Jersey Mike’s Keto Menu: Home of the Submarine in a Tub

April 28, 2021

0 903 7 minutes read

You need to check out Jersey Mike’s keto-friendly menu items if you’re looking for a quick option on the go.

They offer a variety of offerings that can be a refreshing alternative to other fast food restaurants, especially when the only options are burgers without buns.

The ingredients are always fresh and the quality of the meat is second to none – this is a favorite fast food place of mine.

If you’re more of a fan of Jimmy John’s or McDonald’s, I’ve got guides for those places too!

Tips on ordering keto from Jersey Mike

All sandwiches offered by Jersey Mike can be ordered as “Sub in a Tub”. As the name suggests, this means that all of the submarine’s fillings are delivered in a container instead of on bread. The amount of lettuce is enough to safely consider it a salad.
You can Save 3g of carbohydrates (including 1g of fiber) in your meal by ordering without onions or tomatoes. I still tend to eat them because they complete the sub sandwich fantasy, but it’s an option.
To turn it up Try adding some extra toppings. You can’t go wrong with jalapenos or banana peppers.
Request your Toppings are cut into slices or chopped to make it easier to eat on the go.
If bunless sandwich options aren’t your thing, Soups and salads are also offered.
Are you in a hurry and need to bypass the lines? Order in advance using the mobile app for a quick collection.

Jersey Mike’s “Sub in a Tub” is conveniently packed in a container without bread.

Cold subs

By default, the cold submarines have the lowest carb count and contain onions, lettuce, tomatoes, vinegar, oil and spices – referred to as “Mike’s Way”.

Remember, the tomatoes and onions add an additional 3 g (1 g of fiber) carbohydrates to your meal. If you need to cut down on your carbohydrates count, these should be eliminated.

# 1 BLT, no mayo
(260 calories, 21 g fat, 6 g carbohydrates, 12 g protein)
# 1 BLT, with mayo
(500 calories, 46 g fat, 8 g carbohydrates, 12 g protein)
# 2 Jersey Shore favorite
(260 calories, 12.5 g fat, 11 g carbohydrates, 1 g fiber, 26 g protein) 10 g net carbohydrates
# 3 American Classic
(260 calories, 12.5 g fat, 10 g carbohydrates, 1 g fiber, 26 g protein) 9g net carbohydrates
# 4
(250 calories, 12 g fat, 12 g carbohydrates, 1 g fiber, 24 g protein) 11g net carbohydrates
# 5 super sub
(280 calories, 13 g fat, 12 g carbohydrates, 1 g fiber, 28 g protein) 11g net carbohydrates
# 6 Roast Beef & Provolone
(410 calories, 22 g fat, 8 g carbohydrates, 1 g fiber, 46 g protein) 7g net carbohydrates
# 7 Turkey Breast & Provolone
(240 calories, 10 g fat, 8 g carbohydrates, 1 g fiber, 30 g protein) 7g net carbohydrates
# 8 Club Sub
(570 calories, 43 g fat, 11 g carbohydrates, 1 g fiber, 34 g protein) 10 g net carbohydrates
# 9 Club Supreme
(650 calories, 47 g fat, 10 g carbohydrates, 1 g fiber, 47 g protein) 9g net carbohydrates
# 10 tuna salad
(500 calories, 40 g fat, 12 g carbohydrates, 1 g fiber, 23 g protein) 11g net carbohydrates
# 11 Stickball Special
(320 calories, 20 g fat, 10 g carbohydrates, 1 g fiber, 27 g protein) 9g net carbohydrates
# 12 Cancro Special
(460 calories, 26 g fat, 8 g carbohydrates, 1 g fiber, 49 g protein) 7g net carbohydrates
# 13 Original Italian
(380 calories, 21 g fat, 13 g carbohydrates, 1 g fiber, 34 g protein) 12g net carbohydrates
# 14 Veggie
(380 calories, 26 g fat, 10 g carbohydrates, 1 g fiber, 25 g protein) 9g net carbohydrates
Chicken salad
(530 calories, 47 g fat, 9 g carbohydrates, 3 g fiber, 16 g protein) 6 g net carbohydrates
California Club
(420 calories, 26 g fat, 12 g carbohydrates, 5 g fiber, 35 g protein) 7g net carbohydrates
California Dreamin ‘
(190 calories, 7 g fat, 9 g carbohydrates, 4 g fiber, 22 g protein) 5 g net carbohydrates
Chipotle Turkey
(530 calories, 42 g fat, 12 g carbohydrates, 1 g fiber, 27 g protein) 11g net carbohydrates

Hot subs

The hot subs tend to be a bit higher in carbohydrates, but there are still plenty of options. I will sometimes add extra lettuce to fill it like a salad.

# 15 meatballs and cheese
(520 calories, 40 g fat, 13 g carbohydrates, 3 g fiber, 27 g protein) 10 g net carbohydrates
# 16 Chicken Philly
(400 calories, 21 g fat, 16 g carbohydrates, 1 g fiber, 37 g protein) 15 g net carbohydrates
# 17 Steak Philly
(440 calories, 27 g fat, 14 g carbohydrates, 1 g fiber, 35 g protein) 13g net carbohydrates
# 18 Grilled chicken parmesan
(340 calories, 17 g fat, 6 g carbohydrates, 1 g fiber, 41 g protein) 5 g net carbohydrates
# 18 Chicken parmesan
(390 calories, 20 g fat, 17 g carbohydrates, 2 g fiber, 36 g protein) 15 g net carbohydrates
# 20 Reuben
(380 calories, 22 g fat, 17 g carbohydrates, 4 g fiber, 29 g protein) 13g net carbohydrates
Pastrami and Swiss
(350 calories, 19 g fat, 11 g carbohydrates, 34 g protein)
# 42 Chipotle Chicken
(680 calories, 51 g fat, 19 g carbohydrates, 3 g fiber, 36 g protein) 16g net carbohydrates
# 43 Chipotle Steak
(720 calories, 57 g fat, 17 g carbohydrates, 3 g fiber, 35 g protein) 14g net carbohydrates
# 55 Chicken Big Kahuna
(450 calories, 25 g fat, 17 g carbohydrates, 1 g fiber, 41 g protein) 16g net carbohydrates
# 56 Big Kahuna
(490 calories, 31 g fat, 15 g carbohydrates, 1 g fiber, 39 g protein) 14g net carbohydrates
# 44 Buffalo Chicken Cheesesteak
(640 calories, 47 g fat, 18 g carbohydrates, 39 g protein)
Buffalo Steak Cheesesteak
(680 calories, 53 g fat, 16 g carbohydrates, 37 g protein)
# 31 California cheesesteak
(660 calories, 52 g fat, 12 g carbohydrates, 35 g protein)
California Chicken Cheesesteak
(620 calories, 46 g fat, 14 g carbohydrates, 37 g protein)
Chicka-Phila-Roni
(450 calories, 27 g fat, 11 g carbohydrates, 26 g protein)
Steak Bacon Ranch Cheesesteak
(650 calories, 51 g fat, 11 g carbohydrates, 39 g protein)
# 26 Chicken Bacon Ranch cheesesteak
(620 calories, 45 g fat, 13 g carbohydrates, 41 g protein)
Grilled Chicken Sub
(430 calories, 30 g fat, 9 g carbohydrates, 31 g protein)

The Jersey Shore (# 2) comes complete with provolone, ham and cappacuolo

Salads

Mike’s salad
(60 calories, 0 g fat, 13 g carbohydrates, 3 g fiber, 3 g protein) 10 g net carbohydrates
Mike’s Salad with Chicken
(260 calories, 5 g fat, 13 g carbohydrates, 3 g fiber, 42 g protein) 10 g net carbohydrates
Feta salad
(140 calories, 5 g fat, 17 g carbohydrates, 4 g fiber, 8 g protein) 13g net carbohydrates
Feta salad with chicken
(340 calories, 9 g fat, 17 g carbohydrates, 4 g fiber, 47 g protein) 13g net carbohydrates
Chef’s Salad
(250 calories, 10 g fat, 16 g carbohydrates, 4 g fiber, 25 g protein) 12g net carbohydrates

Salad sauce

Blue cheese
(120 calories, 12 g fat, 2 g carbohydrates, 1 g protein)
Caesar
(150 calories, 15 g fat, 2 g carbohydrates, 1 g protein)
Chipotle Mayo
(180 calories, 20 g fat, 0 g carbohydrates, 0 g protein)
Golden Italian
(110 calories, 11 g fat, 3 g carbohydrates, 0 g protein)
Honey mustard
(130 calories, 11 g fat, 7 g carbohydrates, 0 g protein)
Italian fat-free
(10 calories, 0 g fat, 3 g carbohydrates, 0 g protein)
ranch
(120 calories, 12 g fat, 2 g carbohydrates, 0 g protein)
Russian
(160 calories, 16 g fat, 4 g carbohydrates, 0 g protein)
Balsamic vinaigrette
(150 calories, 15 g fat, 3 g carbohydrates, 0 g protein)
A thousand islands
(100 calories, 7 g fat, 8 g carbohydrates, 0 g protein)

Soups

The soup offer varies depending on the day. Neither of them are particularly keto-friendly, but you may be able to fit them into your daily carb count.

Cups of soup

Beef steak and black bean, cup
(140 calories, 2 g fat, 21 g carbohydrates, 9 g fiber, 10 g protein) 11g net carbohydrates
Chicken gumbo, cup
(100 calories, 5 g fat, 11 g carbohydrates, 1 g fiber, 4 g protein) 10 g net carbohydrates
Broccoli cheese with floret, cup
(140 calories, 9 g fat, 8 g carbohydrates, 10 g protein) 8g net carbohydrates
Broccoli cream, cup
(90 calories, 6 g fat, 9 g carbohydrates, 1 g fiber, 3 g protein) 8g net carbohydrates
Creamy tomato sponge cake, cup
(90 calories, 4 g fat, 11 g carbohydrates, 1 g fiber, 1 g protein) 10 g net carbohydrates
Vegetables beef and barley, cup
(90 calories, 3 g fat, 11 g carbohydrates, 2 g fiber, 5 g protein) 9g net carbohydrates
Fire roasted vegetable soup, cup
(60 calories, 0 g fat, 10 g carbohydrates, 2 g fiber, 4 g protein) 8g net carbohydrates
Beef barley soup, cup
(110 calories, 4 g fat, 13 g carbohydrates, 3 g fiber, 6 g protein) 10 g net carbohydrates
Minestrone, cup
(70 calories, 3 g fat, 8 g carbohydrates, 3 g protein)

Soup bowls

Broccoli cheese with floret, bowl
(210 calories, 14 g fat, 12 g carbohydrates, 1 g fiber, 6 g protein) 11g net carbohydrates
Broccoli cream, bowl
(140 calories, 9 g fat, 13 g carbohydrates, 2 g fiber, 4 g protein) 11g net carbohydrates
Minestrone, bowl
(110 calories, 5 g fat, 12 g carbohydrates, 5 g protein)

6 g net carbohydrates

Green salad
(10 calories, 0 g fat, 2 g carbohydrates, 0 g protein)

Onions
(5 calories, 0 g fat, 1 g carbohydrates, 0 g protein)

tomatoes
(10 calories, 0 g fat, 3 g carbohydrates, 1 g fiber, 1 g protein 2 g net carbohydrates

mayonnaise
(250 calories, 28 g fat, 1 g carbohydrates, 0 g protein)

Chipotle mayonnaise
(230 calories, 25 g fat, 2 g carbohydrates, 0 g protein)

vinegar
(5 calories, 0 g fat, 0 g carbohydrates, 0 g protein)

oil
(250 calories, 28 g fat, 0 g carbohydrates, 0 g protein)

Streusel aka mayonnaise + vinegar + oil
(520 calories 58 g fat 1 g carbohydrates, 0 g protein)

Brown mustard
(0 calories, 0 g fat, 0 g carbohydrates, 0 g protein)

Delicatessen cucumber
(0 calories, 0 g fat, 0 g carbohydrates, 0 g protein)

Banana peppers
(0 calories, 0 g fat, 0 g carbohydrates, 0 g protein)

Jalapeno peppers
(0 calories, 0 g fat, 0 g carbohydrates, 0 g protein)

Hot Cherry Pepper Relish
(10 calories, 0 g fat, 2 g carbohydrates, 0 g protein)

avocado
(80 calories, 6 g fat, 3 g carbohydrates, 3 g fiber, 2 g protein) 0g net carbohydrates

beverages

Diet drinks vary by location, but may include: Diet Dr. Pepper, Diet Mountain Dew, Diet Cup Root Beer, Diet Pepsi, Diet Sierra Mist, Diet Tropicana Twister Orange and Unsweetened Iced Tea.