Weight Watchers Sub in a Tub

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If you want a hearty sandwich without the carbs, the Weight Watchers Sub in a Tub is the answer. It combines your favorite deli sub ingredients—lean protein, crisp vegetables, and tangy dressing—into a delicious, low-carb bowl. This flavorful, fresh, and adaptable breadless option is ideal for a quick lunch or dinner. This meal prep recipe of Weight Watchers Sub in a Tub is ideal for anyone following the Weight Watchers program or looking for a nutritious, balanced meal because it is low in calories while high in protein and flavor.

STATISTICS OF THE RECIPE

  • Course: Light dinner or lunch
  • Cuisine: American
  • Diet: WW-Friendly, low in calories, protein-rich
  • Full yield: For two members
  • Prep time: Fifteen(15) minutes
  • Cook Time: None
  • Active working time(total): Fifteen(15) minutes
  • Cooking mode: No-cook(assemble and chill)
  • Single portion size: A bowl
  • Level of Difficulty: Easy

TOOLS

  • Mixing bowl
  • Cutting board
  • Meal prep bowls or serving containers
  • Sharp knife
  • Measuring spoons
  • Fork or salad tongs

INGREDIENTS

  • 1/4 cup of pickles or banana peppers
  • Black pepper
  • 2 cups of romaine lettuce
  • Dijon mustard, half a tsp.
  • 1/4 cup of onion
  • Salt, to taste
  • 1/2 cup of cherry tomatoes
  • One tsp. of olive oil
  • 1/4 cup of cucumber
  • A tbsp. of vinegar(red wine)
  • 3 ounces of chicken or turkey breast
  • Mayonnaise, one tbsp.
  • 3 ounces of roast beef or ham
  • One slice of Swiss or provolone cheese

GARNISHING

  • Red pepper, crushed
  • Oregano, dried
  • Parsley, chopped

INGREDIENT NOTES

CHEESE

  • We are using the chopped cheese slices of reduced-fat Swiss or provolone cheese to have cheesy goodness without increasing points. Light string cheese or fat-free mozzarella will also work instead

MEATS

  • Thin slices of lean turkey or chicken breast and lean ham or roasted beef will make your meal rich in protein while keeping the points low. Go with low-sodium lean meat slices to have your own control over sodium levels.

VEGETABLES

  • Halved tomatoes, sliced onions, cucumbers, chopped Romaine lettuce, and peppers add nutrients, crunch, and color with zero points.

MAYONNAISE

  • Use light mayonnaise in a little amounts to add flavor to your dish with minimal points. If you want to keep points even lower, then mix Greek yogurt with mustard and swap this mix with light mayonnaise.

LETTUCE

  • Using Romaine lettuce as a base will provide crunch and volume to your dish with zero points. Use arugula, iceberg lettuce, or spinach instead of Romaine lettuce for a twist.

DRESSING

  • We are using olive oil mixed with salt, red wine vinegar, light mayonnaise, Dijon mustard, and black pepper to have a fresh and tangy dressing. To further reduce the number of calories, use calorie-free Italian dressing.

INSTRUCTIONS

  1. First, wash all the vegetables sing clean tap water to remove any dirt traces.
  2. Then, chop tomatoes, romaine lettuce, onions, banana peppers, and cucumbers.
  3. Make them dry by absorbing all of their moisture using a kitchen towel.
  4. Make the first layer by arranging chopped lettuce in the base of a large bowl or meal prep container.
  5. Now place the slices of lean deli meats over the chopped lettuce.
  6. Over the meat slices, you need to add toppings that include chopped tomatoes, banana peppers, sliced onion, and cucumber.
  7. Now, mix light mayonnaise, vinegar(red wine), mustard(Dijon), and olive oil with seasonings in a small vessel to prepare your dressing
  8. Now, pour this dressing while spreading it all over the ingredients.
  9. Then, toss them well so the dressing gets mixed with everything.
  10. Serve this WW Sub in a Tub immediately or after ten minutes of refrigerating.

TIPS

  • Sprinkle a little oregano or red pepper flakes for a sub-shop flavor.
  • You can try grilled shrimp, tuna, or lean roast beef for a variety of protein content.
  • Add low-points crunch by using air-popped popcorn or crushed baked pita chips.
  • Store the dressing separately if you prepare everything earlier, and mix it up with veggies at the time of serving for a perfect crunch.

STORAGE DIRECTION

If you want to keep your sub bowls fresh and crunchy, then keep the dressing separate while assembling protein and veggies. Store them separately and mix the dressing right before serving.

REFRIGERATOR

  • Pack the dressing and other items separately as directed above and refrigerate them for three days.

FREEZER

  • We will never recommend freezing as the vegetables will lose water and texture upon defrosting.

FAQs

Will the shredded lettuce work instead of chopped?

  • Yes, using shredded lettuce will provide more genuine “sub” texture.

Is that possible to make the vegan version of this recipe?

  • Yes, you may use tofu, chickpeas, or vegan deli slices to make it perfectly suitable for vegans.

How to make it more filling?

  • You will have extra volume and fiber if you add quinoa, cauliflower, or brown rice while assembling.

What other dressings will complement this bowl?

  • Anyone from the lemon-mustard dressing, low-fat ranch dressing, or balsamic vinaigrette will complement these veggies and protein in a tub perfectly.

NUTRITIONAL INFORMATION:

Calories: 240 kilocalories
Net carbs: Seven grams
Total carbs: 10 g
Fiber: Three grams
Protein: 28 g
Serving size: One bowl
Sodium: 590 milligrams

The total Weight Watchers points per serving (1 bowl) is estimated at 4–5 points, depending on the type of meat, cheese, and dressing used.