Your Healthiest Options: The 'Sub in a Tub'
When it comes to the absolute healthiest thing you can get at Jersey Mike's, the unequivocal champion is the "Sub in a Tub.". This ordering option takes any sub and serves all the fillings—meat, cheese, and veggies—in a container without the bread. This instantly and dramatically slashes calories and carbohydrates, making it ideal for those following low-carb, keto, or calorie-restricted diets.
For example, a Regular #7 Turkey Breast & Provolone sub can be transformed into a healthier meal. While the standard sub is around 530 calories, ordering it "in a tub" and customizing it can bring the calorie count down significantly. By adding extra veggies and opting for a low-calorie dressing alternative, like cherry pepper relish, you can create a filling, flavorful, and nutritious meal.
Customizing Your Healthiest Meal
To maximize the health benefits of your Sub in a Tub, focus on lean proteins and a bounty of fresh vegetables. Jersey Mike's offers a variety of fresh toppings that add flavor, fiber, and micronutrients without piling on calories. Here's a breakdown of how to build your perfect, healthy bowl:
- Choose a Lean Protein: Options like turkey breast, roast beef, or grilled chicken are your best bets. Avoid higher-fat Italian meats, like salami or capicola, to keep saturated fat and sodium in check.
- Select Your Base: Your Sub in a Tub starts with a bed of shredded lettuce. To boost the fiber and volume, ask for extra lettuce and add plenty of fresh onions, tomatoes, and bell peppers.
- Pick a Healthy Dressing: Decline the standard oil and vinegar blend, which adds significant calories. Instead, enhance the flavor with low-calorie options such as mustard, red wine vinegar, or the tangy hot chopped pepper relish.
- Add Extra Kick: Load up on flavorful, low-calorie additions like pickles, banana peppers, and jalapeños. They provide a satisfying crunch and a boost of taste for minimal calories.
- Go Light on the Cheese: While a little provolone or Swiss can provide a protein and calcium boost, it's a good idea to ask for a lighter portion or omit it altogether if you're watching your fat intake.
Healthier Hot Sub Options
For those who prefer a hot sandwich, there are still healthier choices available, though they require more attention to detail. The key is to select grilled meats over fried and to modify your toppings and size.
- Mike's Chicken Philly: This is a great choice with grilled chicken, onions, and peppers. Order it in a tub without cheese and request extra peppers to keep it lighter.
- Portabella Mushroom & Swiss: Another excellent hot option, especially for a vegetarian-friendly meal, is the #64 Grilled Portabella Mushroom & Swiss. Ordering it as a "sub in a tub" can make this a very healthy, savory option.
Comparison of Healthiest Options
Here is a comparison of some of the healthiest options and ordering styles, highlighting why the "Sub in a Tub" is the clear winner for overall health metrics.
| Menu Item | Calories (Regular) | Protein (Regular) | Carbs | Healthiest Order | Notes |
|---|---|---|---|---|---|
| #7 Turkey & Provolone | ~530 kcal | 44g | 58g | In a Tub (No Oil) | Cuts carbs entirely; dramatically reduces calories. |
| #16 Mike's Chicken Philly | ~720 kcal | 41g | 68g | In a Tub (No Cheese) | Lower calories and carbs by removing bread and cheese. |
| #6 Roast Beef & Provolone | ~700 kcal | 41g | 68g | Mini Size (No Oil) | Excellent high-protein, lower-calorie choice in a smaller size. |
| #64 Grilled Portabella | ~590 kcal | 30g | ~64g | In a Tub | A flavorful, low-carb vegetarian option. |
Common Pitfalls to Avoid
When eating at Jersey Mike's with your health in mind, it's just as important to know what to avoid. Certain menu items and customizations can quickly turn a relatively healthy meal into a high-calorie, high-sodium indulgence.
- Avoid Italian Meats: While delicious, options like the Original Italian (#13) are packed with sodium, nitrates, and saturated fat.
- Skip High-Calorie Sauces: Mayo, chipotle mayo, and other creamy dressings significantly increase the calorie count. Stick to vinegar, mustard, and relish.
- Beware of the Bread: The standard sub rolls contain a large number of carbohydrates and calories. For the lowest-calorie meal, a sub in a tub is your best option.
- Watch Your Sides: A bag of chips or a giant cookie can easily add hundreds of calories. Opt for a bottle of water or a diet soda to keep your meal on track.
Conclusion
By far, the healthiest thing you can get at Jersey Mike's is the Turkey & Provolone "Sub in a Tub," customized with no oil, extra vegetables, and flavorful condiments like pepper relish. This customizable meal is low in calories, high in protein, and rich in fiber from the fresh veggies, making it an excellent choice for a nutritious fast-food meal. By being mindful of your choices—opting for lean proteins, avoiding excess sauces and bread, and adding plenty of fresh veggies—you can enjoy a satisfying and healthy meal at Jersey Mike's without derailing your diet. The key is to make smart swaps and take advantage of their highly customizable menu to fit your personal nutritional needs.
How to Order the Healthiest Turkey & Provolone "Sub in a Tub"
- Ask for the #7 Turkey & Provolone but specify, "in a tub."
- Request "no oil or vinegar."
- Ask to have it "Mike's Way" (lettuce, onions, tomatoes), and feel free to add extra vegetables like banana peppers or pickles.
- Ask for hot chopped pepper relish on the side instead of a creamy dressing.
- Enjoy your meal with a zero-calorie drink, like water or diet soda.
This simple process transforms a standard sandwich into a protein-packed, vegetable-heavy, and calorie-conscious bowl that is the healthiest item on the menu. For the most up-to-date nutritional information, always consult the official Jersey Mike's website.
