Dietitians Recreate The Well-known Jersey Mike’s Sub In A Tub Recipe

I’ve a robust affection for Jersey Mike’s subs and their sub in a bath salad. In actual fact, the very last thing I ate earlier than going into the hospital to present start to my third child was a Jersey Mike’s #4 sub – the identical sub this recipe is predicated on.

Overhead view of a large bowl of sub in a tub topped with fresh Italian dressing and oregano.

My Sub Sandwich Style Off

Throughout COVID, my household had an final sub sandwich take-out style off to seek out the very best. After a number of weeks of sampling subs from each store in our space, we declared that Jersey Mike’s was our household favourite by far!

Once I realized that Molly, our group supervisor right here at The Actual Meals Dietitians, additionally loves Jersey Mike’s as a lot as I do, we knew we needed to collaborate and produce a copycat recipe of the favored Jersey Mike’s sub-in-a-tub to life. The chopped salad is so easy and recent, and we knew we may make it even higher at dwelling. And, after a couple of week of testing, we nailed it! This copycat sub in a bath recipe options recent veggies, cheese, plenty of meat, and a do-it-yourself dressing. We predict it tastes simply pretty much as good, if not higher, than the unique.

Whereas I nonetheless love ordering them every so often, this do-it-yourself model has rapidly change into my go-to lunch or dinner when I’ve a couple of minutes for meal prep. And now that I’ve obtained my very own fast meals chopper, I could by no means return to the restaurant model once more.

Overhead view of a variety of chopped ingredients for sub in a tub in various bowls including deli meats and lettuce.

Substances You’ll Want

Right here’s what you should make this do-it-yourself sub in a bath recipe right now.

For the Salad:

  • Lettuce – use a small head of iceberg lettuce with the outer leaves and core eliminated. Or, you might purchase pre-shredded iceberg lettuce as an alternative or use romaine
  • Tomato – I like to make use of cherry tomatoes, however you’ll be able to substitute grape, Roma tomatoes, or any ripe on-the-vine tomatoes
  • Onion – candy yellow is traditional to Jersey Mike’s, however pink onion additionally works properly right here
  • Pepperoncini – these candy Italian chile peppers are available in a jar; discover them close to the pickles and olives at your native grocery retailer. You would additionally use sliced and pickled banana peppers, pickles, or jalapeño peppers
  • Provolone cheese – I want provolone, however you’ll be able to sub any favourite laborious cheese
  • Deli meat – I embrace deli ham, deli turkey, and deli sliced salami, however be happy to swap in any deli meats. Attempt choices like rooster, roast beef, and even pepperoni
  • (Elective) smooth Italian rolls – these are non-compulsory, however I like so as to add small torn items of a roll (like a bolillo roll) to the highest of this salad like croutons. You can even stuff the salad into an entire roll and eat it like a sandwich to make this recipe much more filling. Use gluten-free rolls if wanted, or omit them fully to maintain this recipe low-carb

For the Dressing:

  • Further-virgin olive oil
  • Crimson wine vinegar
  • Dried oregano – might sub Italian seasoning
  • Salt
  • Black pepper

Discover the ingredient checklist with actual measurements within the recipe card under.

How To Make A Jersey Mike’s Copycat Sub In A Tub

You should utilize a meals chopper to make this chopped salad further fast, or simply minimize the lettuce, veggies, meat, and cheese utilizing a knife and chopping board.

  1. Chop all of the salad components (besides the Italian roll, if utilizing) into equal-sized items, and add them to a big bowl.
  2. Add all of the dressing components to a small bowl or a jar with a lid. Whisk or shake to mix. You can also make this dressing as much as 2 days prematurely.
  3. Pour the dressing over the chopped salad components, and toss to coat. Add the chopped Italian roll, if utilizing, and toss once more earlier than serving.


Serving Suggestion

I like to incorporate bread (as a kind of soppy crouton) on this salad to make it a bit of heartier whereas nonetheless being mild and refreshing. However you’ll be able to fully depart the bread out to maintain this recipe low carb and gluten free.

My husband prefers to serve the chopped salad combination stuffed into an Italian roll for a fast, high-protein sandwich that gives loads of vitamins and gasoline to get him by means of lengthy shifts as a Denver firefighter.

Close up view of a freshly tossed sub in a tub salad topped with fresh herbs and Italian dressing.

Sub in a Tub


Sub in a Tub (Jersey Mike’s Chopped Sub Salad)

This chopped salad is predicated on a favourite I wish to order from Jersey Mike’s. It’s scrumptious eaten as a salad, for a gluten free and low carb possibility. However you may also stuff it right into a smooth Italian roll to make a heartier sandwich model. Each are completely scrumptious!

Prep: 20 minutesComplete: 20 minutes

Servings: 4 servings (6-7 cups) 1x


For the Salad:

  • 1 small head iceberg lettuce, outer leaves and core eliminated, chopped (3-4 cups), or chopped romaine lettuce
  • 1 small tomato or 10-12 cherry tomatoes, chopped (about ½ cup)
  • ½ medium candy yellow or pink onion, sliced or chopped (about ⅓ cup)
  • ¼ cup sliced pepperoncini or banana peppers, chopped 
  • 4 slices (3 oz) provolone cheese, chopped
  • 4 slices (3 oz) deli ham, chopped
  • 4 slices (3 oz) deli turkey, chopped
  • 4 slices (2 oz) deli sliced salami, chopped
  • Elective: 1-2 small smooth Italian rolls (like a bolillo roll), chopped

For the Dressing:


  1. Utilizing a knife or a vegetable chopper, chop the entire salad components and add them to a big bowl. (Word: If utilizing the chopped Italian roll, don’t dice it or add it to the salad till simply earlier than serving.)
  2. In a small bowl or a jar with a lid, whisk or shake the dressing components collectively. 
  3. Earlier than serving, pour the dressing over the chopped salad components and toss till properly blended. Add the chopped Italian roll, if utilizing, and toss once more.  
  4. Serve instantly. Retailer leftovers in an hermetic container within the fridge for as much as 1 day.

Final Step! Please depart a assessment and score letting us know the way you favored this recipe! This helps our enterprise thrive so we will proceed offering free recipes and high-quality content material for you.


Dressing might be made as much as 2 days prematurely; retailer at room temperature and re-whisk or shake earlier than serving. 

Salad components might be chopped as much as 2 hours earlier than serving and refrigerated to relax. Toss with dressing and chopped Italian roll (if utilizing) proper earlier than serving.

For a low-carb and gluten-free model, omit the Italian roll and function a salad.
For dairy-free, omit the cheese or use a plant-based cheese.

Vitamin Data

  • Serving Measurement: (¼ of the salad with out roll)
  • Energy: 280
  • Fats: 19 g
  • (Sat Fats: 7 g)
  • Sodium: 960 mg
  • Carbohydrate: 9 g
  • (Fiber: 2 g
  • Sugar: 4 g)
  • Protein: 16 g
  • Ldl cholesterol: 48 mg


© The Actual Meals Dietitians

Did you make this?

We love seeing what you made! Tag us on Instagram @therealfooddietitians

Continuously Requested Questions

Can I make this recipe forward of time?

This salad is finest when made recent, however there are just a few parts you are able to do forward of time.
1) You may put together the dressing as much as 2 days prematurely. Retailer it at room temperature, and re-whisk or shake to mix the components once more earlier than serving.
2) You may chop and mix the veggies, meat, and cheese for the salad as much as 2 hours earlier than serving, and retailer them within the fridge. Toss the salad with the dressing and Italian roll (if utilizing) proper earlier than serving.

What does “sub in a bath” imply at Jersey Mike’s?

The “sub in a bath” at Jersey Mike’s is the restaurant’s low-carb tackle any of their Jersey Mike’s sub sandwiches. It options all of the sandwich filling chopped and rolled up, served in a take-out container, however with out the bread.

Is Sub in a Tub low-carb?

Sure, the unique recipe is low-carb, and this do-it-yourself sub in a bath is low-carb and keto-friendly whenever you omit the non-compulsory Italian roll. A serving of the salad with out bread comprises simply 9 grams of carb.

Can I exploit a store-bought dressing?

Certain! I like to recommend utilizing a easy Italian French dressing, however you’ll be able to substitute any store-bought dressing you want finest. The quantity of dressing referred to as for might not seem to be loads, however it’s a lot to coat the components with out inflicting the combination to change into soggy. So, use any store-bought dressing sparingly.

What’s the easiest way to cut all of the components?

You may simply use a knife to cut the components. Nonetheless, I wish to make fast work of it utilizing my vegetable chopper. Not solely does it make chopping quick and simple, however it additionally ensures all of the components are minimize into uniform items.

The images on this weblog publish had been taken by Rachel Prepare dinner of Half Acre Home.

For final success, we extremely advocate studying the ideas within the full weblog publish above. All images and content material are copyright protected. Please don’t use our images with out prior written permission. In the event you want to republish a recipe, please rewrite the recipe in your personal distinctive phrases. Hyperlink again to the supply recipe right here on The Actual Meals Dietitians. Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *