The Foundation: Mastering the 'Sub in a Tub'
Jersey Mike's makes eating keto simple with their "Sub in a Tub" option, a breadless version of any sub on their menu. This method deconstructs your chosen sandwich into a satisfying salad, complete with the same high-quality meats, cheeses, and fresh toppings you love. To order, simply request any menu item "in a tub" when placing your order. You can then customize it with your preferred keto-friendly ingredients, making it a convenient and flavorful meal.
Building Your Keto-Friendly Sub in a Tub
Once you have the concept down, building your keto meal is all about selecting the right components. The beauty of the "Sub in a Tub" is its customizability, allowing you to control every ingredient and avoid hidden carbs.
1. Choose Your Protein: The vast majority of Jersey Mike's meats are excellent, low-carb options. You can choose from:
- Turkey Breast
- Roast Beef
- Ham
- Prosciuttini
- Cappacuolo
- Salami
- Pepperoni
- Tuna Fish (made fresh on premises)
- Applewood Smoked Bacon
- Chicken Philly (available on hot subs)
- Steak (available on hot subs)
2. Select Your Cheese: Cheeses add flavor and fat, both vital for a keto diet. The standard cheese options are provolone, Swiss, and white American, all of which are low-carb.
3. Load Up on Veggies and Toppings: Don't be shy with the fresh vegetables. Lettuce and tomatoes come standard, but you can also add:
- Onions
- Pickles
- Banana peppers
- Jalapeños
- Green bell peppers
- Olive oil blend
- Red wine vinegar
- Oregano, salt, and pepper (the famous 'Mike's Way' seasoning)
- Chipotle mayo (check specific nutritional info as ingredients can vary)
4. Condiments to Watch: While most toppings are safe, be mindful of condiments that may contain added sugars. Stick to olive oil, red wine vinegar, and mayonnaise. Hot pepper relish is typically fine, but confirm if you're concerned about hidden carbs.
The Hot Sub Experience, Keto-Style
Even Jersey Mike's hot subs, like the famous Philly Cheesesteak, can be enjoyed on a keto diet. Simply order it "in a tub" and you'll receive the delicious steak, melted cheese, and sautéed peppers and onions in a bowl. The key is omitting the roll, which is the primary source of carbs. The melted cheese and juicy steak make for a rich and satisfying meal that perfectly fits your macros.
Comparison of Keto Sub in a Tub Options
To help you decide, here is a comparison of some popular subs ordered "in a tub." Note that nutritional information can vary based on portion size and specific added toppings. The net carb counts provided here are based on third-party guides and standard portions, without Mike's Way condiments unless specified.
| Sub Option (In a Tub) | Key Ingredients | Estimated Net Carbs (Regular Size) | Notes |
|---|---|---|---|
| #9 Club Supreme | Roast Beef, Turkey, Swiss, Bacon | ~5g | Classic flavors, high in protein. |
| #13 Original Italian | Provolone, Ham, Prosciuttini, Cappacuolo, Salami, Pepperoni | ~5g | A meat lover's delight with diverse flavors. |
| #10 Tuna Fish | Tuna, Mayonnaise | ~6g | A creamy, satisfying choice. |
| #8 Club Sub | Turkey, Ham, Provolone, Bacon, Mayo | ~10g | A dependable and filling option. |
| Mike's Famous Philly | Steak, Provolone, Onions, Peppers | ~10g | The hot sub experience without the carbs. |
Tips for a Perfect Keto Experience
- Add More Protein and Fat: To make your "Sub in a Tub" even more substantial, don't hesitate to request extra meat or cheese. This boosts your macros and makes for a more filling meal.
- Be Clear with Your Order: When ordering, simply state, "I would like the [Sub Name] in a tub, please." Staff are generally familiar with this request. Specify your preferred toppings and condiments clearly.
- Monitor Sauces: If you use sauces, be aware that some may contain sugar. A simple olive oil and red wine vinegar base with spices ('Mike's Way') is always a safe bet.
- Consider Breakfast: At select locations, you might find keto-friendly breakfast options like a bacon, egg, and cheese bowl. Check with your local restaurant to see if they offer it.
- Check the App: The Jersey Mike's app can be useful for planning and ordering ahead. Look for nutritional information there, or on their website, to confirm ingredients if you are in doubt.
Conclusion
So, is there a keto option at Jersey Mike's? Yes, and it’s a surprisingly robust and customizable one thanks to their "Sub in a Tub" program. By simply ordering any sub’s delicious ingredients in a bowl instead of on bread, you can enjoy a satisfying, flavorful, and low-carb meal. With a little customization and mindful condiment choices, Jersey Mike's is a fantastic fast-food option for anyone following a ketogenic diet. For more information on menu items and official nutritional data, you can visit the Jersey Mike's website.
