The 'Sub in a Tub' Secret for Keto Dining
The key to unlocking a keto-friendly experience at Jersey Mike's is their simple but revolutionary 'Sub in a Tub' concept. This means you can order any of their classic or hot subs and have all the ingredients served in a bowl instead of on bread. The bread is the primary source of carbohydrates in a traditional sub, so this modification instantly makes almost any menu item a viable keto choice. This strategy allows for a high-protein, high-fat meal that aligns perfectly with a ketogenic macro-nutrient split.
How to Build Your Perfect Keto 'Sub in a Tub'
- Choose Your Sub: Any sub on the menu can become a 'Sub in a Tub.' Your choice of meat will be the foundation of your meal. The cold subs are often easiest to visualize, but the hot subs, like the Philly cheese steaks, also work wonderfully.
- Request the Tub: This is the most critical step. Clearly state, "I'll have the [Sub Name] as a 'Sub in a Tub,' please." The staff is familiar with this request.
- Select Your Toppings: The standard Jersey Mike's way ('Mike's Way') includes onions, lettuce, tomatoes, red wine vinegar, olive oil blend, and spices. All of these are keto-friendly, with minimal carbs. You can add extra vegetables like pickles, jalapeños, and bell peppers for flavor and crunch. However, avoid higher-carb options like certain sauces or sweet relish.
- Add Your Fat: To boost your fat intake, which is crucial for a keto diet, ask for extra cheese, mayonnaise, or even more of their olive oil and vinegar blend. The oil and vinegar blend adds a satisfying tang and a healthy dose of monounsaturated fats.
- Extra Protein: If you need a more filling meal, you can ask for extra meat. This will increase the protein and fat content, making your 'Sub in a Tub' more substantial.
Best Keto-Friendly Condiments and Toppings
- Lettuce: The base of your tub, adding fiber and crunch.
- Tomatoes: A low-carb vegetable that adds a burst of flavor.
- Onions: Adds a sharp, pungent kick.
- Pickles: A fantastic, low-calorie addition.
- Jalapeños: For those who want a spicy kick.
- Vinegar & Olive Oil Blend: The signature dressing, perfect for keto.
- Mayonnaise: A high-fat condiment.
- Mustard: Another low-carb flavor enhancer.
- Spices: Oregano and black pepper are excellent for seasoning.
- Bacon: An extra protein and fat source for many subs.
What to Avoid on Keto at Jersey Mike's
To ensure your meal remains ketogenic, you must steer clear of the obvious carb culprits:
- All Bread and Wraps: This includes the traditional white, wheat, and gluten-free bread options, as well as the tortilla wraps.
- High-Sugar Sauces: Check the nutritional information for any sauces. Many barbecue, teriyaki, or sweet chili sauces are loaded with sugar.
- Sides: Chips and cookies are not keto-friendly and should be avoided.
- Sweet Drinks: Stick to water, unsweetened iced tea, or diet sodas.
Comparison of Popular 'Sub in a Tub' Options
| Sub Name | Meat/Cheese | Net Carbs (Approx.) | Notes | Recommended Extras |
|---|---|---|---|---|
| #7 Turkey Breast & Provolone | Turkey, Provolone | 6g | A classic, lean, and reliable keto option. | Bacon, avocado |
| #9 Club Supreme | Turkey, Roast Beef, Swiss, Bacon | 5g | A flavorful and filling choice with multiple meats. | Mayonnaise |
| #13 The Original Italian | Provolone, Ham, Prosciutto, Capicola, Salami, Pepperoni | 6g | A rich, flavorful option with cured meats. | Extra oil and vinegar |
| #17 The Philly Cheese Steak | Steak, Peppers, Onions, Provolone | 6-8g | A hot, savory choice; ensure no added sugar in the peppers. | Extra cheese, mayonnaise |
| #10 Tuna Fish | Tuna Salad, Provolone | 4-5g | A seafood-based option, ask about the mayo base. | Pickles |
| #1 BLT | Bacon, Lettuce, Tomato | 3g | Simple, effective, and classic keto ingredients. | Mayonnaise |
Note: Net carb estimates are based on a regular-sized 'Sub in a Tub' without additional high-carb toppings. Always check for specific macros if you have strict carb limits.
Conclusion
Navigating the menu at Jersey Mike's while on a ketogenic diet is surprisingly simple and full of delicious possibilities. By ordering any sub as a 'Sub in a Tub' and being mindful of your toppings and sauces, you can create a satisfying, low-carb meal that keeps you on track. From classic Italian to a hot Philly cheese steak, the 'Sub in a Tub' allows you to enjoy the great flavors of Jersey Mike's without sacrificing your dietary goals. Remember to prioritize high-fat meats and cheeses and fill up on low-carb vegetables to stay in ketosis and feel full. Enjoy your next keto-friendly meal out!
For more detailed nutritional information, consult the official Jersey Mike's nutrition guide.
