Macro-Friendly Sub in a Tub (35g of Protein)

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

1. 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.
2. 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.
3. 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

1. Chop and wash your veggies and add your chopped romaine lettuce and veggies to a large bowl. 
2. 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.
3. Roll your deli meat and cheese up tightly. Make small slices width-wise down your roll to create multiple smaller rolls.
4. Add your rolls of meat and cheese to bed of romaine lettuce and veggies.
5. 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.