Here’s How to Order Keto at Jersey Mike’s Subs

By Angela | Staff Writer

Aug 18, 2020 @ 11:39 AM MDT

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Eat keto and craving Jersey Mike’s Subs?

You can totally enjoy Jersey Mike’s keto style! Jersey Mike’s offers a very helpful nutrition and dining guide. I love it because they give you ‘sub in a tub’ macros for most of their options, so you don’t have to keep a calculator on hand to calculate your macros.

The best thing about Jersey Mike’s keto options? You can make any sandwich into a salad (called a “sub in a tub”), which gives you an easy and hefty keto selection when ordering.

The basics of successful Jersey Mike’s keto ordering:

Stick with the sub in a tub.
Avoid bread, flatbreads, wraps, cookies, and chips.
When in doubt, leave dressings and toppings out.
For drinks, stick with water, unsweetened iced tea, or Diet Pepsi products.
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Here’s how to order at Jersey Mike’s keto style:

Jersey Mike’s Keto Breakfast Options (available at select locations)

Be sure to ask for your breakfast item to be in a bowl with no bread!

#2: Bacon, Egg, & Cheese: 299 Calories | 24g Fat | 3g Total Carbs | 0g Fiber | 2g Sugar | 19g Protein | 3g Net Carbs

#3: Sausage, Egg, & Cheese: 699 Calories | 62g Fat | 3g Total Carbs | 0g Fiber | 2g Sugar | 29g Protein | 3g Net Carbs

#4: Ham, Egg, & Cheese: 319 Calories | 21g Fat | 4g Total Carbs | 0g Fiber | 4g Sugar | 28g Protein | 4g Net Carbs

#5: Steak, Egg, & Cheese: 349 Calories | 21g Fat | 3g Total Carbs | 0g Fiber | 2g Sugar | 39g Protein | 3g Net Carbs

Jersey Mike’s Keto Lunch & Dinner Options

“I’ll have the #10 Tuna Fish Sub in a Tub.”

This bread-free meal is packed with fat and protein which are must-haves for a keto diet. We had them add lettuce, tomatoes, pickles, and black pepper. YUMMO!

#10 Tuna Fish Sub in a Tub: 490 Calories | 40g Fat | 9g Total Carbs | 3g Fiber | 6g Sugar | 22g Protein | 6g Net Carbs

*Please note: nutritional info above includes the additional toppings.

“I’ll have the #9 Club Supreme Sub in a Tub.”

This delicious entree comes with turkey, roast beef, swiss cheese, and bacon. We added lettuce, tomatoes, pickles, black pepper, and oregano.

#9 Club Supreme: 350 Calories | 16g Fat | 8g Total Carbs | 3g Fiber | 4g Sugar | 45g Protein | 5g Net Carbs

*Please note: nutritional info above includes the additional toppings.

Not feeling those keto options?

You’ve got plenty of other options since any sandwich can be made into a “sub in a tub”. Please also note that veggies and condiments you add will increase these carb values and have not been included in the breakdowns below.

Want something a little more filling? Ask for extra meat! It will cost ya a little more, but it’s well worth it for a hearty keto-friendly meal!

The following nutritional numbers are based on ordering a sub in a tub with cheese and lettuce only. Per the Jersey Mike’s nutritional guide, these figures do not include toppings such as olive oil, red wine vinegar, tomatoes, onions, mayo, or mustard unless noted (numbers rounded).

#1 BLT (includes tomatoes): 160 Calories | 12g Fat | 5g Total Carbs | 2g Fiber | 3g Sugar | 9g Protein | 3g Net Carbs

#2 Jersey Shore Favorite: 260 Calories | 14g Fat | 6g Total Carbs | 1g Fiber | 4g Sugar | 27g Protein | 5g Net Carbs

#3 Ham & Provolone: 260 Calories | 14g Fat | 5g Total Carbs | 1g Fiber | 4g Sugar | 26g Protein | 4g Net Carbs

#4 The Number Four: 230 Calories | 12g Fat | 6g Total Carbs | 1g Fiber | 5g Sugar | 25g Protein | 5g Net Carbs

#5 Super Sub: 270 Calories | 14g Fat | 7g Total Carbs | 1g Fiber | 5g Sugar | 29g Protein | 6g Net Carbs

#6 Roast Beef & Provolone: 320 Calories | 15g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 44g Protein | 2g Net Carbs

#7 Turkey Breast & Provolone: 220 Calories | 10g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 30g Protein | 2g Net Carbs

#8 Club Sub: 300 Calories | 16g Fat | 4g Total Carbs | 1g Fiber | 3g Sugar | 32g Protein | 3g Net Carbs

#9 Club Supreme: 330 Calories | 16g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 44g Protein | 2g Net Carbs

#10 Albacore Tuna Salad: 470 Calories | 40g Fat | 5g Total Carbs | 1g Fiber | 3g Sugar | 21g Protein | 4g Net Carbs

#11 Stickball Special: 330 Calories | 21g Fat | 5g Total Carbs | 1g Fiber | 4g Sugar | 27g Protein | 4g Net Carbs

#12 Cancro Special: 370 Calories | 19g Fat | 4g Total Carbs | 1g Fiber | 2g Sugar | 47g Protein | 3g Net Carbs

#13 Original Italian: 390 Calories | 24g Fat | 8g Total Carbs | 1g Fiber | 6g Sugar | 34g Protein | 7g Net Carbs

#14 Veggie: 380 Calories | 28g Fat | 5g Total Carbs | 1g Fiber | 2g Sugar | 27g Protein | 4g Net Carbs

#15 Meatball and Cheese (no sauce): 460 Calories | 36g Fat | 9g Total Carbs | 0g Fiber | 1g Sugar | 25g Protein | 9g Net Carbs

#16 Chicken Philly: 350 Calories | 21g Fat | 7g Total Carbs | 1g Fiber | 4g Sugar | 36g Protein | 6g Net Carbs

#17 Mike’s Famous Philly: 400 Calories | 27g Fat | 5g Total Carbs | 0g Fiber | 3g Sugar | 34g Protein | 5g Net Carbs

#20 Grilled Pastrami Reuben (includes sauerkraut): 280 Calories | 13g Fat | 9g Total Carbs | 3g Fiber | 1g Sugar | 30g Protein | 6g Net Carbs

#42 Chipotle Chicken Cheesesteak (includes chipotle mayo): 620 Calories | 51g Fat | 7g Total Carbs | 0g Fiber | 4g Sugar | 36g Protein | 7g Net Carbs

#44 Buffalo Chicken Cheesesteak (includes Buffalo sauce): 370 Calories | 22g fat | 11g Total Carbs | 1g Fiber | 5g Sugar | 37g Protein | 10g Net Carbs

#56 Big Kahuna (includes peppers & mushrooms): 410 Calories | 25g Fat | 9g Total Carbs | 1g Fiber | 5g Sugar | 39g Protein | 8g Net Carbs

#31 California Chicken Cheesesteak: 360 Calories | 21g Fat | 9g Total Carbs | 1g Fiber | 5g Sugar | 37g Protein | 8g Net Carbs

#26 Chicken Bacon Ranch Cheesesteak (includes ranch): 580 Calories | 42g Fat | 12g Total Carbs | 1g Fiber | 6g Sugar | 40g Protein | 11g Net Carbs

California Club (includes avocado): 360 Calories | 23g Fat | 8g Total Carbs | 5g Fiber | 2g Sugar | 33g Protein | 3g Net Carbs

California Dreamin’ (includes guacamole): 170 Calories | 8g Fat | 5g Total Carbs | 4g Fiber | 2g Sugar | 22g Protein | 1g Net Carbs

Chipotle Turkey (includes chipotle mayo): 500 Calories | 41g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 29g Protein | 2g Net Carbs

Pepperoni & Cheese: 430 Calories | 36g Fat | 6g Total Carbs | 1g Fiber | 4g Sugar | 22g Protein | 5g Net Carbs

Jersey Mike’s Keto Toppings

“…And to that, can you add…”

What can you add to your salad? A lot. Be aware, some toppings cost extra (varies by location).

Cheese

Provolone: 124 Calories | 9g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 9g Protein | 1g Net Carbs

Dressings

Blue cheese: 170 Calories | 17g Fat | 3g Total Carbs | 0g Fiber | 3g Sugar | 1g Protein | 3g Net Carbs

Caesar: 150 Calories | 15g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 2g Protein | 2g Net Carbs

Golden Italian (packet): 110 Calories | 11g Fat | 2g Total Carbs | 0g Fiber | 2g Sugar | 3g Protein | 2g Net Carbs

Honey Mustard: 130 Calories | 11g Fat | 7g Total Carbs | 0g Fiber | 6g Sugar | 0g Protein | 7g Net Carbs

Italian Light (packet): 80 Calories | 9g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Ranch: 170 Calories | 17g Fat | 3g Total Carbs | 0g Fiber | 1g Sugar | 0g Protein | 3g Net Carbs

Russian: 160 Calories | 16g Fat | 4g Total Carbs | 0g Fiber | 4g Sugar | 0g Protein | 4g Net Carbs

Thousand Island: 100 Calories | 7g Fat | 8g Total Carbs | 0g Fiber | 6g Sugar | 0g Protein | 8g Net Carbs

Vegetables & Condiments

Lettuce: 15 Calories | 0g Fat | 3g Total Carbs | 0g Fiber | 3g Sugar | 0g Protein | 3g Net Carbs

Onions: 5 Calories | 0g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1g Net Carbs

Tomatoes: 10 Calories | 0g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 0g Protein | 2g Net Carbs

Mayonnaise: 250 Calories | 28g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1g Net Carbs

Chipotle Mayonnaise: 230 Calories | 25g Fat | 2g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Red Wine Vinegar: 6 Calories | 0g Fat | 1.5g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1.5g Net Carbs

Olive Oil Blend: 250 Calories | 28g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Brown Mustard: 0 Calories | 0g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Dill Pickles: 5 Calories | 0g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Banana Peppers: 5 Calories | 0g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Jalapeño Peppers: 5 Calories | 0g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1g Net Carbs

Avocado: 80 Calories | 6g Fat | 3g Total Carbs | 3g Fiber | 0g Sugar | 2g Protein | 0 Net Carbs

Guacamole: 71 Calories | 7g Fat | 3g Total Carbs | 3g Fiber | 0g Sugar | 1g Protein | 0g Net Carbs

Vinegar: 5 Calories | 0g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs

Mike’s Original Way: 280 Calories | 28g Fat | 7g Total Carbs | 1g Fiber | 5g Sugar | 1g Protein | 6g Net Carbs

As you can see, it’s easy to enjoy keto lunch and dinner options on the go!

Check out these other restaurant tips!

Angela graduated with a Bachelor's Degree and has 20+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.

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Comments 6

John P. September 18, 2020 at 3:07 pm MST

We were big sandwich eaters, had to go keto and love Jersey Mike’s. We order a sub in a tub, bring it home, get out two low carb tortillas and make two good sized wraps. It fills us up and is easier on the budget.

Reply1