Lunchtime is where keto plans tend to fall apart, tempting fast food, coworkers bringing in treats, or just not having time to cook. Keto sub in a tub is my answer, a riff on the sub sandwich you get at a popular sub shop, minus the bread entirely.
This post may contain affiliate link(s). As an Amazon Associate, I earn from qualifying purchases. See Disclosure.
Layer the meats, cheese, veggies, and sauce into a meal prep container, and lunch is done for the week. This is genuinely a fun one to make with the whole family, everyone can build their own.
This post contains affiliate links. As an Amazon Associate, I earn commissions from qualifying purchases. For more information, see my Privacy Policy.
Jump-start your keto success! Grab a copy of my 4-week Easy Keto Menu Plan or check out my other cookbooks to help you along.
Join our Facebook group for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!
Chef Jenn’s Take on Sub in a Tub
Packing everything together, sauce included, is fine within a day or two, but it turns the vegetables soggy if it sits longer. Package the sauce separately for longer storage, this actually tastes even better a few days in, once the flavors develop.
Use what you already have on hand, this genuinely does not need fancy ingredients. Swap the cheese for feta, blue cheese, or sharp cheddar, change up the meats, or add different vegetables like olives, baby kale, spinach, or jicama. A pinch of dried Italian or Greek herbs adds a nice touch, or keep it simple with salt and pepper.
There is a lot of room to riff on this base recipe. Try a Cobb version with hard-boiled egg, blue cheese, and rotisserie chicken, or go Southwestern with grilled chicken, black soybeans, and a creamy jalapeno dressing. An old-school deli version with roast beef and horseradish is another good direction, and a Mediterranean version with tuna salad, red bell pepper, cucumber, and capers works well too.
One reader eats this wrapped in a low-carb tortilla instead of straight from the container, for something closer to an actual sandwich.
What You’ll Love About Sub in a Tub
- Genuinely great for meal prep, and it tastes even better after a day or two.
- All the flavor of a sub sandwich, no bread and no soggy buns.
- Endlessly customizable, swap the meat, cheese, and veggies to match what you have.
Ingredients
- Ham, turkey, and roasted chicken – Sliced deli meat, or swap for whatever meat you have on hand.
- Lettuce – Shredded or chopped.
- Provolone cheese – Sliced. Feta, blue cheese, or sharp cheddar work as substitutes.
- Mayonnaise – Your favorite keto-friendly brand.
- Italian dressing – Sugar-free.
How to Make Sub in a Tub
Scroll down for the full recipe card with exact measurements and printable instructions.
Divide the meat between two meal prep containers, layering it into each.
Add the lettuce and any other vegetables you’re using.
Top with the sliced cheese.
Add the mayonnaise and Italian dressing, either mixed in or packaged separately if you’re not eating it within a day or two. Serve, or refrigerate until ready to eat.
Make It A Meal
Try the Southwestern version with grilled chicken, black soybeans, and Creamy Jalapeno Dip as the dressing. For a Mediterranean twist, swap in a scoop of Mediterranean Tuna Salad with red bell pepper, cucumber, and capers.
If you’d rather build a different composed salad plate, Antipasto Salad is another good building block.
Storage
This keeps well for a few days in the fridge. For longer storage, package the sauce separately from the meat, cheese, and vegetables, so the veggies do not sog out. It actually tastes even better after a day or two, once the flavors have had time to develop.
Frequently Asked Questions
This recipe runs about 3 net carbs per serving. The number in the recipe card below will recalculate once this post is republished, so use it as an estimate until then.
It keeps well for a few days, and the flavor actually improves as it sits, as long as the sauce is packaged separately from the vegetables for longer storage.
Yes, this is meant to be flexible. Swap the meats, cheese, or vegetables based on what you already have, or try a Cobb, Southwestern, deli, or Mediterranean variation.
Straight from the container with a fork is the classic way, though one reader wraps it in a low-carb tortilla for something closer to an actual sandwich.
Add Preferred SourceSub in a Tub
Ingredients
- 3 ounces ham
- 3 ounces turkey
- 3 ounces roasted chicken
- 1/2 cup lettuce
- 3 ounces provolone cheese
- 4 tbsp mayonnaise
- 3 tbsp Italian dressing
Instructions
- Divide the meat in half and start to build two meal prep containers. Layer in the meat.
- Add the lettuce and your veggies, top with cheese and sauce.
- Serve and enjoy!
Nutrition
A Note on Nutritional Information
Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.
I absolutely loved this idea — never heard it before. This is perfect for an on-the-go lunch!
That is a super clever idea! Just need a piece of bread to eat on the side. Very cool.
This is such a great meal prep option! Perfect for an easy meal for everyone!
Skip the bread, love it! Great idea, making for lunch today 🙂
This is absolutely the best way to pack lunches! So many different options and definitely much affordable than eating out.
I love sub sandwiches and miss them so much! These were delicious, thank you!
Great idea taking away the bread and making these subs healthier! Will give them a go, very creative, cheers!
What an awesome idea! I am loving this sub in a tub!
Omg what a great lunch idea!! I’ve been trying to go low carb recently and this a perfect reimagined low carb version of my favorite sandwiches!
Or, take a handful of prepared salad and put it in a Mission “Zero carb” tortilla wrap. Yum! Just like a Jersey Mike’s sub!