Your Guide to Jersey Mike's Low-Carb Options
For those on a low-carb, keto, or gluten-free diet, finding suitable fast-food options is essential for staying on track. Jersey Mike's has become a popular destination due to its straightforward customization feature: the 'Sub in a Tub'. This simple hack allows you to deconstruct any sub on their menu into a bowl, eliminating the primary source of carbohydrates—the bread—while retaining all the flavor of your favorite fillings.
How to Order Your Sub in a Tub
Ordering is easy. Simply ask for your preferred sub to be made 'in a tub.' The team will layer all the meats, cheeses, and toppings over a bed of shredded lettuce in a bowl. You can then customize it with your choice of vegetables, sauces, and seasonings. For the signature 'Mike's Way' flavor, they will add lettuce, tomatoes, onions, a red wine vinegar and olive oil blend, and spices.
Cold Subs That Go Low-Carb
Most cold subs are easily converted into a low-carb tub. Here are some popular choices and how to order them:
- #7 Turkey Breast and Provolone: A classic choice that's light on carbs. Ensure you skip any sugary dressings.
- #8 Club Sub: Features turkey, ham, and applewood smoked bacon. Ask for it without mayo or with light mayo to keep it leaner.
- #13 Original Italian: A robust option with provolone, ham, prosciutto, capicola, salami, and pepperoni. Order it without the bread and you have a high-protein, low-carb feast.
- #10 Albacore Tuna Salad: This is a fantastic option, but be mindful of the mayo content. Served in a tub, it's a rich and filling meal.
Hot Subs as Low-Carb Bowls
Hot subs, especially cheesesteaks, also work exceptionally well in a tub. The melted cheese and grilled toppings make for a hearty, satisfying bowl.
- #17 Steak Philly: A classic cheesesteak, made with grilled onions, peppers, and white American cheese. In a tub, it's a high-protein, low-carb delight.
- #43 Chipotle Cheese Steak: For a spicy kick, get this bowl with grilled onions, peppers, cheese, and chipotle mayo.
- #26 Bacon Ranch Chicken Cheese Steak: Enjoy grilled chicken, bacon, ranch dressing, and melted cheese over lettuce.
Navigating Toppings and Dressings
To keep your meal low-carb, pay attention to the dressings and toppings. While most veggies are low-carb, some sauces can be loaded with sugar. Opt for the simple oil and vinegar blend or a full-fat ranch, and avoid sweet sauces or honey mustard. Load up on fresh vegetables like lettuce, tomatoes, onions, pickles, and peppers.
Comparison: Sub vs. Sub in a Tub
| Feature | Regular Sub | Sub in a Tub | Low-Carb Suitability |
|---|---|---|---|
| Carbohydrate Source | White or Wheat Bread (high-carb) | Lettuce Base (very low-carb) | Excellent for low-carb/keto |
| Calorie Count | High, from bread and toppings | Lower, varies by toppings | Better for calorie control |
| Protein Content | High, but same as the tub | High, from meats and cheeses | High protein |
| Meal Type | Traditional sandwich | Deconstructed salad / bowl | Versatile for diets |
| Customization | Standard sub ingredients | Unlimited control over toppings | Total control over macros |
Example Low-Carb Order
For a delicious, high-fat, low-carb option, try a tub of the #9 Club Supreme with turkey, roast beef, swiss cheese, and bacon. Add lettuce, tomatoes, pickles, onions, and a drizzle of oil and vinegar. You can further customize with extra bacon or avocado for more fat content. This approach is not only satisfying but also a testament to how adaptable Jersey Mike's menu is for those with specific dietary needs.
Conclusion
Yes, Jersey Mike's offers several excellent low-carb options, primarily through its flexible 'Sub in a Tub' ordering method. By simply asking for your favorite sub without the bread, you can enjoy a delicious, customizable, and satisfying meal that aligns perfectly with a low-carb or keto lifestyle. This convenient and flavorful solution proves that you don't have to sacrifice taste when eating out while following your dietary goals. The versatility of the menu and the availability of nutrient-rich ingredients make Jersey Mike's a standout choice for health-conscious diners on the go.
Low-Carb-Friendly Ingredient List
Here is a list of commonly available low-carb ingredients at Jersey Mike's:
- Meats: Turkey breast, roast beef, ham, provolone, salami, pepperoni, bacon, grilled chicken, tuna salad.
- Cheeses: Provolone, Swiss, American, White American cheese.
- Veggies: Lettuce, tomatoes, onions, pickles, banana peppers, bell peppers, jalapeños.
- Condiments: Red wine vinegar, olive oil blend, mayonnaise, mustard, oil, vinegar.
Disclaimer: Always confirm the nutritional information for specific ingredients and dressings, as formulations can vary. Items with added sweeteners or ingredients should be avoided.
Best Practices for Low-Carb Ordering
- Be Specific: Clearly state you want your sub 'in a tub' to avoid any confusion.
- Be Smart with Dressings: Always ask for dressings on the side to control the amount and avoid sugary options.
- Load Up on Veggies: Add extra low-carb vegetables for bulk and nutrients without adding significant carbs.
- Boost the Fat and Protein: Don't be shy about asking for extra meat, cheese, or avocado to increase satiety and keep you full longer.
Jersey Mike's commitment to freshly sliced meats and cheeses makes their low-carb options a truly high-quality meal, even without the bread. By leveraging the 'Sub in a Tub' feature and being mindful of your additions, you can make an informed and delicious dietary choice that suits your needs.
Final Thoughts
The ability to transform any sub into a custom bowl or salad makes Jersey Mike's a highly accommodating fast-food chain for those following a low-carb diet. This simple strategy opens up a wide array of options, from cold deli classics to hot, melted cheesesteaks, all while keeping your carb count in check. With fresh ingredients and straightforward customizations, you can enjoy a flavorful and fulfilling meal that supports your health and dietary preferences.
Customizing Your Order for Maximum Flavor
Just because you're eating low-carb doesn't mean your meal has to be boring. Here are some advanced customization tips to enhance the flavor of your 'Sub in a Tub':
- Double Down on Meat: If your budget allows, double the portion of meat for an even more protein-packed and satisfying meal.
- Spice it Up: Add jalapeño peppers or ask for a dash of their signature hot pepper relish to give your tub a kick.
- Create Your Own Combo: Don't stick to the pre-designed subs. Mix and match your favorite meats and cheeses to create a personalized low-carb bowl.
- Bring Your Own Dressing: If you're very particular about your macros, you can bring your own low-carb-specific dressing or sauce.
By following these tips, you can ensure that your Jersey Mike's experience is not just low-carb, but also a delicious and crave-worthy meal every time.
Disclaimer: The nutritional information and advice provided in this article are for informational purposes only. Individuals with specific health conditions or dietary needs should consult a qualified healthcare professional before making any changes to their diet.
