Leena Watts
Jersey Mike's, known for its fresh and high-quality subs, offers several keto-friendly options for those following a low-carb lifestyle. While traditional subs are typically off-limits due to their high-carb bread, Jersey Mike's allows customers to order their subs as bowls or in a tub, eliminating the bread and focusing on the protein, cheese, veggies, and oils. Popular choices include the *Italian* or *Turkey Breast* subs, served without bread and topped with olive oil, vinegar, and spices. Additionally, their *Mini Giant* subs can be customized to fit keto macros by skipping the bread and opting for extra meat, cheese, and avocado. With a bit of creativity, keto enthusiasts can enjoy a satisfying meal at Jersey Mike's without compromising their dietary goals.
| Characteristics | Values |
|---|---|
| Menu Options | Sub sandwiches (lettuce-wrapped), cold cuts, salads, wraps (low-carb) |
| Protein Choices | Turkey, ham, roast beef, tuna, chicken, provolone cheese (in moderation) |
| Low-Carb Bread Option | None (opt for lettuce wraps or skip the bread) |
| Condiments | Oil, vinegar, mustard (avoid sugary sauces like BBQ or sweet peppers) |
| Toppings | Lettuce, spinach, onions, pickles, jalapeños, cherry peppers (no carrots) |
| Sides | None (avoid chips, cookies, or high-carb sides) |
| Drinks | Water, unsweetened iced tea, diet soda (avoid sugary drinks) |
| Customization | Request no bread, extra meat, and low-carb toppings |
| Keto-Friendly Tips | Avoid bread, sugary condiments, and high-carb veggies like tomatoes |
| Popular Keto Orders | Turkey & Provolone lettuce wrap, Italian cold cut salad, Tuna salad |
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What You'll Learn
Low-carb subs options
When following a keto diet, finding low-carb options at sandwich shops like Jersey Mike's can be a challenge, but it's definitely possible with some customization. Jersey Mike's offers a variety of subs that can be modified to fit your keto macros by opting for their "Sub in a Tub" or lettuce wrap options, which eliminate the high-carb bread. Here’s how you can enjoy a keto-friendly meal at Jersey Mike's.
One of the most popular low-carb options is the Sub in a Tub, where your favorite sub ingredients are served in a bowl instead of on bread. For instance, you can order the Italian Cold Cut Sub in a Tub, which includes provolone cheese, ham, prosciuttini, cappacuolo, salami, and pepperoni. Be sure to ask for extra lettuce and skip the vinegar and oil dressing, as some oils may contain added sugars. Instead, opt for olive oil and red wine vinegar, which are keto-friendly. This option keeps the carb count extremely low while still delivering the flavors you love.
Another great choice is the Turkey and Provolone Sub in a Tub. Turkey is a lean protein that fits perfectly into a keto diet, and provolone cheese adds healthy fats without the carbs. Add avocado for an extra dose of healthy fats and flavor. Just be mindful of portion sizes, as even keto-friendly ingredients can add up in calories. You can also ask for extra mayo or mustard, but avoid sweet spreads like honey mustard or Russian dressing, which are high in sugar.
If you prefer a handheld option, consider a lettuce wrap instead of bread. For example, the Club Sub can be wrapped in lettuce, providing a crunchy texture without the carbs. This sub typically includes turkey, ham, bacon, and cheese, making it a protein-packed, keto-friendly choice. Just skip the tomatoes and onions if you're strictly limiting carbs, as they contain natural sugars. Adding extra bacon or cheese can help keep you full and satisfied while staying within your keto macros.
For those who enjoy spicier options, the Chipotle Cheese Steak Sub in a Tub is a fantastic choice. Skip the peppers and onions if you're watching your carb intake, and focus on the steak, cheese, and chipotle mayo. This option is rich in protein and fats, making it ideal for keto. You can also ask for extra jalapeños for added heat without the carbs. Pair it with a side of pickles for a crunchy, low-carb accompaniment.
Lastly, don’t forget to customize your order to fit your specific keto needs. Always ask for no bread, opt for lettuce or a tub, and choose high-fat, low-carb toppings like cheese, avocado, and bacon. By making these simple adjustments, you can enjoy a delicious and satisfying meal at Jersey Mike's while staying on track with your keto goals.
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Keto-friendly meats and cheeses
When following a keto diet at Jersey Mike's, focusing on keto-friendly meats and cheeses is essential, as these are low in carbs and high in protein and fats. Jersey Mike’s offers a variety of high-quality meats that align perfectly with keto principles. Opt for premium cuts like their famous Philly steak, which is thinly sliced and packed with flavor. Other excellent choices include turkey, ham, roast beef, and chicken, all of which are naturally low in carbs and rich in protein. These meats can be enjoyed in generous portions without worrying about exceeding your carb limit. For a classic keto option, consider a sub in a tub, which allows you to enjoy the meats and cheeses without the carb-heavy bread.
Cheese is another keto-friendly staple at Jersey Mike’s, and their selection complements the meats perfectly. Choose from provolone, American, Swiss, or pepper jack cheese, all of which add creamy texture and flavor while keeping carb counts minimal. Cheese not only enhances the taste of your meal but also provides healthy fats and protein, making it an ideal addition to any keto order. For a decadent option, ask for extra cheese to boost your fat intake and keep you satiated longer. Pairing these cheeses with the premium meats creates a satisfying and keto-compliant meal.
When customizing your order, prioritize meats and cheeses as the foundation of your meal. For example, a Philly cheesesteak without the bread is a popular keto choice, featuring thinly sliced steak smothered in melted cheese. Alternatively, a turkey and cheese bowl combines sliced turkey with provolone or Swiss cheese, topped with oils and vinegar for added flavor. These options ensure you stay within your macros while enjoying the bold flavors Jersey Mike’s is known for.
To maximize the keto-friendliness of your order, skip the bread and focus on the fillings. Jersey Mike’s allows you to order any sub as a bowl or lettuce wrap, which eliminates the carbs from the bread while still letting you enjoy the meats and cheeses. For instance, a roast beef and Swiss bowl with olive oil and spices is both filling and keto-approved. This approach ensures you get all the benefits of the meats and cheeses without the unnecessary carbs.
Finally, don’t hesitate to ask for extra portions of meat and cheese to meet your keto macros. Jersey Mike’s is known for its generous portions, and doubling up on ham, chicken, or bacon can help you achieve your daily fat and protein goals. Combining these meats with cheddar or provolone cheese creates a hearty and satisfying meal that fits seamlessly into your keto lifestyle. By focusing on these keto-friendly meats and cheeses, you can enjoy a delicious meal at Jersey Mike’s without compromising your dietary goals.
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No-bread alternatives
When following a keto diet at Jersey Mike's, opting for no-bread alternatives is a smart way to enjoy their delicious subs while staying low-carb. One of the most popular choices is the Sub in a Tub, where your favorite sub fillings are served in a bowl instead of bread. This option allows you to enjoy all the meats, cheeses, and veggies without the carbs. For example, you can order a Big Kahuna Cheese Steak in a Tub, which includes thinly sliced steak, American cheese, and your choice of veggies, all tossed in a bowl. This keeps the meal keto-friendly while maintaining the flavors you love.
Another excellent no-bread alternative is the Lettuce Wrap. Jersey Mike's offers the option to wrap your sub ingredients in large lettuce leaves instead of bread. This works particularly well with subs like the Turkey and Provolone or the Italian Sub, where the meats and cheeses shine. Be sure to skip high-carb toppings like dried cranberries or sweet peppers and opt for low-carb veggies like lettuce, tomatoes, onions, and olives. Adding oil and vinegar or a sugar-free dressing can enhance the flavor without adding carbs.
If you're looking for a heartier no-bread alternative, consider ordering a Meat and Cheese Plate. While not officially on the menu, you can ask for a selection of meats and cheeses served on a platter. For instance, you could request a combination of Genoa salami, capicola, prosciuttini, and provolone cheese, paired with pepperoni and a side of olives or pickles. This option is simple, satisfying, and completely keto-friendly, as it focuses on high-quality proteins and fats.
For those who enjoy a classic Cold Cut Sub, you can easily adapt it to a no-bread alternative by ordering it as a Chef's Choice in a Tub. This includes ham, prosciuttini, cappacuolo, salami, and provolone, all served without bread. Customize it further by adding extra veggies like spinach, cucumbers, or jalapeños for added crunch and flavor. Just remember to skip any sugary sauces or condiments and stick to keto-friendly options like mustard, red wine vinegar, or olive oil.
Lastly, don’t overlook the simplicity of a Protein Bowl. While not a standard menu item, you can create your own by ordering a Sub in a Tub and focusing on the meats and cheeses. For example, a bowl with Roast Beef, Provolone, and a drizzle of olive oil is both filling and keto-compliant. Adding avocado, if available, can boost healthy fats and make the meal even more satisfying. With these no-bread alternatives, you can enjoy Jersey Mike's without compromising your keto goals.
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Suitable condiments and oils
When following a keto diet at Jersey Mike's, selecting the right condiments and oils is crucial to keeping your carb count low while enhancing the flavor of your meal. One of the best options is olive oil, which is rich in healthy fats and has zero carbs. You can ask for olive oil as a replacement for higher-carb sauces or spreads. It pairs well with salads or can be drizzled over your sub if you’re ordering it as a bowl (without the bread). Another suitable oil is avocado oil, though it may not be readily available at Jersey Mike’s. If it is, it’s an excellent choice due to its high smoke point and keto-friendly profile.
Vinegar-based condiments are also keto-friendly and can add a tangy flavor to your meal. Red wine vinegar, balsamic vinegar, and apple cider vinegar are great options, as they contain minimal carbs. These can be used in place of sugary dressings or sauces. For example, a splash of balsamic vinegar on a turkey or ham sub can elevate the taste without adding carbs. Just be cautious with balsamic vinegar, as some varieties may contain added sugars, so opt for the plain version.
Mustard is another keto-approved condiment that you can enjoy at Jersey Mike’s. Whether it’s yellow mustard, Dijon, or spicy brown mustard, all are low in carbs and high in flavor. Mustard is a perfect pairing for deli meats like pastrami, roast beef, or chicken. Avoid honey mustard, however, as it contains added sugars that can derail your keto goals. Stick to plain mustard varieties to keep your meal carb-conscious.
Mayonnaise is a keto-friendly condiment, but it’s important to ensure it’s made with healthy oils like avocado or olive oil. Traditional mayonnaise at Jersey Mike’s is typically acceptable, but always check the ingredients to avoid any hidden sugars. You can use mayo as a base for adding other flavors, such as mixing it with mustard or vinegar for a custom keto-friendly sauce. Just be mindful of portion sizes, as even keto-friendly condiments can add up in calories.
Finally, guacamole is a fantastic keto-friendly option if available, though it’s not a standard condiment at Jersey Mike’s. If you’re customizing your order, guacamole can replace higher-carb spreads like regular sub dressings. It’s rich in healthy fats and has minimal carbs, making it an ideal choice for a keto diet. Pair it with meats like chicken or steak for a satisfying and flavorful meal. Always confirm with the staff about the ingredients to ensure it aligns with your keto needs.
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Side dishes for keto
When following a keto diet at Jersey Mike's, side dishes can be a bit tricky since many traditional options like chips or cookies are high in carbs. However, with some creativity and customization, you can still enjoy satisfying keto-friendly sides. One excellent option is to order a side of olive oil and vinegar for dipping or drizzling. This simple combination adds flavor without adding carbs, making it a perfect keto-friendly condiment. You can also ask for extra lettuce or spinach on the side, which can be used to create a mini salad or wrap alternative. These greens are low in carbs and high in nutrients, aligning well with keto principles.
Another great keto side dish at Jersey Mike's is avocado. While it’s often used as a sub topping, you can request a side of avocado slices or guacamole if available. Avocado is rich in healthy fats and low in carbs, making it an ideal keto option. Pair it with a sprinkle of salt and pepper, or ask for a side of mustard for a tangy, low-carb dip. Mustard is virtually carb-free and adds a bold flavor that complements the creaminess of avocado. If you’re craving something crunchy, consider asking for a side of pickles. Most pickles are low in carbs, but be sure to check if they’re sweetened, as some varieties may contain added sugars.
For those who enjoy a heartier side, Jersey Mike's cheese sticks or slices of cheese can be a great keto-friendly option. Cheese is high in fat and protein while being low in carbs, making it a staple in the keto diet. You can also request a side of bacon if available, as it’s another high-fat, low-carb option that adds a smoky flavor. Just be mindful of any added sugars in flavored bacon varieties. If you’re dining in, you might also find hard-boiled eggs as a side option at some locations, which are an excellent source of protein and healthy fats without any carbs.
Lastly, don’t overlook the power of spices and seasonings as a side dish enhancer. Jersey Mike's offers various spices like red pepper flakes, oregano, and garlic powder, which can be used to elevate your keto sides without adding carbs. Sprinkle these on your greens, avocado, or cheese for an extra kick of flavor. By focusing on whole, unprocessed ingredients and customizing your order, you can easily enjoy keto-friendly side dishes at Jersey Mike's that complement your low-carb meal. Always double-check with the staff about ingredients and preparation methods to ensure they align with your keto goals.
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Frequently asked questions
Yes, you can order subs at Jersey Mike's on keto by opting for a "sub in a tub," which skips the bread and serves the fillings in a bowl.
Jersey Mike's offers several keto-friendly meats like turkey, ham, roast beef, and provolone cheese, which are low in carbs and high in protein.
Yes, you can use oil and vinegar, mustard, or red wine vinegar as keto-friendly condiments, but avoid sugary sauces like sweet peppers or the "Mike's Way" dressing.
Absolutely! Customize by skipping bread, choosing low-carb meats and cheeses, adding extra veggies like lettuce, spinach, or avocado, and avoiding high-carb toppings like onions or sweet peppers.
