Home » Easy Keto Recipes » Keto Lunches

Sub in a Tub

Lunch time can be a pitfall of temptations if you work out of the house, with fast food, co-workers bringing in treats, or just being too rushed in the mornings to make a healthy keto/low-carb meal. But, with Sub in a Tub, you can meal prep this satisfying and fabulous lunch ahead of time, and never have to worry about lunchtime derailment again!

2 sub in a tub meal prep boxes
  • Green circle with a green keto-recipe symbol
  • Green circle with a green vegetarian-recipe symbol
  • Green circle with a green nut-free-recipe symbol
  • Green circle with a green dairy-free-recipe symbol
  • Green circle with a green paleo-recipe symbol
  • Green circle with a green low-carb-recipe symbol

This is a fun recipe you can get the whole family involved with making. Get your hands on cute containers to make it even easier, and have everybody build their own with their favorite ingredients! Hungry? Read on to see how to make this amazing keto lunch recipe!

Join our Facebook group for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!

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.

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. See Disclosures.

Sub in a Tub – the Perfect Meal Prep Recipe

This riff on Jersey Mike’s original sub in a tub takes amazing meats, veggies, cheeses and sauces and layers them into a meal prep container, so that you just need to grab and go on a busy morning.

They keep just fine for a few days in the fridge, but if you need to store them longer, package the sauces separately so that the veggies don’t sog out.

Honestly, I think it tastes even better the next day (or a few days later) because the flavors have had a chance to really develop.

No more soggy buns! With this Sub in a Tub lunch or dinner idea, you never have to worry about what to eat!

How to Make Sub in a Tub

  1. Get some meal prep containers. I use cute glass ones that I found at Costco, but any will do. These reusable meal prep containers are dishwasher safe and just fine.
  2. Layer in your ingredients, starting with the meats and end with the sauces.
  3. Package the sauces separately if you can’t eat it within a day or two.

Sub in a Tub Variations

  • Turn it into a Cobb Sub in a Tub with hard-boiled egg, blue cheese, and leftover rotisserie chicken (how to make a rotisserie chicken)
  • Go Southwestern with grilled chicken, black soy beans, and this Creamy Jalapeno Dip that is also an amazing dressing
  • Try an old-school deli favorite with sliced roast beef, a creamy horseradish, and lots of crunchy veggies
  • Enjoy a taste of the Mediterranean with a scoop of this Mediterranean Tuna Salad plus crunchy red bell peppers, cucumbers, and a few capers
two finished sub in a tub meals in meal prep containers
Sub in a tub in meal prep containers

Chef’s Tips

  • Use what you’ve got! Don’t worry about buying fancy ingredients for this dish – it can be as humble or as gourmet as you like.
  • The recipe below is pretty simple, but you can change up the cheeses (think about feta, blue cheese, sharp cheddar), switch up the meats, add different veggies (olives, baby kale or spinach, jicama), and add whatever sauces and dressings you like.
  • Add a pinch of your favorite Italian or Greek dried spices at the end, or a pinch of salt and a grind or two of pepper.

Like This? Also Try:

Save and Register Form

Save this recipe and we’ll send it to your inbox. Plus we’ll send you more great recipes every week!

sub in a tub in a meal prep container
Print Pin Rate This Recipe
5 from 6 votes

Sub in a Tub

Make lunchtime fabulous with this easy and tasty Sub in a Tub! Perfect for meal prepping, make a few and you've got lunch all week long!
Course Keto Lunches
Cuisine American
Keyword keto grilled vegetables, lunch, sliced meat, sub, sub in a tub
Prep Time 10 minutes
Total Time 10 minutes
Servings 2 servings
Calories 607kcal
Author Chef Jenn


  • 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


  • 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!


Serving: 0.5of everything | Calories: 607kcal | Carbohydrates: 4g | Protein: 38g | Fat: 48g | Saturated Fat: 15g | Cholesterol: 121mg | Sodium: 1329mg | Potassium: 388mg | Fiber: 1g | Sugar: 3g | Vitamin A: 465IU | Vitamin C: 1mg | Calcium: 327mg | Iron: 1mg | Net Carbohydrates: 3g

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.

about jenn

Hi, I’m Jenn!

I’m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (that’s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if you’re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

9 thoughts on “Sub in a Tub”

  1. 5 stars
    This is absolutely the best way to pack lunches! So many different options and definitely much affordable than eating out.

  2. 5 stars
    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!

5 from 6 votes (2 ratings without comment)

Leave a Comment

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


as seen on promo graphic


as seen on promo graphic