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Jersey Mike's Keto Menu with Full Nutrition

You have to check out the Jersey Mike’s Keto-friendly menu items if you’re looking for a quick option on the go.

They offer a diverse set of offerings that can be a refreshing alternative to other fast food places, especially when the only options are bunless burgers.

Ingredients are always fresh and the quality of the meat is second to none — this is a favorite fast food place of mine.

If you find yourself to be more of a Jimmy John’s or Chick-fil-A fan, I have eating out guides for those restaurants, too!

Jump to: Tips | Cold Subs | Hot Subs | Salads | Soups | Condiments | Beverages

Tips for Ordering Keto at Jersey Mike’s

  • All of the sandwiches offered at Jersey Mike’s can be ordered as a “Sub in a Tub.” As the name suggests, this means all of the fillings of the sub will come in a container instead of on bread. The amount of lettuce is enough to consider it a salad, for sure.
  • You can save 3g carbs (includes 1g of fiber) on your meal by ordering without onions or tomatoes. I tend to still eat them because they complete the sub sandwich fantasy, but it is an option.
  • To switch it up, try adding some additional toppings. You can’t go wrong with jalapenos or banana peppers.
  • Request that your toppings are sliced or chopped up to make it easier to eat on the go.
  • If bunless sandwich options aren’t your thing, soups and salads are also offered.
  • In a hurry? Order ahead through the mobile app for a quick pick-up!
Jersey Shore Sub in a Tub from Jersey Mike's

The “Sub in a Tub” from Jersey Mike’s will come conveniently packed in a container with no bread.

Cold Subs

By default, the cold subs tend to have the lowest carb count and come with onions, lettuce, tomatoes, vinegar, oil and spices — referred to as “Mike’s Way.”

Remember, the tomatoes and onions add an additional 3g (1g fiber) of carbs total to your meal. If you need to lower your carb count, consider removing these.

  • #1 BLT, no mayo
    (260 calories, 21g fat, 6g carbs, 12g protein)
  • #1 BLT, with mayo
    (500 calories, 46g fat, 8g carbs, 12g protein)
  • #2 Jersey Shore Favorite
    (260 calories, 12.5g fat, 11g carbs, 1g fiber, 26g protein) 10g net carbs
  • #3 American Classic
    (260 calories, 12.5g fat, 10g carbs, 1g fiber, 26g protein) 9g net carbs
  • #4
    (250 calories, 12g fat, 12g carbs, 1g fiber, 24g protein) 11g net carbs
  • #5 Super Sub
    (280 calories, 13g fat, 12g carbs, 1g fiber, 28g protein) 11g net carbs
  • #6 Roast Beef & Provolone
    (410 calories, 22g fat, 8g carbs, 1g fiber, 46g protein) 7g net carbs
  • #7 Turkey Breast & Provolone
    (240 calories, 10g fat, 8g carbs, 1g fiber, 30g protein) 7g net carbs
  • #8 Club Sub
    (570 calories, 43g fat, 11g carbs, 1g fiber, 34g protein) 10g net carbs
  • #9 Club Supreme
    (650 calories, 47g fat, 10g carbs, 1g fiber, 47g protein) 9g net carbs
  • #10 Tuna Salad
    (500 calories, 40g fat, 12g carbs, 1g fiber, 23g protein) 11g net carbs
  • #11 Stickball Special
    (320 calories, 20g fat, 10g carbs, 1g fiber, 27g protein) 9g net carbs
  • #12 Cancro Special
    (460 calories, 26g fat, 8g carbs, 1g fiber, 49g protein) 7g net carbs
  • #13 Original Italian
    (380 calories, 21g fat, 13g carbs, 1g fiber, 34g protein) 12g net carbs
  • #14 Veggie
    (380 calories, 26g fat, 10g carbs, 1g fiber, 25g protein) 9g net carbs
  • Chicken Salad
    (530 calories, 47g fat, 9g carbs, 3g fiber, 16g protein) 6g net carbs
  • California Club
    (420 calories, 26g fat, 12g carbs, 5g fiber, 35g protein) 7g net carbs
  • California Dreamin’
    (190 calories, 7g fat, 9g carbs, 4g fiber, 22g protein) 5g net carbs
  • Chipotle Turkey
    (530 calories, 42g fat, 12g carbs, 1g fiber, 27g protein) 11g net carbs

Hot Subs

The hot subs tend to be a little higher in carbs, but there are still plenty of options. I will sometimes add additional lettuce to bulk it up like a salad.

  • #15 Meatball and Cheese
    (520 calories, 40g fat, 13g carbs, 3g fiber, 27g protein)  10g net carbs
  • #16 Chicken Philly
    (400 calories, 21g fat, 16g carbs, 1g fiber, 37g protein) 15g net carbs
  • #17 Steak Philly
    (440 calories, 27g fat, 14g carbs, 1g fiber, 35g protein) 13g net carbs
  • #18 Grilled Chicken Parmesan
    (340 calories, 17g fat, 6g carbs, 1g fiber, 41g protein) 5g net carbs
  • #18 Chicken Parmesan
    (390 calories, 20g fat, 17g carbs, 2g fiber, 36g protein) 15g net carbs
  • #20 Reuben
    (380 calories, 22g fat, 17g carbs, 4g fiber, 29g protein) 13g net carbs
  • Pastrami and Swiss
    (350 calories, 19g fat, 11g carbs, 34g protein)
  • #42 Chipotle Chicken
  • (680 calories, 51g fat, 19g carbs, 3g fiber, 36g protein) 16g net carbs
  • #43 Chipotle Steak
    (720 calories, 57g fat, 17g carbs, 3g fiber, 35g protein) 14g net carbs
  • #55 Chicken Big Kahuna
    (450 calories, 25g fat, 17g carbs, 1g fiber, 41g protein) 16g net carbs
  • #56 Big Kahuna
    (490 calories, 31g fat, 15g carbs, 1g fiber, 39g protein) 14g net carbs
  • #44 Buffalo Chicken Cheesesteak
    (640 calories, 47g fat, 18g carbs, 39g protein)
  • Buffalo Steak Cheesesteak
    (680 calories, 53g fat, 16g carbs, 37g protein)
  • #31 California Cheesesteak
    (660 calories, 52g fat, 12g carbs, 35g protein)
  • California Chicken Cheesesteak
    (620 calories, 46g fat, 14g carbs, 37g protein)
  • Chicka-Phila-Roni
    (450 calories, 27g fat, 11g carbs, 26g protein)
  • Steak Bacon Ranch Cheesesteak
    (650 calories, 51g fat, 11g carbs, 39g protein)
  • #26 Chicken Bacon Ranch Cheesesteak
    (620 calories, 45g fat, 13g carbs, 41g protein)
  • Grilled Chicken Sub
    (430 calories, 30g fat, 9g carbs, 31g protein)
Keto Sub in a Tub from Jersey Mike's

The Jersey Shore (#2) comes complete with provolone, ham and cappacuolo

Salads

  • Mike’s Salad
    (60 calories, 0g fat, 13g carbs, 3g fiber, 3g protein) 10g net carbs
  • Mike’s Salad with chicken
    (260 calories, 5g fat, 13g carbs, 3g fiber, 42g protein) 10g net carbs
  • Feta Salad
    (140 calories, 5g fat, 17g carbs, 4g fiber, 8g protein) 13g net carbs
  • Feta Salad with chicken
    (340 calories, 9g fat, 17g carbs, 4g fiber, 47g protein) 13g net carbs
  • Chef Salad
    (250 calories, 10g fat, 16g carbs, 4g fiber, 25g protein) 12g net carbs

Salad Dressings

  • Blue cheese
    (120 calories, 12g fat, 2g carbs, 1g protein)
  • Caesar
    (150 calories, 15g fat, 2g carbs, 1g protein)
  • Chipotle mayo
    (180 calories, 20g fat, 0g carbs, 0g protein)
  • Golden Italian
    (110 calories, 11g fat, 3g carbs, 0g protein)
  • Honey mustard
    (130 calories, 11g fat, 7g carbs, 0g protein)
  • Italian Fat Free
    (10 calories, 0g fat, 3g carbs, 0g protein)
  • Ranch
    (120 calories, 12g fat, 2g carbs, 0g protein)
  • Russian
    (160 calories, 16g fat, 4g carbs, 0g protein)
  • Balsamic Vinaigrette
    (150 calories, 15g fat, 3g carbs, 0g protein)
  • Thousand Island
    (100 calories, 7g fat, 8g carbs, 0g protein)

Soups

Soup offerings will vary depending on the day. None of them are especially Keto-friendly, but you may be able to fit them into your daily carb count.

Cups of soup

  • Beef Steak and Black Bean, cup
    (140 calories, 2g fat, 21g carbs, 9g fiber, 10g protein) 11g net carbs
  • Chicken Gumbo, cup
    (100 calories, 5g fat, 11g carbs, 1g fiber, 4g protein) 10g net carbs
  • Broccoli Cheese with Florets, cup
    (140 calories, 9g fat, 8g carbs, 10g protein) 8g net carbs
  • Cream of Broccoli, cup
    (90 calories, 6g fat, 9g carbs, 1g fiber, 3g protein) 8g net carbs
  • Creamy Tomato Bisque, cup
    (90 calories, 4g fat, 11g carbs, 1g fiber, 1g protein) 10g net carbs
  • Vegetable Beef and Barley, cup
    (90 calories, 3g fat, 11g carbs, 2g fiber, 5g protein) 9g net carbs
  • Fire Roasted Vegetable Soup, cup
    (60 calories, 0g fat, 10g carbs, 2g fiber, 4g protein) 8g net carbs
  • Beef Barley Soup, cup
    (110 calories, 4g fat, 13g carbs, 3g fiber, 6g protein) 10g net carbs
  • Minestrone, cup
    (70 calories, 3g fat, 8g carbs, 3g protein)

Bowls of soup

  • Broccoli Cheese with Florets, bowl
    (210 calories, 14g fat, 12g carbs, 1g fiber, 6g protein) 11g net carbs
  • Cream of Broccoli, bowl
    (140 calories, 9g fat, 13g carbs, 2g fiber, 4g protein) 11g net carbs
  • Minestrone, bowl
    (110 calories, 5g fat, 12g carbs, 5g protein)

Ordering Keto at Jersey Mike's

Condiments

  • Mike’s Original Way
    (280 calories, 28g fat, 7g carbs, 1g fiber, 1g protein) 6g net carbs
  • Lettuce
    (10 calories, 0g fat, 2g carbs, 0g protein)
  • Onions
    (5 calories, 0g fat, 1g carbs 0g, protein)
  • Tomatoes
    (10 calories, 0g fat, 3g carbs, 1g fiber, 1g protein 2g net carbs
  • Mayonnaise
    (250 calories, 28g fat, 1g carbs, 0g protein)
  • Chipotle mayonnaise
    (230 calories, 25g fat, 2g carbs, 0g protein)
  • Vinegar
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Oil
    (250 calories, 28g fat, 0g carbs, 0g protein)
  • Sprinklings a.k.a. mayonnaise + vinegar + oil
    (520 calories 58g fat 1g carbs, 0g protein)
  • Brown mustard
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Deli pickle
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Banana peppers
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Jalapeno peppers
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Hot cherry pepper relish
    (10 calories, 0g fat, 2g carbs, 0g protein)
  • Avocado
    (80 calories, 6g fat, 3g carbs, 3g fiber, 2g protein) 0g net carbs

Beverages

Diet beverages will vary by location but may include: Diet Dr. Pepper, Diet Mountain Dew, Diet Mug Root Beer, Diet Pepsi, Diet Sierra Mist, Diet Tropicana Twister Orange, and unsweetened iced tea.

Nutrition information pulled from the Jersey Mike’s website.

Do you have a favorite Keto Jersey Mike’s order? Let me know in the comments!

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Posted Apr 17, 2019
by Dominic Geracia

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