready to eat. Whether you’re in a rush or taking your time to enjoy a relaxed meal, this dish is perfect for any occasion.
Another great thing about this keto sub is its ability to satisfy all the flavors you love in a traditional sub sandwich. The creamy, tangy mayo dressing adds richness, while the vinegar or lemon juice balances everything with a slight acidity. The cheese provides that comforting, melty texture, and the deli meats bring that savory, satisfying bite. Plus, with only 4 grams of net carbs per serving, it fits perfectly into your keto macros while still delivering all the delicious flavors you crave. Whether served as a standalone meal or paired with keto-friendly sides, the Keto Sub in a Tub proves that low-carb eating doesn’t have to be boring or restrictive—it can be packed with flavor and variety.
Keto Sub in a Tub Recipe
Ingredients:
- 1 cup leafy greens (such as spinach, arugula, or lettuce)
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- 1/2 cup sliced deli meats (turkey, ham, roast beef, or chicken breast)
- 1/4 cup shredded cheese (cheddar, provolone, mozzarella, or your favorite keto-friendly cheese)
- 1/4 cup sliced cucumber
- 1/4 cup sliced bell pepper (any color)
- 1/4 cup sliced tomato (optional, as tomatoes have a small amount of carbs)
- 1-2 tbsp mayonnaise (or avocado mayo for extra healthy fats)
- 1 tbsp olive oil (for added fat and flavor)
- 1-2 tbsp vinegar (apple cider vinegar or balsamic vinegar)
- Salt and pepper to taste
- Optional toppings: pickles, olives, banana peppers, or avocado slices
Instructions:
- Prepare the base: Start by filling a bowl with leafy greens of your choice. Romaine lettuce or spinach works great as the base, as they are low in carbs and provide a good amount of fiber. This will be your “bread” substitute, giving the dish some crunch and freshness.
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- Layer the proteins: Add your choice of sliced deli meats to the greens. You can go with turkey, chicken, roast beef, or ham—anything that suits your taste. The deli meats are packed with protein and flavor, and they’re a great way to bulk up the meal without adding any carbs.
- Add the veggies: Top the meats with fresh, crunchy veggies like cucumber, bell peppers, and tomatoes. You can also add some onions or olives if you like a little extra bite. These vegetables add crunch, flavor, and important nutrients without adding significant carbs.
- Dress it up: Drizzle the salad with your favorite dressing. A simple mix of mayonnaise and olive oil works wonderfully, providing healthy fats while keeping the dish creamy. For added flavor, you can throw in some vinegar (apple cider or balsamic) to balance the richness with a bit of acidity. Season with salt, pepper, and any other spices you like.
- Finish with cheese: Sprinkle shredded cheese on top for that melty, comforting feel of a sub sandwich. Mozzarella, cheddar, or provolone are all good options, and they add a nice creamy texture to the dish.
- Serve and enjoy: Give everything a toss to combine and enjoy your keto-friendly sub in a tub! You can even add extra toppings like avocado slices or pickles for more flavor and texture.
Nutrition Information (per serving):
- Calories: 350-400 (depending on meat and cheese choice)
- Fat: 28g
- Saturated fat: 9g
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- Protein: 25g
- Total Carbohydrates: 7g
- Dietary Fiber: 3g
- Net Carbs: 4g
- Sugar: 3g
- Sodium: 1000mg (depending on the type of deli meats used)
Why This Works for Keto:
- Low-Carb Base: The leafy greens serve as the base of the “sub,” providing fiber, volume, and nutrients without the carbs found in traditional bread. This makes it perfect for anyone following a ketogenic diet who is looking to avoid high-carb foods like bread, wraps, or buns.
- Protein and Healthy Fats: The deli meats and cheese provide a solid amount of protein and fat, both of which are essential for a keto meal. The addition of mayonnaise and olive oil further boosts the healthy fat content, keeping you feeling full and satisfied.
- Customizable: You can easily customize your Keto Sub in a Tub by adding or swapping ingredients based on your personal preferences. Want extra protein? Add boiled eggs or bacon. Prefer more vegetables? Add more peppers, onions, or even avocado. You can make it as simple or as complex as you like!
Serving Suggestions:
- Pair with a side: To keep things low-carb, you can serve your sub in a tub with a side of roasted veggies or a small bowl of cauliflower rice.
- Top with extra flavor: For an extra pop of flavor, drizzle the finished dish with some balsamic vinegar or a sprinkle of your favorite seasoning like Italian herbs or smoked paprika.
- Make it a wrap: If you’re not opposed to a little more texture, you can scoop the filling into a large lettuce leaf and roll it up like a wrap for a fun, handheld meal.
- Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
Tips:
- Deli Meat Alternatives: If you’re looking for a healthier or more whole-food option, you can use grilled chicken, turkey breast, or even roast beef made from scratch instead of deli meats, which can sometimes be high in sodium and preservatives.
- Make Ahead: This keto sub in a tub can be made ahead for meal prep. Simply assemble the ingredients (minus the dressing and cheese), store them in separate containers, and then toss them together when you’re ready to eat.
- Add Heat: If you like a little spice, add some sliced jalapeños or hot sauce to your sub in a tub for an extra kick.
