Publix Sub in a Tub: Keto Turkey & Veggie Power Bowl 🥗🥓🧀
If you’re craving the iconic Publix sub but want to stay on track with a keto-friendly lifestyle, the Sub in a Tub is your perfect solution. Instead of bread, this power bowl packs in protein, cheese, and fresh vegetables for a low-carb, satisfying meal that feels indulgent yet totally guilt-free. Whether you’re meal-prepping for the week or looking for a quick lunch, this keto salad is a go-to favorite.
Why “Sub in a Tub” Is Perfect for Keto
- ✅ Low-carb alternative to traditional sandwiches.
- ✅ High in protein from lean turkey breast.
- ✅ Rich in fiber from leafy greens and veggies.
- ✅ Customizable with your favorite cheese and toppings.
- ✅ Quick and portable—perfect for busy lifestyles.
Ingredients for Publix Sub in a Tub 🛒
Protein
- Shredded or chopped turkey breast (deli-style or cooked fresh)
Veggies (All Keto-Friendly)
- Chopped romaine lettuce and/or baby spinach
- Diced tomatoes
- Sliced cucumbers
- Sliced banana peppers
- Sliced black olives
- Sliced white or red onions
Cheese
- Shredded or chopped mozzarella or provolone
Optional Toppings
- Salt & pepper to taste
- Italian seasoning or oregano
- A splash of olive oil and vinegar or keto-friendly dressing (ranch, Caesar, or vinaigrette)
Step-by-Step Instructions 👩🍳
Step 1: Prepare the Base
Start with a generous handful of romaine and spinach in a large bowl or meal-prep container.
Step 2: Add the Veggies
Layer cucumbers, tomatoes, banana peppers, onions, and olives over the greens for crunch and flavor.
Step 3: Add the Protein
Top the vegetables with shredded or chopped turkey breast.
Step 4: Cheese It
Sprinkle mozzarella or provolone on top for a creamy, cheesy bite.
Step 5: Season & Dress
Season with salt, pepper, and Italian herbs. Finish with olive oil and vinegar or your keto-friendly dressing of choice.
Step 6: Mix & Enjoy
Toss gently before eating, or keep layered if prepping ahead. Enjoy as a low-carb meal packed with flavor and nutrition.
Chef Tips 👨🍳
Chef Gordon Ramsay: “Always slice your veggies thinly for better texture and balance in each bite. Freshness is key.”
Ree Drummond (The Pioneer Woman): “If you want extra crunch, sprinkle sunflower seeds or pumpkin seeds over the top—it adds texture and healthy fats.”
Bobby Flay: “I like adding pickled jalapeños or banana peppers for a little kick. Spice makes the flavors pop.”
Nutrition & Health Benefits 🥦
This keto-friendly Publix Sub in a Tub is a powerhouse of protein, fiber, and healthy fats, while staying low in carbs. Here’s an approximate breakdown (per serving):
| Nutrient | Per Bowl | Benefits |
|---|---|---|
| Calories | 280 kcal | Light yet filling meal |
| Protein | 30 g | Supports muscle health and satiety |
| Carbohydrates | 8 g | Low-carb, keto-friendly |
| Fiber | 4 g | Aids digestion and fullness |
| Total Fat | 15 g | Healthy fats from cheese and dressing |
| Sodium | 850 mg | Replenishes electrolytes, but monitor intake |
Health & Safety Tips ⚠️
- Choose nitrate-free turkey breast for a cleaner option.
- Use fresh, crisp vegetables to maximize nutrients.
- Opt for olive oil and vinegar to keep it light and keto-friendly.
- Keep dressing separate if meal-prepping to prevent sogginess.
- Adjust sodium levels by choosing low-salt olives and cheese.
Serving Ideas & Variations 🍽️
- Italian Style: Swap turkey for salami and provolone, with oregano and red wine vinegar.
- Buffalo Style: Use shredded chicken with buffalo sauce and ranch dressing.
- Greek Inspired: Add feta cheese, Kalamata olives, and tzatziki dressing.
- Veggie Power: Skip the meat and load up on roasted peppers, zucchini, and extra spinach.
FAQs About Publix Sub in a Tub ❓
1. Can I make this ahead for meal prep?
Yes, keep the dressing separate until ready to eat to avoid sogginess.
2. What’s the best dressing for keto?
Olive oil and vinegar, ranch, Caesar, or sugar-free vinaigrettes all work well.
3. Can I use chicken instead of turkey?
Absolutely—grilled chicken breast makes a perfect substitute.
4. How do I store leftovers?
Store in airtight containers in the fridge for up to 3 days. Add dressing just before serving.
5. Can I add bacon?
Yes—crispy bacon adds crunch and flavor, and it’s keto-friendly.
6. Can I make this vegetarian?
Yes—skip the turkey and load up on extra cheese and veggies.
7. Is this gluten-free?
Yes—just make sure your dressing is gluten-free.
8. What cheese works best?
Provolone and mozzarella are traditional, but cheddar or feta work great too.
9. Can I make it spicier?
Add jalapeños, hot banana peppers, or a drizzle of hot sauce.
10. Is this a good weight-loss meal?
Yes—it’s low in carbs, high in protein, and nutrient-dense, making it filling while supporting weight goals.
More Keto-Friendly Recipes 🥓🥗
Explore our keto salad recipes, low-carb dinners, and keto lunch ideas for more inspiration.
Final Thoughts
This Publix Sub in a Tub Keto Salad is the perfect way to enjoy the flavors of a deli-style sub without the carbs. Fresh, filling, and totally customizable, it’s a great option for quick lunches, meal prep, or even dinner when you want something light yet satisfying. With endless variations, this recipe proves that keto meals can be both healthy and crave-worthy. 🥗✨
