What Should I Order at Jersey Mike’s Subs? Keto Dining Guide

Craving Jersey Mike’s Subs?

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 these options, so you don’t have to keep a calculator on hand to calculate your macros. The best thing about Jersey Mike’s? You can make any sandwich into a salad (called a “sub in a tub”), which gives you easy options for ordering.

The basics of successful Jersey Mike’s 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.
• Download the free app for amazing deals: iPhone or Android.

Here’s how to order keto at Jersey Mike’s:

Breakfast

• #1: Pork Roll, Egg, & Cheese: 440 calories | 16g fat | 4g carbs | 0g fiber | 30g protein
• #2: Bacon, Egg, & Cheese: 340 calories | 26.5g fat | 3g carbs | 0g fiber | 23g protein
• #3: Sausage, Egg, & Cheese: 690 calories | 60g fat | 3g carbs | 0g fiber | 35g protein
• #4: Ham, Egg, & Cheese: 290 calories | 18.5g fat | 4g carbs | 0g fiber | 28g protein
• #5: Steak, Egg, & Cheese: 380 calories | 23.5g fat | 3g carbs | 0g fiber | 39g protein
• #6: Omelet with Ham: 310 calories | 5g fat | 3g carbs | 0g fiber | 27g protein
• #7: Omelet with Bacon: 400 calories | 30.5g fat | 2g carbs | 0g fiber | 28g protein
• #8: Omelet with Ham and Bacon: 430 calories | 31.5g fat | 3g carbs | 0g fiber | 33g protein
• Egg and Cheese: 220 calories | 15.5g fat | 3g carbs | 0g fiber | 17g protein
• Pork Roll and Cheese: 350 calories | 28.5g fat | 3g carbs | 0g fiber | 19g protein
• Turkey, Egg, and Cheese: 160 calories | 9.5g fat | 0g carbs | 0g fiber | 16g protein

Lunch & Dinner

“I’ll have the Chicken Philly Cheese Steak Sub in a Tub.”

This delectable bread-free meal comes complete with chicken, peppers, onions, and melted cheese. They’ll even grill it fresh for you on the spot and then serve it on a bed of lettuce. I had them add their spices to for some additional flavor.

•  #16 Chicken Philly: 400 calories | 21g fat | 16g carbs | 1g fiber | 37g protein

“I’ll have the Cancro Special Sub in a Tub.”

This beautiful food comes with sliced roast beef, pepperoni, and provolone. Have it served “Mike’s Way” and you’ll get onions, tomatoes, vinegar and oil, and spices.

• #12 Cancro Special (Regular/Tub Extra Cheese and Meat): 230 calories | 15g fat | 1g carbs | 1g fiber | 22g protein

Not feeling either of those? You’ve got plenty of options since any sandwich can be made into a “sub in a tub”. Please note added cheese and meat can cost more, but I wanted to give you an idea of what you can enjoy and still stick within macros. Please also note that veggies and condiments you add will increase these carb values:

• #1 BLT (Regular/Tub Extra Meat): 120 calories | 10.5g fat | 0g carbs | 0g fiber | 6g protein
• #2 Jersey Shore Favorite (Regular/Tub Extra Cheese and Meat):  170 calories | 10.5g fat | 2g carbs | 16g protein
• #3 American Classic (Regular/Tub Extra Cheese and Meat): 180 calories | 10.5g fat | 2g carbs | 0g fiber | 17g protein
• #4 (Regular/Tub Extra Cheese and Meat): 160 calories | 10g fat | 2g carbs | 0g fiber | 15g protein
• #5 Super Sub (Regular/Tub Extra Cheese and Meat): 200 calories | 11.5g fat | 3g carbs | 0g fiber | 20g protein
• #6 Roast Beef & Provolone (Regular/Tub Extra Cheese and Meat): 250 calories | 15g fat | 1g carbs | 27g protein
• #7 Turkey Breast & Provolone (Regular/Tub Extra Cheese and Meat): 170 calories | 9.5g fat | 1g carbs | 20g protein
• #8 Club Sub (Regular/Tub Extra Cheese and Meat): 270 calories | 17.5g fat | 1g carbs | 0g fiber | 26g protein
• #9 Club Supreme (Regular/Tub Extra Cheese and Meat): 300 calories | 19g fat | 0g carbs | 0g fiber | 31g protein
• #10 Albacore Tuna Salad (Regular/Tub Extra Meat): 240 calories | 20.5g fat | 2g carbs | 0g fiber | 11g protein
• #11 Stickball Special (Regular/Tub Extra Cheese and Meat): 180 calories | 12.5g fat | 2g carbs | 0g fiber | 15g protein
• #12 Cancro Special (Regular/Tub Extra Cheese and Meat): 230 calories | 15g fat | 1g carbs | 3g fiber | 22g protein
• #13 Original Italian (Regular/Tub Extra Cheese and Meat): 260 calories | 17g fat | 1g carbs | 3g fiber | 23g protein
• #14 Veggie (Regular/Tub Extra Cheese and Meat): 220 calories | 17g fat | 1g carbs | 0g fiber | 16g protein
• Chicken Salad (Regular/Tub Extra Meat): 240 calories | 23.5g fat | 0g carbs | 0g fiber | 8g protein
• California Club (Regular/Tub Extra Meat): 250 calories | 16.5g fat | 1g carbs | 0g fiber | 24g protein
• California Dreamin’ (Regular Extra Meat): 50 calories | .5g fat | 0g carbs | 0g fiber | 12g protein
• Chipotle Turkey (Regular/Tub Extra Cheese and Meat): 180 calories | 11g fat | 2g carbs | 0g fiber | 18g protein
• #15 Meatball and Cheese: 520 calories | 39.5g fat | 13g carbs | 3g fiber | 27g protein
•  #16 Chicken Philly: 400 calories | 21g fat | 16g carbs | 1g fiber | 37g protein
• #17 Steak Philly: 400 calories | 27g fat | 14g carbs | 1g fiber | 35g protein
• #18 Grilled Chicken Parmesan: 340 calories | 7.5g fat | 6g carbs | 1g fiber | 41g protein
• #18 Chicken Parmesan: 390 calories | 20g fat | 17g carbs | 2g fiber | 36g protein
• #20 Reuben: 380 calories | 22g fat | 17g carbs | 4g fiber | 29g protein
• Pastrami and Swiss: 350 calories | 18.5g fat | 11g carbs | 0g fiber | 34g protein
• #43 Chipotle Steak: 720 calories | 57g fat | 17g carbs | 3g fiber | 35g protein
• #56 Big Kahuna: 490 calories | 31g fat | 15g carbs | 1g fiber | 39g protein
• #31 California Cheesesteak: 660 calories | 52g fat | 12g carbs | 0g fiber | 35g protein
• California Chicken Cheesesteak: 620 calories | 46g fat | 14g carbs | 0g fiber | 37g protein
• Chicka-Phila-Roni: 450 calories | 27g fat | 11g carbs | 0g fiber | 40g protein
• Steak Bacon Ranch Cheesesteak: 650 calories | 50.5g fat | 11g carbs | 0g fiber | 39g protein
• #26 Chicken Bacon Ranch Cheesesteak: 620 calories | 44.5g fat | 13g carbs | 0g fiber | 41g protein
• Grilled Chicken Sub: 430 calories | 30g fat | 9g carbs | 0g fiber | 31g protein

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). Legit, I think any of their salads taste amazing with a little salt and pepper. That might sound weird, but it’s so GOOD! Try it sometime!

In the meantime, pick from these:

Cheese

• Provolone (Regular/Tub/Wrap Added Cheese): 120 calories | 9g fat | 1g carbs | 0g fiber | 9g protein

Dressings

• Blue cheese: 120 calories | 12g fat | 2g carbs | 0g fiber | 1g protein
• Caesar: 150 calories | 15g fat | 0g carbs | 0g fiber | 0g protein
• Chipotle Mayo: 180 calories | 20g fat | 0g carbs | 0g fiber | 0g protein
• Golden Italian: 110 calories | 11g fat | 2g carbs | 0g fiber | 2g protein
• Golden Italian (packet): 110 calories | 11g fat | 2g carbs | 0g fiber | 3g protein
• Italian Light (packet): 80 calories | 9g fat | 0g carbs | 0g fiber | 1g protein
• Ranch: 30 calories | 12g fat | 2g carbs | 0g fiber | 0g protein
• Russian: 160 calories | 16g fat | 4g carbs | 0g fiber | 4g protein
• Newman’s Own Balsamic Vinaigrette Dressing: 150 calories | 15g fat | 3g carbs | 0g fiber | 4g protein

Vegetables & Condiments

• Lettuce Regular/Tub: 15 calories | 0g fat | 3g carbs | 0g fiber | 0g protein
• Onions Regular/Tub: 5 calories | 0g fat | 1g carbs | 0g fiber | 0g protein
• Tomatoes Regular/Tub: 10 calories | 0g fat | 3g carbs | 1g fiber | 0g protein
• Mayonnaise Regular/Tub: 250 calories | 28g fat | 1g carbs | 0g fiber | 0g protein
• Chipotle Mayonnaise Regular/Tub: 230 calories | 25g fat | 2g carbs | 0g fiber | 0g protein
• Vinegar Regular/Tub: 5 calories | 0g fat | 0g carbs | 0g fiber | 0g protein
• Oil Regular/Tub: 250 calories | 28g fat | 0g carbs | 0g fiber | 0g protein
• Sprinklings (Mayo, Vinegar, Oil) Regular/Tub: 520 calories | 58g fat | 1g carbs | 0g protein
• Brown Mustard (Regular): 0 calories | 9g fat | 0g carbs | 0g protein
• Deli Pickle (Regular): 0 calories | 0g fat | 0g carbs | 0g protein
• Banana Peppers (Regular): 0 calories | 5g fat | 3g carbs | 2g fiber | 1g protein
• Jalapeno Peppers (Regular): 0 calories | 0g fat | 2g carbs | 0g protein
• Hot Cherry Pepper Relish (Regular): 10 calories | 0g fat | 1g carbs | 0g fiber | 0g protein
• Avocado (Regular): 140 calories | 6g fat | 3g carbs | 3g fiber | 2g protein
• Mike’s Original Way (regular): 280 calories | 28g fat | 7g carbs | 1g fiber | 1g protein

As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!