A sub in a tub is a fresh, low-carb take on the beloved sub sandwich. Instead of using bread, you pile your favorite sub ingredients into a bowl, creating a hearty, healthy meal that’s perfect for anyone on a low-carb, keto, gluten-free, or just health-conscious diet. In this article, we’ll guide you step-by-step through the process of making the perfect sub in a tub, along with tips for customizing it to suit your personal dietary preferences. Whether you’re a keto enthusiast, a vegetarian, or just someone looking to enjoy a delicious, bread-free sub, this recipe can be tailored to fit your needs. Let’s dive in!
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What Is a Sub in a Tub Recipe?
A sub in a tub recipe is a fresh, low-carb take on the classic sub sandwich. Rather than serving everything in bread, you place all your favorite ingredients into a bowl. This approach makes the sub in a tub a healthy, customizable alternative for anyone following a low-carb, keto, or gluten-free diet.
Why You’ll Love This Sub in a Tub Recipe
- Low-carb and Keto-friendly: The sub in a tub recipe eliminates carbs from bread while providing plenty of flavor and protein.
- Gluten-free: This recipe is naturally gluten-free since there’s no bread involved. All you need are fresh veggies, protein, and your favorite dressing.
- Customizable: Whether you follow a vegetarian, vegan, or paleo diet, this sub in a tub recipe can be easily adjusted to suit your dietary needs.
If you’re looking for ways to further enhance your diet with other healthy meals, check out this Hawaiian banana bread recipe that offers a tropical twist to a favorite dessert.
Basic Ingredients for Your Sub in a Tub
The beauty of a sub in a tub is that you can easily include virtually any ingredients you’d normally find in a sub sandwich. So, to get you started, here’s a breakdown of the ingredients typically used:
Proteins:
- Deli meats: Turkey, ham, roast beef, chicken breast, and salami are classic choices.
- Grilled meats: Chicken thighs, steak, bacon, and even grilled shrimp can be great options for added protein.
- Vegetarian alternatives: For those who prefer plant-based proteins, try adding tofu, tempeh, or a serving of hummus.
Vegetables:
- Lettuce (romaine, iceberg, or arugula)
- Cucumbers (sliced or chopped)
- Tomatoes (diced)
- Onions (red onions or sweet onions, thinly sliced)
- Bell peppers (sliced)
- Pickles (sliced)
- Olives (black or Kalamata)
Cheeses:
- Cheddar, provolone, mozzarella, swiss, or feta can be included for extra flavor and creaminess.
Dressings:
- Italian dressing, ranch, balsamic vinaigrette, or a simple mix of olive oil and vinegar.
- For a creamy option, you can use mayo, mustard, or even a homemade yogurt-based dressing. Alternatively, if you prefer something lighter, try a vinaigrette or olive oil with vinegar.
Additional Toppings:
- Avocado for a creamy texture and healthy fats.
- Pepperoncini or banana peppers for a little spice.
- Herbs like oregano, basil, or parsley for extra flavor.
Healthy Low-Carb Dressing Ideas: For more tips on low-carb dressing options, check out this article.
The Benefits of Avocado in Your Diet: Learn more about the health benefits of adding avocado to your meals.
How to Make a Sub in a Tub Recipe
Now that we’ve covered the basic ingredients, let’s dive into making your perfect sub in a tub. The best part about this recipe is that it’s incredibly customizable to fit any taste preference.
Step 1: Prepare Your Ingredients
First, start by gathering all your ingredients for the sub in a tub recipe. Next, wash and chop the veggies as needed. If you’re using grilled meats, cook them ahead of time, and then cut them into bite-sized pieces. For deli meats, simply slice them into strips or chunks.
Step 2: Layer Your Veggies
The first step in creating your sub in a tub recipe is adding a base of leafy greens. Romaine lettuce or arugula works best because they add a crunchy texture and provide a solid foundation. Layer your sliced cucumbers, tomatoes, onions, and bell peppers on top of the greens. You can also add pickles, olives, or any other vegetables you prefer.
Step 3: Add Protein
Next, carefully layer your chosen protein on top of the veggies. For instance, this could be slices of turkey, chicken, roast beef, or any protein you prefer. If you’re looking for a more substantial meal, consider adding some bacon or a few grilled shrimp. Alternatively, you can add a scoop of hummus for a vegetarian option.
Step 4: Add Cheese
Now, sprinkle a bit of your chosen cheese on top. For those following a low-carb or keto-friendly diet, opt for a cheese that melts well, like cheddar or mozzarella. Alternatively, if you’re aiming for more flavor, try adding feta or parmesan.
Step 5: Dress It Up
Once you’ve layered all your ingredients, the next step is to add the dressing. Simply drizzle a generous amount of your chosen dressing over the top. If you’re making a keto-friendly version, consider a low-carb option like olive oil and vinegar. On the other hand, for a more decadent version, you can use ranch dressing or a creamy blue cheese dressing.
Step 6: Toss and Enjoy
Now, toss everything together to mix the ingredients thoroughly. By doing so, this will help the dressing coat all the veggies and protein, ensuring every bite is bursting with flavor.
Customizing Your Sub in a Tub
One of the best parts about a sub in a tub is its versatility. In fact, you can adjust the ingredients to meet your specific dietary needs or cravings. Let’s take a look at how you can customize your sub:
1. Keto-Friendly Sub in a Tub
For those following a keto diet, keeping carbs to a minimum is key. To make a keto-friendly sub in a tub:
- Stick with lean meats like turkey, grilled chicken, or roast beef.
- Choose high-fat cheeses such as cheddar, mozzarella, or provolone.
- Avoid sugary dressings. Opt for olive oil, vinegar, or a vinaigrette dressing that has minimal sugar content.
The Health Benefits of Low-Carb Diets: Keto diets emphasize high-fat, moderate-protein, and low-carb intake, and this sub in a tub is a perfect fit!
2. Gluten-Free Sub in a Tub
If you’re following a gluten-free diet, simply ensure all your ingredients are gluten-free. Most deli meats and cheeses are naturally gluten-free, but always check labels, especially with processed meats and dressings. For dressings, try a homemade vinaigrette or use a certified gluten-free store-bought option.
3. Vegetarian or Vegan Sub in a Tub
For a vegetarian or vegan twist, swap the meats for plant-based alternatives. For example, here are some ideas:
- Protein Options: Use hummus, avocado, tofu, or tempeh to replace meat.
- Cheese: If you’re vegan, opt for dairy-free cheese or simply skip the cheese entirely.
- Dressings: A lemon vinaigrette or balsamic vinaigrette is an excellent vegan-friendly dressing.
This version is both satisfying and nutritious, making it an excellent option for those following a plant-based diet.
4. Low-Calorie Sub in a Tub
If you’re watching your calorie intake, it’s a good idea to go light on the cheese and opt for lean meats like turkey or chicken breast. In addition, add plenty of fresh veggies like cucumbers, tomatoes, and spinach to keep the meal filling without adding many calories. For the dressing, choose a light vinaigrette or, alternatively, skip the creamy dressings in favor of something simpler.
5. Paleo Sub in a Tub
For those following a paleo diet, you can stick to whole, unprocessed foods. This includes proteins like grass-fed beef, free-range chicken, and wild-caught fish. Additionally, load up on fresh veggies and healthy fats such as avocado and olive oil. Finally, make sure all the ingredients are free of grains, legumes, and processed sugars.
FAQs About Sub in a Tub
What’s the best dressing for a sub in a tub?
The best dressing for a sub in a tub really depends on your personal preference and dietary needs. For example, if you’re following a keto diet, you might want to try olive oil and vinegar or a low-carb vinaigrette. On the other hand, for a creamy option, ranch or blue cheese dressing works well. Alternatively, if you’re looking for something lighter, you can opt for a lemon vinaigrette or a simple balsamic dressing.
Can I make a sub in a tub ahead of time?
Yes, you can definitely prepare the components of your sub in a tub ahead of time. First, start by chopping the vegetables, then cook the meats, and finally, store the dressing separately. When you’re ready to eat, simply toss everything together. However, if you’re using fresh ingredients like lettuce or tomatoes, it’s best to assemble the tub just before serving to avoid sogginess.
For more tips on how to meal prep your sub in a tub effectively, check out this guide on preparing ahead of time.
Can I add fruit to a sub in a tub?
While a traditional sub in a tub is savory, adding fruits like apples, grapes, or berries can provide a refreshing sweetness. This is especially great for a Mediterranean or summer-inspired sub. Just be mindful of the sugar content if you’re following a low-carb or keto diet.
Conclusion
A sub in a tub is the ultimate customizable meal that fits a variety of dietary needs. Whether you’re looking for a low-carb option, a gluten-free meal, or a vegetarian-friendly dish, this recipe can be adapted to suit you. By swapping out different proteins, veggies, cheeses, and dressings, you can create endless variations to keep your meals exciting and satisfying. So, grab your ingredients, mix and match, and enjoy a fresh, hearty meal without the carbs!