Everything KETO At Jersey Mike's In 2024 - KetoConnect (2024)

Ever heard of their famous sub in a tub? It’s basically a sandwich turned into a tossed salad. They don’t have a dedicated low carb menu, but there are plenty of Jersey Mikes keto options to choose from.

Can I have Jersey Mike’s on the keto diet?

If there are absolutely no other fast food places around, then you can find something to fit your daily carb count at Jersey Mike’s without a problem.

Although there are plenty of Jersey Mike’s keto options on their menu including the sub in a tub option, I’m not a huge fan and I’ll tell you why.

In comparison to other fast food places I’ve tried and reviewed, Jersey Mike’s finds a way to put additives wherever they can – including meat.

The ketogenic diet is supposed to be healthy and nutritious, but that’s not what you’re going to get there. Yes, you’ll find a low carb bite at Jersey Mike’s, but no, it won’t be healthy.

What’s a sub in a tub?

A sub in a tub at Jersey Mike’s is simply a sandwich without the bread in a bowl. Last time I went there I simply said I want a bowl, but the whole “Jersey Mike’s sub in a tub” lingo is quite catchy so I totally understand where that marketing idea came from.

Whether you tell them you want a sub in a tub or a bowl, you’ll get the regular sized sub in a container. You can customize each sandwich, subtract some ingredients or add more to your liking.

Scroll all the way down to see what you can eat at Jersey Mike’s and foods you should stay away from. We’ve purposely excluded a few sandwiches, like the chicken big kahuna because it simply has too many total and net carbs.

Keto friendly Jersey Mike’s Subs

I find Jersey Mike’s to be an “okay” place to get something on the go if there’s absolutely nothing else around. It’s not one of my favorite picks when it comes to keto friendly fast food places and probably if I had another option, I’d go for that other option.

The reason is they put a lot of additives into their food. For example, their philly chicken and philly cheese steak (the meat itself) is around 3-4g of carbs. It has dextrose and maltodextrin which can spike up your blood sugar levels.

If Jersey Mike’s is the only option around and you’re starving, you can choose from:

• The breakfast menu
• Cold subs
• Hot subs

Avoid salads! I don’t know how that’s possible, but when I was checking out their Nutritional Information Guide, lettuce has… sugars. I’m hoping that’s a mistake but then both salads have it, so I’m not entirely sure what’s going on. What I do know is I’m staying away!

Jersey Mike’s Breakfast

At some locations, Jersey Mike’s serves breakfast. As long as you skip on the bread, it’s pretty keto but definitely in terms of IIFYM. Keep in mind that Jersey Mike’s is still a fast food place and their menu items contain sugars, flavorings and other additives.

Here are your choices. Make sure you’re ordering keto by tossing out the bread:

• Porkroll, Egg and Cheese: 437 kcal; 38g fat; 26g protein; 5g total carbs; 3g net carbs
• Bacon, Egg and Cheese: 337 kcal; 25g fat; 22g protein; 3g total carbs; 1g net carbs
• Sausage, Egg and Cheese: 697 kcal; 62g fat; 28g protein; 3g total carbs; 1g net carbs
• Ham, Egg and Cheese: 307 kcal; 20g fat; 26g protein; 3g total carbs; 1g net carbs
• Steak, Egg and Cheese: 347 kcal; 21g fat; 36g protein; 2g total carbs; 1g net carbs
• Egg and Cheese: 237 kcal; 17g fat; 14g protein; 3g total carbs; 1g net carbs

Cold Subs

There are tons of cold sub in a tub options on Jersey Mike’s keto menu. For something light, I like the BLT sub the most with additional toppings like banana peppers. Below you can find all you can eat on keto at Jersey Mike’s and their ingredients.

#1 BLT

Bacon, lettuce, tomatoes and mayo.

Nutrition info: 492 kcal; 45g fat; 17g protein; 6g total carbs; 4g net carbs

#2 Jersey Shore’s Favorite

Boiled ham, cappacuolo, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 522 kcal; 41g fat; 27g protein; 10g total carbs; 8g net carbs

#3 Ham & Provolone

Boiled ham, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 512 kcal; 41g fat; 27g protein; 9g total carbs; 7g net carbs

#4 The Number Four

Cappacuolo, prosciuttini, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 502 kcal; 40g fat; 26g protein; 11g total carbs; 9g net carbs

#14 The Veggie

Provolone, Swiss, onions, lettuce, tomatoes, green bell pepper, vinegar, oil, oregano and salt.

Nutrition info: 642 kcal; 55g fat; 28g protein; 10g total carbs; 8g net carbs

#5 The Super Sub

Provolone, onions, tomatoes, lettuce, vinegar, oil, oregano and salt.

Nutrition info: 532 kcal; 41g fat; 30g protein; 11g total carbs; 9g net carbs

#7 Turkey and Provolone

Turkey, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 512 kcal; 38g fat; 33g protein; 8g total carbs; 6g net carbs

#10 Tuna Fish

Pre-made tuna salad, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 752 kcal; 72g fat; 21g protein; 8g total carbs; 6g net carbs

#11 Stickball Special

Boiled ham, hard salami, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 582 kcal; 47g fat; 28g protein; 9g total carbs; 7g net carbs

#12 Cancro Special

Pepperoni, roast beef, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 642 kcal; 47g fat; 48g protein; 7g total carbs; 5g net carbs

California Dreamin’

Turkey, onions, lettuce, tomatoes, guacamole, vinegar, oil, oregano and salt.

Nutrition info: 462 kcal; 36g fat; 27g protein; 10g total carbs; 6g net carbs

Natural Turkey Sub

Provolone, natural turkey, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 412 kcal; 37g fat; 11g protein; 7g total carbs; 5g net carbs

Pepperoni & Cheese

Pepperoni, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 692 kcal; 63g fat; 22g protein; 9g total carbs; 7g net carbs

California Club Sub

Turkey, provolone, bacon, avocado, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 672 kcal; 52g fat; 40g protein; 13g total carbs; 8g net carbs

Turkey Club Sub

Turkey, provolone, onions, lettuce, tomatoes, bacon, mayo, vinegar, oil, oregano and salt.

Nutrition info: 822 kcal; 72g fat; 35g protein; 8g total carbs; 6g net carbs

#6 Roast Beef and Provolone

Roast beef, provolone, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 592 kcal; 42g fat; 45g protein; 7g total carbs; 5g net carbs

#8 Club Sub

Boiled ham, turkey, provolone, guacamole, onions, lettuce, tomatoes, vinegar, oil, oregano and salt.

Nutrition info: 862 kcal; 75g fat; 39g protein; 10g total carbs; 8g net carbs

#9 Club Supreme

Turkey, roast beef, Swiss, onions, lettuce, tomatoes, bacon, mayo, red wine vinegar, oil blend, oregano and salt.

Nutrition info: 872 kcal; 73g fat; 45g protein; 9g total carbs; 7g net carbs

Hot Subs

You can also get a hot sub in a tub. When I order keto, I usually get the steak bacon ranch cheesesteak or the chicken philly cheese steak. In comparison to other meals on their menu, they’re much more filling.

Grilled Portabella Mushroom & Swiss

Swiss cheese, portabella mushroom, olive oil blend, green bell pepper and grilled onions.

Nutrition info: 332 kcal; 27g fat; 16g protein; 12g total carbs; 9g net carbs

Portabella Chicken Cheese Steak

Philly chicken, white American cheese, portabella mushroom, olive oil blend, red and green pepper strips and grilled onions.

Nutrition info: 412 kcal; 22g fat; 38g protein; 12g total carbs; 10g net carbs

#17 Mike’s Famous Philly

Philly beef, white American cheese, red and green pepper strips and grilled onions.

Nutrition info: 432 kcal; 27g fat; 35g protein; 12g total carbs; 10g net carbs

#16 Mike’s Chicken Philly

Philly chicken, white American cheese, red and green pepper strips and grilled onions.

Nutrition info: 372 kcal; 20g fat; 37g protein; 11g total carbs; 9g net carbs

#26 Bacon Ranch Cheesesteak

Philly chicken, white American cheese, lettuce, tomatoes, bacon and ranch.

Nutrition info: 582 kcal; 41g fat; 44g protein; 12g total carbs; 10g net carbs

#31 California Chicken Cheesesteak

Philly chicken, white American cheese, lettuce, tomatoes and mayo.

Nutrition info: 622 kcal; 49g fat; 39g protein; 12g total carbs; 9g net carbs

#20 Grilled Pastrami Reuben (no thousand island dressing)

Pastrami, swiss and sauerkraut.

Nutrition info: 269 kcal; 12.4g fat; 30g protein; 8g total carbs; 6g net carbs

#79 Grilled Italian

Boiled ham, pepperoni, hard salami, provolone, onions, lettuce, tomatoes, vinegar, oil blend, oregano and salt.

Nutrition info: 762 kcal; 64g fat; 36g protein; 11g total carbs; 7g net carbs

Jersey Mike’s Keto Friendly Toppings & Extras

For each Jersey Mike’s sub in a tub you order, you can take out some ingredients if you want to keep it even more low carb or simply add more.

• Extra meat (depending on what you’re getting)
• Provolone (124 kcal; 9g fat; 9g protein; 1g total carbs; 1g net carbs)
• Lettuce (15 kcal; 0g fat; 0g protein; 3g total carbs; 3g net carbs)
• Onions (5 kcal; 0g fat; 0g protein; 1g total carbs; 3g net carbs)
• Tomatoes (10 kcal; 0g fat; 0g protein; 3g total carbs; 3g net carbs)
• Dill pickles (5 kcal; 0g fat; 0g protein; 0g total carbs; 0g net carbs)
• Banana peppers (5 kcal; 0g fat; 0g protein; 0g total carbs; 0g net carbs)
• Jalapeño peppers (5 kcal; 0g fat; 0g protein; 1g total carbs; 1g net carbs)
• Avocado (80 kcal; 6g fat; 2g protein; 3g total carbs; 0g net carbs)
• Guacamole (71 kcal; 7g fat; 1g protein; 3g total carbs; 0g net carbs)
• Red wine vinegar (6 kcal; 0g fat; 0g protein; 1g total carbs; 1g net carbs)
• Olive oil blend (250 kcal; 28g fat; 0g protein; 0g total carbs; 0g net carbs)
• Brown mustard (0 calories; 0g fat; 0g protein; 0g total carbs; 0g net carbs)
• Mayonnaise (250kcal; 28g fat; 0g protein; 1g total carbs; 1g net carbs)
• Caesar (150 kcal; 15g fat; 2g protein; 2g total carbs; 2g net carbs)
• Italian light, packet (80 kcal; 9g fat; 0g protein; 0g total carbs; 0g net carbs)
• Ranch (170 kcal; 17g fat; 0g protein; 2g total carbs; 3g net carbs)
• Hot cherry pepper relish (10 kcal; 0g fat; 0g protein; 2g total carbs; 1g net carbs)

Jersey Mike’s Keto Friendly Drinks

Although diet soda is one of the keto options you can choose from when it comes to all the drinks Jersey Mike’s offers, I suggest you stick with water since there is nothing nutritious about diet soda.

• Water
• Unsweetened iced tea
• Diet mug root beer
• Diet Pepsi
• Diet Sierra Mist

What to avoid at Jersey Mike’s

• No chips
• No fries
• No fountain drinks
• No cookies
• No dessert
• No Buffalo Chicken Cheesesteak
• No Chipotle Cheesesteak
• No Chipotle Turkey Sub
• No Big Kahuna Cheesesteak
• No Big Kahuna Chicken Cheesesteak
• No BBQ Beef sub
• No Meatball and Cheese Sub
• No Thousand Island dressing
• No honey mustard
• No chipotle mayonnaise

Our final opinion

There are plenty of Jersey Mike’s keto style options, especially since you can order any sub in a tub. To get rid of any extra carbs, you can also customize your sandwiches the way you want to.

Even though their sub in a tub option allows you to eat keto and customize your carb count, I don’t love Jersey Mike’s for all the additives they put into their food. Until they start to use cleaner ingredients, nothing will change my mind here.

For more fast food restaurant guides, check out our articles on how to eat low carb and keto at Subway’s, Dunkin Donuts, Burger King, McDonald’s and many other keto friendly guides.

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