Eating healthy on the go can be challenging, but fast-food chains are increasingly offering menu items that cater to health-conscious diners. Jersey Mike's, known for its fresh-sliced meats and cheeses, is no exception. With a few simple customizations, you can transform a standard sub into a guilt-free, high-protein meal that aligns with your nutritional goals. The secret lies in understanding how to choose the right base, protein, and toppings to control calories, fat, and sodium.
The Healthiest Option: 'Sub in a Tub'
For anyone following a low-carb or keto diet, or simply trying to cut down on calories, the undisputed healthiest option is the "Sub in a Tub". This innovative menu item takes any of Jersey Mike's classic subs and serves all the fillings—the meat, cheese, and fresh veggies—in a bowl instead of on bread. The omission of bread is a game-changer for reducing carbs and calories. For example, a regular #7 Turkey Breast and Provolone Sub on wheat contains 530 calories, but served as a "Sub in a Tub" without added oil or mayonnaise, it drops to an impressive 240 calories.
- Low-Carb Impact: By eliminating the bread, you significantly reduce your carbohydrate intake, which is excellent for ketosis and blood sugar management.
- Higher Protein Ratio: With the bread removed, the protein-to-calorie ratio increases, making it an ideal choice for a satiating, muscle-supporting meal.
- Full Customization: You still get to enjoy all the fresh toppings and flavor combinations of your favorite sub.
Healthier Sub Choices with Bread
If you prefer your sandwich in its classic form, you can still make it a healthy choice by opting for a smaller size and choosing leaner ingredients.
Size Matters
- Mini Subs: A mini sub is a perfect way to control portion size and calories. A mini #7 Turkey Breast and Provolone on wheat, for instance, contains just 340 calories.
- Regular Subs: If you opt for a regular, consider saving half for a later meal to keep your calorie count in check.
Lean Protein Selection
- Turkey and Provolone (#7): As mentioned, this is one of the best choices for lean protein. It's lower in saturated fat and sodium compared to many Italian-style meats.
- Roast Beef and Provolone (#6): Another excellent lean option, providing a good source of protein without excessive fat.
- Ham and Provolone (#2): A good lean meat choice, especially when portion sizes are controlled.
- Grilled Chicken: Hot subs featuring grilled chicken, like the Chicken Philly bowl, are a smart alternative to heavier, red meat options.
Navigating Toppings and Dressings
Your toppings and condiments can make a huge difference in the overall healthiness of your meal. Here’s how to build a smart, flavorful sub:
Toppings to Embrace (for more flavor and nutrients):
- Lettuce
- Tomatoes
- Onions
- Pickles
- Jalapeño Peppers
- Banana Peppers
- Hot Chopped Pepper Relish
- Red Wine Vinegar
Toppings to Moderate or Skip (higher in fat and calories):
- Mayonnaise (often high in calories and fat)
- Olive Oil Blend (while a source of healthy fats, it can add significant calories)
- Creamy dressings (like Chipotle Mayo)
For a boost of flavor without the extra calories, ask for your sub "Mike's Way" but substitute the oil with extra vinegar.
Healthy Choices for Vegetarians and Vegans
Jersey Mike's also offers solid options for those following plant-based diets, though customization is necessary for vegans.
- The Veggie Sub (#14): This cold sub comes with provolone, Swiss, and green bell peppers. For a vegan version, ask for it without the cheese and ensure you choose vegan-friendly bread (white or Seeded Italian).
- Grilled Portabella Mushroom & Swiss (#64): This hot sub can also be modified by removing the Swiss cheese to make it vegan.
- Sub in a Tub: As with meat options, ordering "The Veggie" or the portabella mushroom bowl style is the healthiest, lowest-carb approach for a vegetarian meal.
Healthy Jersey Mike's Meals at a Glance
To better illustrate the impact of different ordering styles, here is a nutritional comparison of three popular Jersey Mike's options based on available data:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| #7 Turkey Tub (no oil/mayo) | 240 | 10 | 8 | 30 | 940 |
| Mini #7 Turkey Sub (wheat, Mike's Way) | ~465 | ~19 | ~53 | ~18 | ~1100 |
| Regular #13 Italian Sub (white, Mike's Way) | 680 | N/A | N/A | N/A | N/A |
Note: Nutritional information can vary slightly based on location and specific preparation. Data for the Regular #13 Italian sub lacks specific macro details from the cited source.
Conclusion: Your Healthiest Order Awaits
When it comes to answering what's the healthiest thing at Jersey Mike's?, the most accurate answer is the customized Turkey and Provolone "Sub in a Tub" with plenty of fresh vegetables and extra red wine vinegar. This ordering method allows you to enjoy the high-protein benefits of lean turkey while minimizing calorie and carbohydrate intake. By being mindful of your choices—opting for lean meats, loading up on vegetables, and controlling high-calorie additions like oil, mayo, and bread—you can make Jersey Mike's a convenient part of a balanced diet. You can access detailed nutritional information directly from Jersey Mike's official website to build your perfect meal.
Build Your Healthiest Meal at Jersey Mike's
For those who prefer a sub, the mini turkey on wheat is a smart choice, while the veggie sub offers a great meatless alternative when customized. Whether you're cutting carbs, watching calories, or simply seeking a fresh, high-protein meal, Jersey Mike's provides the flexibility to create a satisfying and healthy option. The key is to be a savvy customer and customize your order to fit your specific dietary needs.
Simple Steps to Order Healthily
- Start with the 'Sub in a Tub'. This is the single most effective way to reduce calories and carbs.
- Pick Lean Proteins. Choose turkey, roast beef, or grilled chicken over processed Italian meats.
- Load up on Veggies. Pile on lettuce, onions, tomatoes, and peppers for fiber and nutrients.
- Control the Sauces. Ask for the oil blend and mayonnaise to be omitted. Use red wine vinegar and spices for flavor.
- Be Aware of Cheese. Reduce or omit cheese for additional calorie and fat savings.
- Skip the Chips and Cookies. Choose water over sugary drinks and skip high-calorie sides.
Following these guidelines ensures your Jersey Mike's meal is both delicious and supportive of your health goals.
Understanding the 'Mike's Way' Difference
Mike's Way typically includes onions, lettuce, tomatoes, red wine vinegar, an olive oil blend, and spices. The olive oil, while a source of healthy fats, adds calories that can easily be reduced by requesting a light drizzle or opting for vinegar only. The fresh vegetables are a nutritious part of the Mike's Way experience and should be embraced.
Hot Subs vs. Cold Subs
While cold subs generally offer more control over customization for health, hot subs can still be a good choice with modifications. Opting for the Chicken Philly bowl, for instance, provides a high-protein, flavorful meal without the extra carbs from the bread. The standard hot subs, especially the cheesesteaks, often have higher calorie counts due to extra cheese and oil, so proceed with caution.
Sizing Up Your Options
Jersey Mike's offers three main sizes: mini, regular, and giant. For those with strict dietary goals, the mini size is the most controllable option. The giant size can easily exceed a day's worth of sodium and calories for some individuals, so consider sharing or saving half for another meal. Choosing wisely can help you stay on track and enjoy your meal without regret.
