What’s a “Sub in a Tub” you ask? Well, it’s a sub sandwich that’s on a bed of greens as opposed to a roll. Basically, it’s all the things that you love about a delicious sub, but without the high-calorie bun!
I have always been a fan of subs. Between the fresh deli meats and cheeses and the tangy sub sauce, they’re always bursting with flavor and so satisfying! But sometimes a full sub can feel really heavy and eat up a lot of calories and macros for the day, particularly in the carbs department. This is where our Sub in a Tub comes into play!
This recipe is easy to make, high in protein, very filling, and perfect for meal-prepped lunches! If you’re looking to spice up your lunches without adding extra calories, this macro-balanced Sub in a Tub is going to be your new go-to!
3 Reasons Why You’ll Love This Recipe
- Classic flavors. It doesn’t get any more classic than a good old-fashioned sandwich or sub for lunch. Deli meat is a highly convenient way to add some protein to your meal. Our Sub in a Tub combines all the classic flavors of a sub but in a bowl without the bun.
- Added nutrients. A traditional sub might have a small amount of veggies and greens on it, but a roll can’t hold a ton. Enter the Sub in a Tub. By crafting our sub on top of a big old bed of veggies, you can count on getting more micronutrients in when compared to eating a sandwich.
- It’s easily customizable. There’s no one way to make your sub in a tub. Choose your favorite deli meats, cheese, veggies, and sauce to make your meal all your own!
Ingredients
- Deli-cut ham: Ham is a traditional deli meat that’s full of flavor and protein. I like to choose lower sodium options if available and I ask for thinly sliced.
- Deli-cut turkey breast: Turkey breast is another traditional sub-component. It’s high in protein and low in calories. Again, if a lower sodium option is available, go for it.
- Deli-cut provolone cheese: Provolone cheese is very flavorful making it a great addition to our Sub in a Tub. The sharpness of the cheese pairs perfectly with the saltiness of the deli meats.
- Chopped romaine lettuce: Romaine is the perfect bed for our Sub in a Tub because it provides just enough crunch and flavor to liven up the whole experience.
- Chopped onion: Onions are a classic sub-veggie, adding a ton of flavor.
- Banana peppers: These are optional, however, I highly recommend adding them for a little extra kick and a tantalizing splash of flavor.
- Chopped tomatoes: Tomatoes have a way of adding flavor while also balancing out some of the contrasting flavors present in a sub.
- Light Italian dressing (I used Olive Garden’s version): Instead of using a calorically dense sub sauce, we chose to use a light Italian dressing which will offer a ton of tangy flavor without piling on too many extra calories.
Kitchen Tools Required
- Cutting board
- Knife
- Large bowl
- Measuring spoon
How to Make
- Chop and wash your veggies and add your chopped romaine lettuce and veggies to a large bowl.
- Lay your deli meat on the counter and begin to assemble “rolls”. Layer your lunch meat and cheese starting with 1 slice of ham, and 2 slices of turkey, then top with 1 slice of cheese.
- Roll your deli meat and cheese up tightly. Make small slices width-wise down your roll to create multiple smaller rolls.
- Add your rolls of meat and cheese to bed of romaine lettuce and veggies.
- Top your bowl with 2 tbsp. of dressing and enjoy!
Swaps or Alternatives
- Deli meats: We opted for ham and turkey in our recipe, however, you can feel free to choose any deli meat you wish! Not a fan of cold cuts? Try swapping for cool grilled chicken.
- Provolone: While we used provolone in our recipe, the cheese can be swapped for your favorite variety. We also like American, Swiss, and Pepperjack!
- Romaine: You can choose whatever bed of greens you’d like for your Sub in a Tub. Want more micronutrients? Try spinach or a greens mix.
- Veggies: Anything goes here! Use your favorites and leave out the ones you don’t like.
- Dressing: Italian dressing closely mimics a traditional sub sauce, and when you choose a lower-calorie or “light” version, you can save yourself some calories. That said, feel free to add whatever dressing or sauce you like best!
Quick Tip(s)
- If you’re meal-prepping this recipe, wait until right before you eat your meal to add the dressing to avoid your lettuce getting soggy.
- If possible, go to the deli counter at your grocery store and ask them to cut your meat for you as opposed to grabbing the pre-packed deli meats. This way, you have more control over the thinness of the slices and can ensure it’s fresh.

Macro-Friendly Sub in a Tub
Equipment
- 1 Cutting Board
- 1 Knife
- 1 Large bowl
- 1 Measuring spoon
Ingredients
- 2 oz. deli cut ham (about 2 slices)
- 4 oz. deli cut turkey breast (about 4 slices)
- 2 slices deli cut provolone cheese
- 2 cups chopped romaine lettuce
- ¼ cup chopped onion
- ¼ cup banana peppers
- ¼ cup chopped tomatoes
- 2 tbsp Light Italian dressing (I used Olive Garden’s version)
Instructions
- Chop and wash your veggies and add your chopped romaine lettuce and veggies to a large bowl.
- Lay your deli meat on the counter and begin to assemble “rolls”. Layer your lunch meat and cheese starting with 1 slice of ham, and 2 slices of turkey, then top with 1 slice of cheese.
- Roll your deli meat and cheese up tightly. Make small slices width-wise down your roll to create multiple smaller rolls.
- Add your rolls of meat and cheese to bed of romaine lettuce and veggies.
- Top your bowl with 2 tbsp. of dressing and enjoy!
Notes
- This recipe is fully customizable, so feel free to make it your own by adding any additional veggies you’d like and swapping in different lunch meat and cheese options.
- This recipe is great for meal-prepped lunches! The Sub in a Tub can be pre-made and stored in the refrigerator for 3-4 days, just avoid adding the dressing until right before you eat it.
- Nutrition information may vary depending on the brands and ingredients used.