Keto Sub in a Tub: 5 Best Plant-Based Versions to Try

If you’re following a keto diet but looking for a plant-based twist, you’re in for a treat! The Keto Sub in a Tub has been a favorite low-carb meal for years, but more people are now switching to plant-based versions for a healthier, dairy-free, and cruelty-free option.

The biggest challenge? Many traditional keto subs rely on meat and cheese, making it tricky to keep the meal both low-carb and high-protein without animal products. But don’t worry—we’ve got you covered! By using flavorful plant-based ingredients like tempeh, tofu, avocado, and dairy-free cheese, you can enjoy a delicious, protein-packed keto sub without the carbs or the compromise.

In this article, we’ll share 5 of the best plant-based Keto Sub in a Tub recipes, featuring everything from smoky tempeh and creamy avocado wraps to cheesy, dairy-free Italian-style subs. Whether you’re meal-prepping or craving a quick, satisfying bite, these recipes will change the way you enjoy keto sandwiches—without the bread! Let’s dive in.

What Is a Keto Sub in a Tub?

A Keto Sub in a Tub is a low-carb alternative to traditional submarine sandwiches, where all the ingredients are served in a bowl instead of between bread. This concept became popular in sandwich chains like Jersey Mike’s, Subway, and Jimmy John’s, which offer “sub in a tub” options for customers following keto and low-carb diets. By eliminating the bread, these sandwiches remain high in protein and healthy fats while keeping carbohydrate intake minimal.

1. Why It’s a Great Low-Carb and Keto-Friendly Meal

The main goal of a keto diet is to minimize carbs while maximizing healthy fats and protein. A Keto Sub in a Tub is an excellent choice because it allows you to enjoy the flavors and textures of a sandwich without the high-carb content of bread. Instead of loading up on processed grains, a tub-style sub focuses on fresh vegetables, protein-rich fillings, and flavorful dressings.

This meal is also highly customizable, making it perfect for different dietary preferences. Whether you’re looking for a high-protein meal, a dairy-free option, or a quick lunch that won’t spike your blood sugar, a Keto Sub in a Tub fits the bill.

2. Common Ingredients in a Traditional Keto Sub in a Tub

A standard Keto Sub in a Tub usually includes:

• Lettuce or spinach base – Provides volume and nutrients without adding carbs.
• Deli meats – Turkey, roast beef, and salami are common choices.
• Cheese – Provolone, cheddar, and Swiss add flavor and fat.
• Healthy fats – Avocado, olive oil, and mayonnaise help increase satiety.
• Low-carb vegetables – Cucumbers, bell peppers, onions, and pickles for crunch and taste.
• Keto-friendly condiments – Mustard, oil and vinegar, and sugar-free dressings enhance flavor.

While this combination works well for keto eaters, it’s not suitable for those following a plant-based diet due to the reliance on animal-based proteins and dairy.

3. How to Make It Plant-Based Without Losing Flavor

Transforming a Keto Sub in a Tub into a plant-based meal is simple with a few ingredient swaps. Instead of deli meats and cheese, focus on plant-based proteins, dairy-free fats, and bold seasonings to create a satisfying and flavorful dish.

Key substitutions for a plant-based keto sub:

• Protein alternatives – Use tempeh, tofu, seitan, or marinated mushrooms instead of processed deli meats.
• Healthy fats – Incorporate avocado, nuts, seeds, and coconut aminos for richness and flavor.
• Dairy-free cheese – Opt for nutritional yeast, cashew-based cheese, or almond-based cheese to add a cheesy taste without dairy.
• Flavor boosters – Enhance the taste with Dijon mustard, lemon juice, garlic, smoked paprika, and fresh herbs.

By making these adjustments, you can enjoy a Keto Sub in a Tub that is low-carb, high-protein, and 100% plant-based, offering all the benefits of a keto-friendly meal without relying on animal products.

Key Ingredients for a Plant-Based Keto Sub in a Tub

Creating a Keto Sub in a Tub that is both low-carb and plant-based requires choosing the right ingredients. Since traditional subs rely on bread, meats, and dairy, it’s important to find satisfying alternatives that provide the same rich textures and bold flavors while keeping the meal keto-friendly. Below are the essential ingredients that make a plant-based Keto Sub in a Tub delicious, filling, and perfectly aligned with a low-carb lifestyle.

1. Best Bread Alternatives

Since bread is not keto-friendly, replacing it with low-carb, plant-based alternatives is key to maintaining the integrity of the dish while keeping carbs in check. The following options provide the perfect base for a Keto Sub in a Tub:

• Lettuce wraps – Crisp and refreshing, romaine, butter, or iceberg lettuce leaves hold ingredients together while adding hydration and crunch.
• Zucchini slices – Thinly sliced raw or grilled zucchini creates a sturdy, nutrient-dense base for stacking ingredients. Check out our fried squash recipe for more veggie inspiration!
• Cabbage leaves – Steamed or raw cabbage leaves work well as a durable wrap with a slight natural sweetness, enhancing the overall flavor. Try our Jamaican cabbage recipe for a flavorful twist.

These alternatives help maintain the low-carb, high-fiber nature of a Keto Sub in a Tub while adding texture and freshness.

2. Plant-Based Proteins

Replacing deli meats with plant-based proteins is crucial for making a Keto Sub in a Tub both satisfying and nutritionally balanced. The best options include:

• Tofu – When marinated and grilled, extra-firm tofu provides a chewy, high-protein substitute for meats like turkey or chicken.
• Tempeh – Made from fermented soybeans, tempeh offers a rich, nutty flavor and a firm texture that mimics deli-style meats.
• Seitan – A high-protein wheat-based alternative, seitan delivers a dense, chewy texture similar to beef.
• Mushrooms – Portobello and shiitake mushrooms add umami depth and a meaty bite when roasted or sautéed. Explore more with our vegan smoker recipes.

These plant-based protein sources ensure that a Keto Sub in a Tub is both nutrient-dense and satisfying without relying on animal products.

3. Healthy Fats

A Keto Sub in a Tub needs healthy fats to keep it filling and aligned with keto guidelines. The best plant-based, low-carb fats include:

• Avocado – Naturally creamy and packed with heart-healthy monounsaturated fats, avocado enhances texture and adds richness.
• Coconut aminos – A low-carb soy sauce alternative that provides a slightly sweet, savory depth of flavor without added sugar.
• Vegan mayo – Made from avocado oil, olive oil, or cashews, vegan mayo offers a creamy consistency perfect for dressing the sub. Try our vegan bang bang sauce for a spicy variation!
• Nuts & seeds – Chopped walnuts, almonds, hemp seeds, and flaxseeds provide crunch, protein, and essential omega-3 fatty acids.

These ingredients ensure that a Keto Sub in a Tub remains rich in fats, essential for ketosis and sustained energy levels.

4. Flavor Enhancers

To make a Keto Sub in a Tub taste just as good as a traditional sub, bold flavor enhancers are essential. These ingredients bring depth and variety to the dish:

• Nutritional yeast – A cheesy, umami-packed seasoning that replaces dairy-based cheese while adding protein and B vitamins.
• Dijon mustard – A tangy, sugar-free condiment that adds sharpness and pairs well with plant-based proteins.
• Spices – Smoked paprika, garlic powder, black pepper, chili flakes, and Italian seasoning help recreate the familiar flavors of classic deli sandwiches.
• Dairy-free cheese – Made from almonds, cashews, or coconut, plant-based cheese alternatives add a creamy and melty element without compromising keto principles.

By combining these flavor-packed ingredients, a Keto Sub in a Tub can deliver a bold, satisfying experience without the need for processed meats, dairy, or carb-heavy condiments.

5 Best Plant-Based Keto Sub in a Tub Recipes

A Keto Sub in a Tub can be just as flavorful and satisfying as a traditional sub—without the bread or animal-based ingredients. These five plant-based keto sub recipes focus on high-protein, low-carb ingredients while delivering bold flavors and textures. Each recipe is designed to keep you in ketosis while providing a delicious, filling meal.

Recipe 1: Classic Vegan Deli-Style Keto Sub

This classic sub features thinly sliced tofu “turkey”, creamy avocado, and a tangy mustard dressing for a simple yet satisfying meal.

Ingredients:

• 1/2 block extra-firm tofu, sliced thin
• 1 tbsp coconut aminos
• 1/2 avocado, mashed
• 1 tsp Dijon mustard
• 1 tbsp olive oil
• 1/2 cup shredded lettuce
• 1/4 cup sliced cucumbers
• 1/4 cup sliced red onions
• 1 tsp smoked paprika
• 1 tbsp nutritional yeast (optional, for extra flavor)

Instructions:

1. Press tofu to remove excess moisture, then slice thin.
2. Heat a pan with olive oil and pan-fry tofu for 3–5 minutes per side. Add coconut aminos and smoked paprika while cooking.
3. In a bowl, mash avocado with mustard.
4. Arrange lettuce, cucumbers, and onions in a bowl.
5. Top with tofu slices and the mashed avocado-mustard mix.
6. Sprinkle with nutritional yeast for extra umami flavor.

Nutritional Information (per serving):

• Calories: 280
• Carbs: 6g
• Protein: 14g
• Fats: 22g

Recipe 2: High-Protein Tempeh Keto Sub

Tempeh is marinated in coconut aminos and spices to create a savory, protein-packed alternative to traditional deli meats.

Ingredients:

• 1/2 block tempeh, sliced
• 2 tbsp coconut aminos
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp black pepper
• 1/2 cup shredded cabbage
• 1/4 cup sliced bell peppers
• 1/4 cup cherry tomatoes, halved

Instructions:

1. In a bowl, mix coconut aminos, olive oil, garlic powder, onion powder, and black pepper.
2. Marinate tempeh slices for 10 minutes.
3. Heat a pan and grill tempeh for 4–5 minutes per side until golden brown.
4. Layer shredded cabbage, bell peppers, and tomatoes in a bowl.
5. Add the grilled tempeh and enjoy.

Nutritional Information (per serving):

• Calories: 310
• Carbs: 8g
• Protein: 18g
• Fats: 24g

Recipe 3: Mushroom & Walnut Italian Keto Sub

A meaty, umami-rich sub alternative made with roasted mushrooms and walnuts, seasoned with Italian herbs.

Ingredients:

• 1 cup sliced portobello mushrooms
• 1/4 cup chopped walnuts
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• 1 tsp smoked paprika
• 1 tbsp nutritional yeast
• 1/2 cup shredded romaine lettuce
• 1/4 cup cherry tomatoes, halved

Instructions:

1. Preheat oven to 375°F (190°C).
2. Toss mushrooms and walnuts with olive oil, Italian seasoning, and smoked paprika.
3. Roast for 10–12 minutes until mushrooms are tender.
4. Arrange shredded romaine and cherry tomatoes in a bowl.
5. Top with roasted mushrooms and walnuts.
6. Sprinkle with nutritional yeast for extra depth of flavor.

Nutritional Information (per serving):

• Calories: 290
• Carbs: 7g
• Protein: 12g
• Fats: 22g

Recipe 4: Spicy Avocado & Cabbage Wrap Sub

A bold and flavorful sub for spice lovers, packed with healthy fats from avocado and a touch of heat from chili flakes.

Ingredients:

• 1/2 avocado, mashed
• 1 tbsp olive oil
• 1/2 tsp red chili flakes
• 1/2 tsp garlic powder
• 1/2 cup shredded purple cabbage
• 1/4 cup sliced jalapeños
• 1/4 cup cherry tomatoes, diced
• 1 tbsp coconut aminos

Instructions:

1. Mash avocado with olive oil, chili flakes, and garlic powder.
2. In a bowl, mix cabbage, jalapeños, and cherry tomatoes.
3. Drizzle coconut aminos over the veggies.
4. Top with the spicy avocado mix and enjoy.

Nutritional Information (per serving):

• Calories: 270
• Carbs: 5g
• Protein: 6g
• Fats: 24g

Recipe 5: Ultimate Dairy-Free “Cheesy” Keto Sub

A rich, cheesy sub made with nutritional yeast and dairy-free cheese for a satisfying, creamy texture.

Ingredients:

• 1/2 block firm tofu, crumbled
• 1 tbsp nutritional yeast
• 1 tbsp olive oil
• 1/4 tsp turmeric powder
• 1/2 cup shredded lettuce
• 1/4 cup sliced cucumbers
• 1/4 cup sliced olives
• 1 tbsp dairy-free cheese (almond or cashew-based)

Instructions:

1. Heat olive oil in a pan and lightly sauté tofu for 3–4 minutes.
2. Add nutritional yeast and turmeric powder, stirring to combine.
3. In a bowl, mix lettuce, cucumbers, and olives.
4. Top with the cheesy tofu mixture.
5. Sprinkle with dairy-free cheese and serve.

Nutritional Information (per serving):

• Calories: 300
• Carbs: 6g
• Protein: 14g
• Fats: 22g

These 5 plant-based Keto Sub in a Tub recipes offer a variety of flavors, textures, and nutrients while keeping carbs low and healthy fats high. Whether you’re craving something classic, spicy, or cheesy, these recipes provide delicious, keto-friendly plant-based options. For more vegan meal ideas, check out our vegan baked mac and cheese.

Tips for Making the Best Plant-Based Keto Sub in a Tub

A Keto Sub in a Tub is a great way to enjoy a low-carb, plant-based meal without sacrificing flavor or texture. To make the perfect bread-free sub, you need to focus on freshness, crispiness, and the right condiments. Here are some expert tips to ensure your sub stays delicious and satisfying.

1. How to Keep It Crispy & Fresh Without Soggy Ingredients

One of the biggest challenges when making a Keto Sub in a Tub is preventing sogginess. Since this dish replaces bread with fresh vegetables, it’s important to manage moisture levels.

• Use Dry, Crisp Greens: Choose romaine lettuce, iceberg lettuce, or cabbage leaves instead of softer greens like spinach, which tend to wilt.
• Pat Ingredients Dry: After washing your vegetables, pat them dry with a paper towel to remove excess moisture. A salad spinner can make this step even easier!
• Add Wet Ingredients Last: Condiments like mustard, vegan mayo, and coconut aminos should be added just before serving to prevent sogginess.
• Use a Barrier Layer: Place a layer of sliced avocado, dairy-free cheese, or a thick protein (like grilled tempeh or tofu) between the veggies and condiments to keep the base crisp.

2. Best Low-Carb Plant-Based Condiments

The right condiments can enhance the flavor of your Keto Sub in a Tub without adding unnecessary carbs. Here are some keto-friendly plant-based options:

• Dijon Mustard – Low in carbs and adds a tangy kick.
• Coconut Aminos – A great low-carb alternative to soy sauce with a touch of natural sweetness.
• Vegan Mayo – Made from avocado oil or coconut oil for a creamy texture without dairy. Try our vegan Hidden Valley ranch dip for a creamy twist!
• Nutritional Yeast – Provides a cheesy, umami flavor without carbs.
• Hot Sauce – Most varieties are naturally keto-friendly and add a spicy kick.
• Guacamole or Mashed Avocado – Adds healthy fats and keeps the sub creamy.
• Dairy-Free Pesto – A mix of basil, olive oil, and nuts for an herby boost.

3. Time-Saving Meal Prep Ideas

If you want to enjoy a Keto Sub in a Tub regularly, meal prepping can save time while keeping your ingredients fresh and ready to go.

• Pre-Slice and Store Vegetables: Keep ingredients like lettuce, cucumbers, bell peppers, and onions pre-sliced in airtight containers. Store them separately to maintain freshness.
• Marinate Proteins in Advance: Tofu, tempeh, and mushrooms taste even better when marinated overnight in coconut aminos, olive oil, and spices.
• Use Portion-Control Containers: Store each ingredient in separate meal prep containers and assemble your sub just before eating to keep it fresh. Check out these meal prep containers on Amazon for convenience!
• Prepare Keto-Friendly Sauces in Batches: Make vegan mayo, mustard blends, or dairy-free pesto ahead of time and store them in the fridge for easy use.
• Choose the Right Storage: Use glass containers or silicone bags to prevent moisture buildup and keep vegetables crisp.

By following these tips, you can create a delicious, fresh, and satisfying Keto Sub in a Tub every time. Proper ingredient selection, smart storage, and flavorful condiments will ensure your plant-based keto meal is always at its best.

Common Mistakes to Avoid

Making a Keto Sub in a Tub can be a game-changer for those following a low-carb, plant-based diet, but there are some common mistakes that can affect its nutritional balance and effectiveness. Here’s what to watch out for to ensure your plant-based keto sub is as healthy and satisfying as possible.

1. Using High-Carb Plant-Based Ingredients by Mistake

A Keto Sub in a Tub should be low in carbs, but some plant-based ingredients can accidentally increase the carb count if you’re not careful.

• Avoid starchy vegetables: Ingredients like sweet potatoes, corn, carrots, and beets may seem healthy but are too high in carbs for a keto-friendly sub. Instead, try our frozen green bean recipes for low-carb veggie options.
• Watch out for processed vegan meats: Some plant-based deli slices and burgers contain added fillers like wheat flour or starch, which can spike carb intake. Instead, choose tofu, tempeh, seitan, or mushrooms as protein sources.
• Be cautious with condiments: Many store-bought condiments, including ketchup, barbecue sauce, and even some vegan mayos, contain added sugars. Opt for Dijon mustard, coconut aminos, or homemade keto-friendly sauces like our quick tomato gravy.

2. Overloading on Unhealthy Fats Instead of Whole-Food Sources

Healthy fats are essential for a Keto Sub in a Tub, but it’s important to choose the right sources. Some plant-based keto meals rely too much on processed oils and artificial ingredients instead of whole-food fats.

• Limit processed vegetable oils: Avoid soybean oil, canola oil, and highly refined palm oil, which can be inflammatory. Instead, choose olive oil, avocado oil, and coconut oil.
• Choose whole-food fat sources: Instead of relying on vegan butter or margarine, incorporate avocados, nuts, seeds, and tahini for better nutrition and flavor.
• Moderate dairy-free cheese: While many vegan cheese alternatives are low in carbs, some contain high amounts of processed oils and starches. Opt for nutritional yeast or homemade cashew-based cheese for a cleaner option.

3. Not Using Enough Protein for a Balanced Meal

A Keto Sub in a Tub should be high in protein to keep you full and support muscle maintenance, but some plant-based versions lack sufficient protein.

• Prioritize high-protein ingredients: Instead of just using vegetables, include tofu, tempeh, seitan, or hemp seeds to boost protein intake. Our protein pudding recipe offers more high-protein ideas!
• Balance the macronutrients: A well-balanced plant-based keto sub should have a good ratio of fats, proteins, and fiber to maintain energy levels and satiety.
• Avoid relying only on nuts and seeds: While almonds, chia seeds, and walnuts are great for adding protein and fats, they should complement a complete protein source like seitan or tofu, not replace it.

By avoiding these common mistakes, you can create a Keto Sub in a Tub that is nutritionally balanced, delicious, and truly keto-friendly while staying fully plant-based.

FAQs

When making a Keto Sub in a Tub, you may have questions about ingredient choices, protein sources, and meal prep strategies. Here are answers to some of the most common concerns.

1. Can I Make a Soy-Free Plant-Based Keto Sub?

Yes, you can absolutely make a soy-free Keto Sub in a Tub by choosing alternative plant-based protein sources. Many vegan keto recipes rely on tofu or tempeh, but there are great substitutes available.

• Seitan – Made from wheat gluten, seitan is a high-protein, soy-free option with a meaty texture. Be mindful if you are gluten-sensitive.
• Hemp Seeds – Packed with protein and omega-3s, hemp seeds add a nutrient-dense boost to your sub.
• Pumpkin or Sunflower Seed Pâté – Blending pumpkin or sunflower seeds with spices and a little olive oil creates a flavorful, spreadable protein alternative.
• Mushrooms – Grilled or roasted portobello and shiitake mushrooms provide a hearty texture and umami flavor.
• Lupini Beans – These low-carb, high-protein beans are perfect for adding extra protein without soy or gluten. Explore more with our top 10 butter bean recipes.

2. What’s the Best Low-Carb Vegan Protein for This Recipe?

A Keto Sub in a Tub needs a good source of plant-based protein that is also low in carbs. Some of the best options include:

• Tempeh – Although made from soy, fermented tempeh is higher in protein and lower in carbs than regular tofu. It also has a firm texture, making it great for slicing.
• Seitan – One of the highest-protein plant-based options, seitan is nearly zero carbs, making it ideal for a keto sub.
• Hemp Seeds – A versatile, nutrient-rich option that contains all essential amino acids.
• Almond or Sunflower Seed Pâté – A great spreadable protein alternative with healthy fats.
• Vegan Protein Crumbles – Some store-bought brands offer low-carb, high-protein crumbles made from pea or fava bean protein, which can be used as a meat substitute.

3. How Do I Meal Prep Keto Subs Without Them Getting Soggy?

Meal prepping a Keto Sub in a Tub can save time, but keeping it fresh is key. Here are some strategies to prevent sogginess:

• Store ingredients separately – Keep lettuce, proteins, and condiments in separate containers and assemble the sub just before eating.
• Use sturdy greens – Instead of soft greens like spinach, choose romaine, iceberg lettuce, or cabbage leaves, which hold up better over time.
• Wrap in parchment paper – If assembling in advance, wrap the sub in parchment paper instead of plastic wrap to help absorb excess moisture.
• Layer ingredients strategically – Place dry ingredients like avocado slices or plant-based cheese as a barrier between wet ingredients and greens.
• Pack condiments separately – Keep vegan mayo, mustard, and dressings in small containers and add them just before eating. Try our top 7 plant-based sauces for inspiration!

By following these tips, you can enjoy a fresh, flavorful Keto Sub in a Tub anytime without worrying about sogginess or loss of texture.

Conclusion

In conclusion, a Keto Sub in a Tub is not only a low-carb, plant-based alternative to traditional sandwiches, but it also offers the flexibility to customize according to your taste and dietary preferences. By replacing bread with fresh, crisp vegetables, and focusing on nutrient-dense, plant-based proteins, you can enjoy a satisfying meal that keeps you in line with your keto goals. Whether you’re following a vegan diet, managing your carb intake, or simply looking for a healthier option, this dish provides a convenient and delicious way to indulge without the carbs.

With the 5 best plant-based keto sub recipes we’ve shared, there’s something for everyone. From classic deli-style options to bold flavors like mushroom-walnut Italian subs, you can easily create a tasty, satisfying meal. Not only are these recipes packed with healthy fats, high-quality plant proteins, and flavorful spices, but they are also quick to prepare, making them perfect for busy weeknights or meal prep sessions.

Now that you have all the knowledge you need, it’s time to try making your own Keto Sub in a Tub! Choose a recipe that sparks your interest, gather your ingredients, and create a keto-friendly, plant-based delight that you can enjoy any time. Don’t forget to explore more delicious ideas on Toss Recipes and leave a comment to share your experience – we’d love to hear how your Keto Sub in a Tub turned out!