For those following a ketogenic diet, finding convenient and compliant meal options while on the go can be challenging. Jersey Mike's Subs offers a surprising number of possibilities for low-carb eaters, especially with their "sub in a tub" option. This article will explore the various keto-friendly choices at Jersey Mike's, provide tips for ordering, and address frequently asked questions.
Understanding the "Sub in a Tub"
The cornerstone of keto dining at Jersey Mike's is their famous "sub in a tub." This option transforms any of their regular subs into a salad by serving the fillings without the bread, in a bowl or container. It's essentially a deconstructed sandwich, making it ideal for those avoiding carbohydrates. Whether you call it a "sub in a tub" or simply order a bowl, you'll receive the equivalent of a regular-sized sub in a container.
Building Your Keto-Friendly Meal
Here's a step-by-step approach to creating a satisfying and keto-compliant meal at Jersey Mike's:
- Choose a Low-Carb Jersey Mike's Special Sub: Start by selecting your favorite sub. Consider options that are naturally lower in carbohydrates.
- Order it as a "Sub in a Tub": Request your chosen sub as a "sub in a tub" to eliminate the bread.
- Boost with High-Fat Extras: Enhance your meal by adding high-fat extras like cheese, bacon, avocado (if available), or extra oil and vinegar.
Cold Sub in a Tub Options
There are many cold "sub in a tub" options available on Jersey Mike's keto menu. For a lighter meal, the BLT sub with additional toppings like banana peppers is a good choice.
Hot Sub in a Tub Options
You can also enjoy hot subs in a tub. Popular keto choices include the steak bacon ranch cheesesteak or the chicken philly cheese steak.
Read also: Easy Low-Carb Cheese Crackers
What to Avoid at Jersey Mike's
While Jersey Mike's offers keto-friendly options, it's crucial to be aware of items that are high in carbohydrates:
- High-Carb Sandwiches: Traditional sandwiches with bread are the obvious culprits and should be avoided.
- Salads: Surprisingly, some salads at Jersey Mike's may contain added sugars or high-carb ingredients in their dressings or toppings. Always check the nutritional information.
- Low-Carb Bread and Wraps: Jersey Mike's does not offer low-carb bread or wraps.
- Premade Options: Avoid premade salad options, as they often contain high-carb ingredients.
Navigating the Breakfast Menu
At some locations, Jersey Mike's serves breakfast. As long as you skip the bread, the breakfast options can be relatively keto-friendly.
Considerations Regarding Additives
While the "sub in a tub" option allows for customization and carb control, some individuals may be concerned about the additives in Jersey Mike's food. For example, the philly chicken and philly cheese steak meat itself contains around 3-4g of carbs, potentially due to additives.
Is Jersey Mike's Tub Keto Diet-Friendly?
When you order strategically, the Jersey Mike's tub can be keto diet-friendly. As a general guideline, aim to keep your "sub in a tub" to 10g net carbs or less before adding drinks, extra toppings, and other additions. However, there is some flexibility. You can decide if a slightly higher carb option, like the 11g net carbs chipotle turkey sub, fits within your daily macros.
Does Jersey Mike's Offer Lettuce Wraps?
Jersey Mike's does not offer lettuce wraps. However, you can create a custom Jersey Mike's salad bowl by selecting your own ingredients.
Read also: Keto Calorie Counting: A Detailed Guide
Frequently Asked Questions
- What does “sub in a tub” mean at Jersey Mike’s?The “sub in a tub” at Jersey Mike’s is the restaurant’s low-carb version of their sub sandwiches. All the sandwich fillings are chopped and served in a take-out container, without the bread.
- Is Sub in a Tub low-carb?Yes, the "sub in a tub" is low-carb.
Copycat Recipe: Jersey Mike's Sub in a Tub
If you're craving a Jersey Mike's "sub in a tub" but prefer a homemade option, here's a copycat recipe:
Ingredients:
- Lettuce (iceberg, small head)
- Pepperoncini (sweet Italian chile peppers)
- Deli meat (ham, turkey, salami)
- Optional: Soft Italian rolls
- Dressing ingredients (Italian vinaigrette or your favorite)
Instructions:
- Chop the lettuce, pepperoncini, deli meat, and cheese (if using) into small pieces. A vegetable chopper can speed up this process.
- Add all the chopped ingredients to a large bowl.
- In a separate bowl or jar, whisk or shake together the dressing ingredients.
- Pour the dressing over the salad ingredients and toss to coat.
- Optional: Add torn pieces of Italian roll for a crouton-like topping.
- Serve immediately.
Tips:
- The dressing amount may not seem like a lot, but it’s plenty to coat the ingredients without causing the mixture to become soggy. Use any store-bought dressing sparingly.
- Salad ingredients can be chopped up to 2 hours before serving and refrigerated to chill.
Read also: Magnesium Supplements for Keto