Jimmy John's Keto: Best Low-Carb Sandwich Options

Jimmy John's is a sandwich and sub shop known for its fast deliveries. Although they specialize in fresh-baked bread, you can easily eat keto at Jimmy John's by ordering an Unwich, which is a lettuce wrap instead of bread. There are about 25 different Unwich options, including the Italian Night Club, J.J. Gargantuan, and Slim #1 Ham and Cheese. You can also build your own.

Jimmy John's Unwiches

Jimmy Johns Unwiches

Jimmy John's is a sandwich and sub shop known for its fast deliveries. Although they specialize in fresh-baked bread, you can easily eat keto at Jimmy John's by ordering an Unwich. This is a lettuce wrap instead of bread. There are about 25 different Unwiches you can order, and they are all listed on the in-store menus.

How to Order Keto at Jimmy Johns

• Ask for your sandwich as an "Unwich".
• Add high-fat extras like provolone cheese, meats, and mayo.
• Avoid the potato chips, cookies, and bread.
• Order a side of jumbo pickles instead.

Jimmy Johns Keto Slims Unwiches

These are smaller, usually cheese and/or meat, and are the cheapest. Ask for mayo.

• Slim #1 Ham and Cheese Unwich: Smoked ham and provolone wrapped tightly in lettuce (4g net carbs).
• Slim #2 Roast Beef Unwich: Roast beef wrapped tightly in lettuce (0-1g net carbs).
• Slim #3 Tuna Salad Unwich: Tuna salad wrapped tightly in lettuce (4g net carbs).
• Slim #4 Turkey Unwich: Turkey wrapped tightly in lettuce (2g net carbs).
• Slim #5 Italian Unwich: Provolone and capicola/genoa salami wrapped tightly in lettuce (3g net carbs).
• Slim #6 Cheese Unwich: Provolone wrapped tightly in lettuce (2g net carbs).

Jimmy Johns Keto Originals Unwiches

These are a little larger, with some added vegetables, cheese, or meat.

• Original #1 Pepe Unwich: Applewood smoked ham, provolone, tomato, and mayo (5g net carbs).
• Original #2 Big John Unwich: Medium-rare choice roast beef, tomato, and mayo (2g net carbs).
• Original #3 Totally Tuna Unwich: Tuna salad, cucumber, and tomato (6g net carbs).
• Original #4 Turkey Tom Unwich: Turkey breast, tomato, and mayo (3g net carbs).
• Original #5 Vito Unwich: Genoa salami, capicola, provolone, tomato, onions, and vinaigrette (7g net carbs).
• Original #6 Veggie Unwich: Layers of provolone cheese separated by avocado spread, cucumber, tomato, and mayo (4g net carbs).

Jimmy Johns Keto Favorites Unwiches

• Favorite #7 Spicy East Coast Italian: Double genoa salami, double capicola, and double cheese with hot peppers, oil, vinegar, onion, lettuce, tomato, oregano-basil, and easy mayo (9g net carbs).
• Favorite #8 Billy Club Unwich: Ham, roast beef, provolone, dijon mustard, tomato, and mayo wrapped tightly in lettuce (5g net carbs).
• Favorite #9 Italian Night Club Unwich: Salami, ham, capicola, provolone, lettuce, tomato, onions, mayo, and vinaigrette wrapped tightly in lettuce (9g net carbs).
• Favorite #10 Hunters Club Unwich: Double roast beef, provolone, tomato, and mayo wrapped tightly in lettuce (3g net carbs).
• Favorite #11 Country Club Unwich: Turkey breast, ham, provolone, tomato, and mayo wrapped tightly in lettuce (6g net carbs).
• Favorite #12 Beach Club Unwich: Double turkey breast, avocado spread, cucumber, provolone, tomato, and mayo wrapped tightly in lettuce (6g net carbs).
• Favorite #13 Jimmy Cubano Unwich: Bacon, smoked ham, cheese, sliced pickle, dijon mustard, and mayo wrapped tightly in lettuce (4g net carbs).
• Favorite #14 Bootlegger Club Unwich: Roast beef, turkey breast, tomato, and mayo wrapped tightly in lettuce (3g net carbs).
• Favorite #15 Club Tuna Unwich: Double tuna salad, provolone, cucumber, and tomato wrapped tightly in lettuce (7g net carbs).
• Favorite #16 Club Lulu Unwich: Turkey breast, bacon, tomato, and mayo wrapped tightly in lettuce (3g net carbs).
• Favorite #17 Ultimate Porker Unwich: Ham, bacon, tomato, and mayo wrapped tightly in lettuce (4g net carbs).
• JJ Gargantuan Sandwich Unwich: Genoa salami, ham, capicola, roast beef, turkey, provolone, tomato, onions, mayo, oil and vinegar, and oregano-basil wrapped tightly in lettuce (10g net carbs).

Best keto-friendly meats

When following a keto diet, it's important to remember that the best keto foods are those with few carbs and moderate protein, but high in fat. So, when it comes to choosing keto-friendly meats, go for those that are unprocessed and organic or grass-fed, as these minimize steroid hormone and bacteria intake.

Beef

Beef is a great source of protein and is very versatile, with a variety of cuts to choose from. Grass-fed beef is a little leaner and has a cleaner taste than grain-fed beef. It's also slightly higher in anti-inflammatory omega-3 fats.

Pork

Pasture-raised pork is richer in omega-3 fats than conventionally farmed pork. It's also a good source of B vitamins, which can be hard to come by on a keto diet as they are usually found in fortified grain foods.

Chicken

Pasture-raised chicken has a better taste and texture than factory-farmed chicken, and it's a good source of potassium and choline. However, chicken is naturally higher in omega-6 fats, so it's best not to make it your only meat source.

Bison

Bison is a good alternative to beef, with a similar taste but much leaner. It's also a good source of iron and vitamin B-12, as well as niacin and zinc, which are necessary for energy metabolism.

Fish

Salmon is a great source of protein and omega-3 fatty acids, which have anti-inflammatory properties and may be helpful for brain and heart health. Canned salmon is also a good way to boost your calcium intake. Other keto-friendly fish include tuna, sardines, and shellfish like shrimp, crab, and lobster.

Condiments to choose and avoid

When it comes to condiments, the key is to choose those that are low in carbs and ideally, sugar-free. Here are some condiments to choose and avoid while on a keto diet:

Condiments to Choose:

• Mustard: A naturally low-carb option, mustard is a versatile condiment that pairs well with many keto dishes. Look for varieties without added sugars, such as yellow mustard, Dijon mustard, and spicy brown mustard.
• Mayonnaise: Mayonnaise is a keto-friendly condiment that is high in fat and low in carbs. It can be used as a spread, dip, or salad dressing. Primal Kitchen's avocado oil mayo is a popular choice.
• Hot Sauce: Hot sauces are generally keto-friendly as they are often made with vinegar, peppers, and salt. Popular options include Tabasco, Frank's RedHot, and Hoy Fong Sambal Oelek Chili Paste.
• Ranch Dressing: Ranch dressing can be enjoyed on keto, but choose sugar-free and dairy-free options like Yo Mama's American Ranch.
• Avocado Oil: Avocado oil is a healthy alternative to traditional oils and can be used for cooking or as a base for salad dressings and mayonnaise.
• Unsweetened Ketchup: While traditional ketchup is high in sugar, unsweetened or no-sugar-added options are available. Look for brands like Primal Kitchen and Heinz, which offer keto-friendly ketchup.
• Coconut Aminos: Coconut aminos is a gluten-free alternative to soy sauce, perfect for those with gluten intolerances. It adds a savoury umami flavour to dishes.
• Unsweetened BBQ Sauce: Unsweetened BBQ sauces allow you to add flavour to your meats without the extra carbs. Try Primal Kitchen or Sweet Baby Ray's No Sugar Added BBQ Sauce.
• Italian Vinaigrette: Italian vinaigrette can be a great way to add flavour to your salads or marinades while staying keto-friendly. Primal Kitchen offers an Italian vinaigrette with minimal carbs.
• Sugar-Free Steak Sauce: Steak sauce can be enjoyed on keto, but choose options with minimal sugar and carbs. Primal Kitchen and Organic Steak Sauce are good choices.

Condiments to Avoid:

• Bread, Chips, and Cookies: These are high in carbs and not suitable for a keto diet.
• Premade Sauces: Many premade sauces, such as ketchup and BBQ sauce, are often loaded with sugar and carbs.
• Full Sugar Ketchup: Traditional ketchup is high in sugar and should be avoided.
• Regular Maple Syrup: Maple syrup is high in carbs and not suitable for keto.
• Tomato Paste: Tomato paste can be high in carbs and is best avoided.
• Soy Sauce: Soy sauce is quite high in carbs, so it's best to avoid it.
• Jam: Jam is typically high in sugar and carbs and should be avoided.

Drinks to have with your keto sandwich

If you're looking for a keto-friendly drink to pair with your Jimmy John's sandwich, there are plenty of options to choose from. Here are some ideas to get you started:

Tea and Coffee

Tea and coffee are excellent choices for keto dieters. Both beverages are naturally low in calories and carbs, and they can be enjoyed hot or iced. When it comes to tea, black tea, green tea, and herbal teas are all great options. Coffee lovers can stick to black coffee or add a keto-friendly sweetener like stevia.

Sparkling Water

Sparkling water is another refreshing option that's usually unsweetened and low in carbs. Look for brands like Perrier, Aura Bora, and Hint. You can also add flavour with zero-carb liquid or powdered water enhancers, such as Stur or True Lemon.

Diet Sodas

While regular soft drinks are loaded with sugar, there are keto-friendly alternatives. Zevia and Virgil's Zero Sugar are sweetened with stevia or other natural zero-calorie sweeteners instead of artificial sweeteners.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, unsweetened plant-based milk alternatives like almond milk and coconut milk are perfect for keto dieters.

Alcoholic Beverages

If you're looking for an adult beverage, there are keto-friendly options available. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light beer are also relatively low in carbs. When mixing drinks, stick to low-carb mixers like diet soda, seltzer, diet tonic water, or powdered flavour packets.

Jimmy John's keto extras

If you want to maximise your keto Jimmy John's sandwich with fun extras, these low-carb options are available:

• Bacon – 0g net carbs
• Capicola – 1g net carbs
• Ham – 2g net carbs
• Provolone cheese – 1g net carbs
• Roast beef – 0g net carbs
• Salami – 0g net carbs
• Salami & capicola – 0g net carbs
• Tuna salad – 3g net carbs
• Turkey breast – 0g net carbs
• Cucumber – 0.5g net carbs
• Jimmy peppers – 1g net carbs
• Lettuce – 1g net carbs
• Onion – 2g net carbs
• Sliced pickles – 0g net carbs
• Tomato – 1g net carbs
• Avocado spread – 1g net carbs
• Dijon mustard – 0g net carbs
• Jimmy mustard – 0g net carbs
• Mayo – 0g net carbs
• Oil & vinegar – 0g net carbs

Frequently asked questions