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Ditch the cooking hot meals in the kitchen – these easy dinner recipes are your new summer meal prep obsession.
Inspired by Jersey Mike’s legendary no-bread bowls, these low carb, high protein salad bowls are perfect for hot weather, busy weeks, and zero-prep lunches. Whether you’re doing keto, counting points, or just trying to eat lighter, these no-bread lunch ideas are packed with lean protein, crunchy veggies, and bold sub flavors — without the bun.
From Philly Cheesesteak to Spicy Thai Chicken, these 25 Sub in a Tub bowls are bursting with flavor — all the satisfaction of a sandwich, with none of the carbs.
Customize any bowl with your favorite dressing — ranch, balsamic glaze, or roasted garlic aioli — and keep it WW-friendly by leaning on your zero-point foods list.
PIN FOR LATER
Points will vary depending on how you customize these bowls, especially with dressings and toppings — so stick to zero-point ingredients when you want to stay within your daily budget. Each recipe is flexible, filling, and totally satisfying.
THIS POST CONTAINS AMAZON AFFILIATE LINKS WHICH MEANS IF YOU PURCHASE SOMETHING USING THE LINKS BELOW, I WILL RECEIVE A VERY SMALL PERCENTAGE OF THE SALE FOR RECOMMENDING THE PRODUCT TO YOU. THIS IS ALL AT NO COST TO YOU. THANK YOU IF YOU DO PURCHASE SOMETHING FROM AMAZON THAT WAS USED IN MAKING THESE RECIPES.
Favorite Sub in a Tub Add-Ons
25 Sub in a Tub Salad Bowl Recipes
Turkey Club Sub in a Tub
Ingredients: Romaine Lettuce, Roasted Turkey Breast, Turkey Bacon, Avocado, Cherry Tomatoes, Shredded Fat Free Cheddar Cheese, Ranch Dressing

Turkey Club Sub in a Tub
Ingredients
- 3 Bags Romaine Lettuce (in a Bag) Precut Kind
- 20 Ounces Cooked Turkey Breast (Sliced)
- 16 Slices Cooked Turkey Bacon, Crumbled
- 4 Avocadoes Sliced or Diced
- 4 Cups Cherry Tomatoes, Halved
- 2 Cups Shredded Kraft Fat Free Cheddar Cheese
- Homemade Ranch Dressing (Linked in Post)
Instructions
- Divide and arrange among 4 bowls. Enjoy!
Mediterranean Sub in a Tub
Ingredients: Mixed Greens, Grilled Chicken Breast Strips, Cherry Tomatoes, Sliced Cucumbers, Red Onions, Kalamata Olives, Crumbled Fat Free Feta Cheese, Yellow Pepper, Dried Oregano, Fresh Lemon Zest

Mediterranean Sub in a Tub
Ingredients
- 8 Cups Mixed Greens
- 4 Cups Grilled Chicken Strips, Diced or left whole
- 2 Large Yellow Peppers, Diced or Sliced
- 2 Cups Cherry Tomatoes, Halved
- 1 Large Red Onion, Sliced
- 1.5 Cups Kalamata Olives, Pitted and Halved
- 2 Cups Fat Free Feta Cheese, Crumbled
- Dried Oregano, Optional
- Lemon Zest, Optional
Instructions
- Divide among 4 bowls. Enjoy!
Italian Sub in a Tub
Ingredients: Mixed Greens, Salami, Pepperoni, Ham, Provolone Cheese, Black Olives, Cherry Tomatoes, Red Onion, Whole Cherry Peppers

Italian Sub in a Tub
Ingredients
- 12 Cups Mixed Greens or 4 Salad Bags
- 8 Ounces Salami
- 8 Ounces Pepperoni (Sliced from Deli)
- 8 Ounces Tavern Ham
- 2 8 Oz Bars of Provolone Cheese, Cubed
- 1 Can Pitted Large Black Olives
- 1 Large Red Onion, Sliced
- Cherry Peppers, Optional
- Green Olives, Pitted, Optional
- Italian Dressing of your choice
Instructions
- Divide among 4 Bowls. Enjoy!
Roast Beef and Cheddar Sub in a Tub
Ingredients: Mixed Greens, Roast Beef, Shredded Fat Free Cheddar Cheese, Red Onion, Cherry Tomatoes, Roasted Garlic Aioli

Roast Beef and Cheddar Sub in a Tub
Ingredients
- 12 Cups Mixed Greens or 4 Salad Bags
- 2 Lb Roast Beef Luncheon Meat (CUT THICK)
- 2 Cups Shredded Fat Free Kraft Cheddar Cheese
- 2 Cups Cherry Tomatoes, Halved
- 1 Large Red Onion, Sliced
- Roasted Garlic Aioli Dressing (linked in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Mediterranean Chickpea Sub in a Tub
Ingredients: Romaine Lettuce, Chickpeas, Cucumbers, Cherry Tomatoes, Red Onions, Kalamata Olives, Crumbled Fat Free Feta Cheese, Fresh Parsley, Oregano

Mediterranean Chickpea Sub in A Tub
Ingredients
- 8 Cups Romaine Lettuce Chopped
- 2 Cans Chickpeas, Rinsed and Drained
- 2 Large Cucumbers Sliced or Diced
- 2 Cups Cherry Tomatoes, Halved
- 1 Large Red Onion, Sliced or Diced
- 2 Cups Kalamata Olives, Pitted and Halved
- 2 Cups Fat Free Feta Cheese, Crumbled
- 1/2 Cup Fresh Parsley, Chopped
- Dried Oregano, Optional
- Grated Lemon Zest, Optional
- Store bought Greek Yogurt Tzatziki
Instructions
- Divide among 4 bowls. Enjoy.
Caprese Sub in a Tub
Ingredients: Arugula, Cherry Tomatoes, Fresh Mozzarella Cheese Slices, Fresh Basil Leaves, Balsamic Glaze, Sea Salt, Cracked Black Pepper, Olive Oil (Optional)

Caprese Sub in a Tub
Ingredients
- 8 Cups Arugula
- 2 16 oz Packages of Bel Giosioso Fresh Mozzarella Cheese
- 2 Cups Cherry Tomatoes, Halved or left Whole
- 1 Cup Fresh Basil Leaves, Torn
- Sea Salt, Black Pepper to Taste
- Balsamic Glaze (Linked in Post)
- Drizzle of Olive Oil, Optional
Instructions
- Divide among 4 bowls. Enjoy!
Thai Peanut Veggie Sub in a Tub
Ingredients: Shredded Red Cabbage, Salad Greens, Julienned Carrots, Bell Peppers Slices, Edamame, Fresh Cilantro, Crushed Peanuts, Sesame Seeds, Creamy Thai Peanut Dressing

Thai Peanut Veggie Sub in a Tub
Ingredients
- 8 Cups Mixed Greens
- 2 Cups Shredded Purple/Red Cabbage
- 1 Bag Shredded Carrots
- 2 Large Bell Peppers, Sliced or Cubed
- 3 Cups Edamame, Shelled
- 1 Cup Cilantro, Chopped
- 1.5 Cups Fresh Salted Peanuts, Left as is or Chopped
- 4 Tbl White Sesame Seeds
- Creamy Peanut Thai Dressing (Linked in Post)
Instructions
- Divide among 4 Bowls. Enjoy!
Barbecue Chicken Sub in a Tub
Ingredients: Shredded Iceberg Lettuce, BBQ Chicken Breast Chunks, Red Onions, Shredded Fat Free Cheddar Cheese, Pickle Slices, Crispy Fried Onion Strings, G Hughes BBQ Sauce

Barbecued Chicken Sub in a Tub
Ingredients
- 8 Cups Iceberg Lettuce
- 8 Cups Grilled BBQ Chicken Breast, Sliced
- 1 Large Red Onion Slices
- 2 Cups Fat Free Kraft Shredded Cheddar Cheese
- 2 Cups Pickle Slices
- French's Crispy Fried Onions
- G Hughes Barbecue Sauce (Linked in Post)
Instructions
- Divided among 4 bowls. Enjoy!
Spicy Southwest Sub in a Tub
Ingredients: Shredded Romaine Lettuce, Grilled Chicken, Black Beans, Corn Kernels, Tomatoes, Red Onions, Shredded Fat Free Cheddar Cheese, Sliced Avocado, Jalapeño Slices, Chopped Cilantro, Sweet Lime Dressing

Spicy Southwest Sub in a Tub
Ingredients
- 12 Cups Romaine Lettuce, Chopped or 4 Bags
- 4 Cups Grilled Chicken, Diced or Sliced
- 2 Cups Frozen Sweet Corn Kernels, Thawed
- 2 Cups Black Beans, Rinsed and Drained
- 2 Cups Cherry Tomatoes, Whole or Halved
- 2 Avocadoes, Diced or Sliced
- 2 Cups Kraft Fat Free Shredded Cheddar Cheese
- 2 Large Jalapenos, Sliced
- Sweet Lime Dressing (Linked in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Roasted Vegetable and Quinoa Sub in a Tub
Ingredients: Mixed Greens, Roasted Cubed Sweet Potatoes, Roasted Diced Bell Peppers, Roasted Zucchini, Red Onions, Quinoa, Avocado Slices, Pumpkin Seeds, Maple Dijon Avocado Dressing
Roasted Vegetable and Quinoa Sub in a Tub
Ingredients
- 8 Cups Mixed Greens
- 2 Large Sweet Potatoes Roasted and Cubed
- 2 Cups Roasted Bell Peppers, Cubed
- 2 Cups Roasted Zucchini, Sliced
- 1 Large Red Onion, Sliced or Diced
- 3 Cups Cooked Quinoa
- 2 Avocado Sliced or Diced
- 1/2 Cup Shelled Pumpkin Seeds
- Maple Dijon Avocado Dressing is Linked in Post
Instructions
- Divide among 4 bowls. Enjoy!
Turkey and Cranberry Sub in a Tub
Ingredients: Mixed Greens, Roasted Sliced Turkey Breast, Dried Reduced Sugar Cranberries, Walnuts, Goat Cheese, Balsamic Vinaigrette

Turkey and Cranberry Sub in a Tub
Ingredients
- 12 Cups Mixed Greens
- 20 Oz Sliced Roasted Turkey Breast
- 1.5 Cups Reduced Sugar Dried Cranberries (Ocean Spray)
- 1 Cup Walnuts, Roughly Chopped
- 1 Cup Goat Cheese, Crumbled
- Balsamic Vinaigrette
Instructions
- Divide among 4 Bowls. Enjoy!
Tuna Salad Sub in a Bowl
Ingredients: Romaine Lettuce, Tuna Salad, Cherry Tomatoes, Red Onion, Cucumber Slices, Black Olives, Lemon Wedge

Tuna Salad Sub in a Bowl
Ingredients
- 3 Cups Romaine Lettuce
- 2 Cups Cherry Tomatoes, Whole or Halved
- 1 Large Red Onion, SLiced
- 2 Cups Cucumber Slices
- 1/2 Cup Sliced Black Olives
- 4 Lemon Wedges
For the Tuna Salad
- 2 Cans Solid White Tuna, Drained
- 1/2 Cup Hellmann's Light Mayo
- Salt/Pepper to Taste
Instructions
- Combine Tuna Salad Ingredients.
- Divide everything among 4 bowls. Enjoy!
Hawaiian Ham Sub in a Tub
Ingredients: Bibb Lettuce, Ham Cubes, Cubed Swiss or Monterey Jack Cheese, Red Onion, Cucumber, Pineapple Chunks, Mango Chunks, Red Pepper Flakes, Skinny Girl Honey Dijon Dressing

Hawaiian Ham Sub in a Tub
Ingredients
- 12 Cups Bibb Lettuce
- 1 Large Red Onion, Sliced
- 1 Large Cucumber, Sliced
- 4 Cups Ham, Cubed
- 3 Cups Swiss Cheese or Monterey Jack Cheese, Cubed
- 2 Cups Canned Pineapple Chunks, Drained
- 2 Cups Canned Mango, Drained
- 1 Tsp Red Pepper Flakes
- Skinny Girl Honey Dijon Dressing (Linked in Post)
Instructions
- Divide among 4 Bowls. Enjoy!
Philly Cheesesteak Sub in a Tub
Ingredients: Mixed Greens, Thinly Sliced London Broil, Roasted Bell Peppers, Red Onions, Shredded Provolone Cheese, Horseradish Aioli
Philly Cheesesteak Sub in a Tub
Ingredients
- 12 Cups Mixed Greens or 4 Salad Bags
- 1 Lb Cooked London Broil, Sliced
- 3 Bell Peppers, Roasted and Sliced
- 1 Large Red Onion, Thinly Sliced
- 2 Cups Shredded Provolone Cheese
- Roasted Horseradish Aioli
Instructions
- Divide among 4 bowls. EnjoY!
Tropical Quinoa Sub in a Tub
Ingredients: Kale and Spinach, Quinoa, Diced Mango, Pineapple Chunks, Red Bell Peppers, Black Beans, Shredded Coconut, Sweet Lime Dressing

Tropical Quinoa Sub in a Tub
Ingredients
- 10 Cups Kale and Spinach
- 2 Cups Cooked and Cooled Quinoa
- 2 Cups Diced Mango Drained from Can
- 2 Cups Pineapple Chunks Drained from Can
- 2 Red Bell Peppers, Chopped
- 2 Cups Black Beans, Drained and Rinsed
- 1/2 Cup Shredded Coconut
- 2 Tsp Lime Zest
- Sweet Lime Dressing (Linked in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Seafood Sub in a Tub
Ingredients: Romaine Lettuce, Shrimp, Crab Meat, Cherry Tomatoes, Cucumber Slices, Sliced Hard Boiled Eggs, Shredded Monterey Jack Cheese
Seafood Sub in a Tub
Ingredients
- 12 Cups Romaine Lettuce or 4 Salad Bags
- 2 Lbs Large Shrimp, Peeled and Deveined
- 2 Cups Fresh Crabmeat
- 2 Cups Cherry Tomatoes, Halved
- 2 Large Cucumbers, Sliced
- 6 Hard Boiled Eggs, Sliced
- 1.5 Cups Shredded Monterey Jack Cheese
Instructions
- Divide among 4 bowls. Enjoy!
Pastrami and Swiss Sub in a Tub
Ingredients: Mixed Greens, Pastrami, Swiss Cheese, Pickles, Red Onion, G. Hughes Thousand Island Dressing

Pastrami and Swiss Sub in a Tub
Ingredients
- 12 Cups Mixed Greens
- 1.5 Lbs Pastrami. Sliced or DIced
- 2 Cups Swiss Cheese, Diced or Shredded
- 1.5 Cups Pickles
- 1 Red Onion, Sliced or Diced
- G Hughes Thousand Island Dressing
Instructions
- Divide among 4 bowls. Enjoy!
BLT Sub in a Tub
Ingredients: Mixed Greens, Turkey Bacon, Cherry Tomatoes, Avocado Slices, Red Onion Slices, Homemade Ranch Dressing

BLT Sub in a Tub
Ingredients
- 8 Cups Mixed Greens
- 12 Slices Bacon, Cooked, Crumbled or Left in Strips
- 2 Cups Cherry Tomatoes, Halved
- 2 Avocado, Sliced or Diced
- 1 Red Onion, Sliced
- Homemade Ranch Dressing (Link in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Strawberry Spinach Veggie Sub in a Tub
Ingredients: Baby Spinach, Sliced Strawberries, Crumbled Goat Cheese, Glazed Pecans, Red Onions, Sliced Radishes, Balsamic Glaze

Strawberry Spinach Veggie Sub in a Tub
Ingredients
- 8 Cups Baby Spinach
- 1 Qt Strawberries, Sliced
- 12 Radishes, Thinly Sliced
- 1 Red Onion, Thinly Sliced
- 2 Cups Goat Cheese, Crumbled
- 2 Cups Candied Pecans
- Balsamic Glaze (Linked in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Cappicola and Provolone Sub in a Tub
Ingredients: Mixed Greens, Capicola, Provolone Cheese, Cherry Tomatoes, Black Olives, Green Olive Slices, Red Onion, Balsamic Vinaigrette

Capicola and Provolone Sub in a Tub
Ingredients
- 12 Cups Mixed Greens or Romaine
- 1 Lb Capicola, Thinly Sliced
- 1 Lb Provolone, Thinly Sliced
- 2 Cups Cherry Tomatoes, Halved
- 1 Can Black Olives, Sliced
- 1 Jar Green Olives, SLiced
- 1 Red Onion, Thinly Sliced
- Balsamic Vinaigrette (I love Ken's Light Balsamic Vinaigrette)
Instructions
- Divide among 4 Bowls. Enjoy!
Spicy Thai Chicken Sub in a Tub
Ingredients: Mixed Greens, Grilled Chicken, Shredded Carrots, Purple Cabbage, Bell Peppers Strips, Chopped Peanuts, Thai Peanut Dressing

Spicy Thai Chicken Sub in a Tub
Ingredients
- 12 Cups Mixed Greens
- 4 Cups Grilled Chicken (Marinated in Spicy Thai Sauce)
- 2 Cups Shredded Carrots
- 2 Cups Shredded Red Cabbage
- 2 Cucumbers, Sliced
- 2 Bell Peppers, Thinly Sliced
- 2 Cups Chopped Peanuts
- Thai Peanut Dressing (Linked in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Italian Sausage and Peppers Sub in a Tub
Ingredients: Mixed Greens, Italian Sausage Sliced or Chicken Sausage, Bell Peppers, Red Onion, Sauteed Mushroom Slices, Italian Dressing
Italian Sausage and Peppers Sub in a Tub
Ingredients
- 12 Cups Mixed Greens or Romaine
- 1 Lb Spicy Italian Sausage, Cooked and Sliced
- 2 Bell Peppers, Thinly Sliced
- 8 oz Sauteed Mushroom Slices
- 1 Red Onion, Sliced
- Italian Dressing
Instructions
- Divide among 4 bowls. EnjoY!
Reuben Sub in a Tub
Ingredients: Mixed Greens, Corned Beef, Sauerkraut, Swiss Cheese Cubes, Pickle Slices, Minced Pickles, Caraway Seeds, Russian Dressing or Thousand Island Dressing

Reuben Sub in a Tub
Ingredients
- 12 Cups Romaine Lettuce or 4 Salad Bags
- 3 Cups Corned Beef, Cubed
- 2 Cups Drained Sauerkraut
- 2 Cups Havarti Cheese Cubes
- 1 Cup Minced Pickles
- 1.5 Cups Sliced Pickles
- Thousand Island Dressing or Russian Dressing
Instructions
- Divide among 4 bowls. Enjoy!
BBQ Pulled Pork Sub in a Tub
Ingredients: Romaine Lettuce, Pulled Pork, Coleslaw, Sliced Pickles, Red Onions, Sliced Tomatoes, Homemade Ranch Dressing

BBQ Pulled Pork Sub in a Tub
Ingredients
- 8 Cups Romaine Lettuce
- 3 Cups Cooked Pulled Pork, Shredded
- 2 Cups Coleslaw
- 1 Red Onion, SLiced
- 2 Cups Sliced Pickles
- 2 Tomatoes, Sliced
- Homemade Ranch Dressing (Linked in Post)
Instructions
- Divide among 4 bowls. Enjoy!
Falafel Sub in a Tub
Ingredients: Mixed Greens, Crispy Falafel, Cucumbers, Red Onions, Crumbled Fat Free Feta Cheese, Greek Yogurt Tzatziki

Falafel Sub in a Tub
Ingredients
- 8 Cups Mixed Greens or Romaine
- 16 Falafel Balls, Prepared
- 2 Cucumbers, Sliced
- 1 Red Onion, Sliced
- 2 Cups Fat Free Feta Cheese, Crumbled
- Greek Yogurt Tzatziki Sauce
Instructions
- Divide among 4 bowls. EnjoY!
These Sub in a Tub Salad Bowls are everything you want in a summer lunch: cool, crisp, flavorful, and totally satisfying.
Whether you’re meal-prepping for the week or tossing together a no-cook dinner, these bowls deliver serious sub flavor — without the bread.
Save your faves, try a new one each week, and don’t forget to pin this post for easy reference all summer long!


































