Understanding the 'Sub in a Tub'
When you order a Jersey Mike's sub in a bowl, you are essentially getting what many people call a "Sub in a Tub". The core concept is to remove the bread, which is the primary source of carbohydrates in a standard sub sandwich. The rest of the ingredients—meats, cheeses, and vegetables—are served chopped in a bowl, often with a drizzle of oil and vinegar. This simple modification can drastically reduce the carb content of your meal, making Jersey Mike's a surprisingly viable fast-food option for those following a low-carb or ketogenic diet.
Carbs in Popular Jersey Mike's Sub Bowls
Because every sub bowl is a custom order, the carb content is not a one-size-fits-all number. The final total depends on the ingredients, especially any added sauces or sugary relishes. Here is a breakdown of the carbohydrate content for some of the most popular subs served as a bowl:
- Turkey Breast and Provolone Bowl: Known to be one of the lowest-carb options, often coming in at around 8 grams of carbs with 2 grams of fiber, for a net carb count of 6g.
- Club Supreme Bowl: This option features roast beef and turkey. A typical bowl might have around 9 grams of carbs and 2 grams of fiber, with a net carb count of 7g.
- Italian Sub Bowl: This can have a slightly higher carb count, with some sources listing it around 14 grams of carbs with 4 grams of fiber, resulting in 10g net carbs, primarily due to the variety of meats and veggies.
- Club Sub Bowl: Featuring ham, provolone, and bacon, this bowl is a solid low-carb choice. Nutritional data shows approximately 15 grams of total carbs and 3 grams of fiber, for 12g net carbs.
- Mike's Famous Philly Bowl: The classic steak and cheese can be enjoyed low-carb in a bowl, with estimates around 13 grams of total carbs and 1 gram of fiber, making it 12g net carbs.
- California Club Bowl: This bowl includes turkey, applewood smoked bacon, and avocado. With 13 grams of carbs and 6 grams of fiber, it has one of the lowest net carb counts at 7g.
It is important to note that these figures are based on standard preparations without additional condiments like mayo or the sweet pepper relish, which can increase the overall carb count. Always specify your preferences when ordering to keep carbs in check.
Customizing Your Low-Carb Sub Bowl
To ensure your sub bowl remains a truly low-carb option, customization is key. The beauty of ordering a "Sub in a Tub" is the control it gives you over your macronutrients. You can build a delicious, keto-friendly meal that perfectly fits your dietary needs. The freshest ingredients are at your disposal, and you can create a satisfying combination without relying on carb-heavy bread.
How to Create a Keto-Friendly Bowl
- Start with the Right Base: Ask for your sub "in a tub" to get all the ingredients in a bowl. This is the single most important step to eliminate carbs.
- Choose Lean Proteins: Stick to proteins like turkey, ham, roast beef, and chicken. The #7 Turkey and Provolone is a safe and delicious option. You can also ask for extra meat to boost your protein intake without adding carbs.
- Load Up on Veggies: Pile on the fresh, non-starchy vegetables. Lettuce, onions, and tomatoes are standard, but consider adding jalapeños, pickles, and banana peppers for extra flavor and minimal carbs.
- Be Mindful of Dressings: The standard "Mike's Way" includes oil and vinegar, which are low-carb. However, be cautious of other high-sugar or high-fat condiments. Opt for mustard instead of mayo or sweet relish.
- Add Healthy Fats: Ingredients like avocado and cheese add flavor and healthy fats to your meal, increasing satiety and making your bowl more satisfying.
Sub Bowl vs. Traditional Sub
To truly appreciate the low-carb benefits of a sub bowl, let's compare it directly to a standard sub. The elimination of the bread roll is the main differentiator, and the carb savings are substantial. For instance, a regular #7 Turkey Breast and Provolone on a white sub roll contains 64 grams of carbs, while the same sub in a bowl has a fraction of that amount.
| Feature | Jersey Mike's Sub Bowl | Jersey Mike's Regular Sub | Comparison |
|---|---|---|---|
| Carbohydrates | Approximately 8–15g (depending on type) | Approximately 60–70g (depending on type) | Substantially lower in the bowl version. |
| Primary Carb Source | Vegetables and trace amounts from meat and cheese | Bread roll | Bread is the main carb source in a standard sub. |
| Diet Compatibility | Keto and low-carb friendly | Not suitable for keto or strict low-carb diets | Bowls are a perfect diet-friendly alternative. |
| Calorie Count | Lower due to removal of bread | Higher due to the calorie-dense bread | Bowls are a great way to reduce overall calorie intake. |
| Nutritional Density | High protein, rich in vitamins from veggies | High carb and protein | The bowl concentrates the nutritional value of the fillings. |
Additional Considerations
Beyond the carb count, there are a few other factors to keep in mind when ordering. The sauces and dressings can impact the overall macros. The standard 'Mike's Way' includes olive oil and red wine vinegar, which are both low in carbs. The popular spicy cherry pepper relish, however, can contain added sugar, so it's best to confirm the ingredients if you are on a very strict keto diet. You can also ask for mustard instead of mayo to control your fat and calorie intake. For specific questions about ingredients, it is always recommended to check the official Jersey Mike's nutrition guide on their website.
Conclusion
For anyone monitoring their carbohydrate intake, a Jersey Mike's sub bowl is an excellent, customizable choice. By opting for the "Sub in a Tub" and being mindful of your toppings, you can enjoy a delicious, protein-packed meal that is significantly lower in carbs than its bread-based counterpart. With a variety of popular subs available in a bowl, you don't have to sacrifice flavor for your dietary goals. Simply choose your favorite, load up on veggies, and enjoy a fulfilling and healthy fast-food experience. For those with strict dietary restrictions, always remember to double-check the specific nutritional information, but rest assured that a sub bowl is a fantastic starting point for a low-carb meal at Jersey Mike's. The flexibility it offers is a key reason for its growing popularity among health-conscious diners.
