Low-Calorie, High-Protein Options at Jersey Mike’s
Jersey Mike’s is the go-to spot for subs, but if you’re not careful, you can rack up over 1,000 calories in a single sandwich before you even think about adding chips. The good news? You can absolutely get a high-protein, low-calorie meal at Jersey Mike’s if you know what to order.
Here’s how to build a macro-friendly, protein-packed meal without sacrificing flavor.
1. Sub in a Tub: Turkey and Provolone (No Cheese, Extra Turkey)
Calories: 340 kcal
Protein: 52g
The Sub in a Tub is your best friend if you’re going low-carb but still want all the flavor. Swapping out the bread for a lettuce bowl saves hundreds of calories, and extra turkey ensures you’re getting a serious protein hit.
2. Grilled Chicken Sub (No Bread, Extra Chicken, No Mayo)
Calories: 380 kcal
Protein: 54g
If you want lean protein without the carbs, this grilled chicken sub turned into a tub is a fantastic choice. Ditching the mayo keeps the fats lower, and adding extra grilled chicken pushes the protein over 50g.
3. The Club Sub (No Bread, No Cheese, Extra Turkey and Chicken)
Calories: 420 kcal
Protein: 58g
For serious protein lovers, this turkey and grilled chicken combo is an absolute win. The Sub in a Tub version keeps carbs low, while extra lean meats make it a macro-friendly powerhouse.
4. The Original Italian (Sub in a Tub, No Cheese, Extra Roast Beef & Turkey)
Calories: 450 kcal
Protein: 60g
If you’re in the mood for something hearty, this Italian-inspired combo delivers a massive protein boost while keeping calories reasonable. Dropping the cheese and bread helps cut unnecessary calories while still keeping things delicious.
5. Big Kahuna Chicken Cheesesteak (No Bread, No Cheese, Extra Chicken)
Calories: 390 kcal
Protein: 55g
Who says you can’t have a cheesesteak and stay on track? This breadless, cheeseless version of the Big Kahuna keeps all the grilled goodness while staying lean and protein-packed. If you need a bit more flavor, opt for mustard or extra grilled onions.
6. Roast Beef and Provolone (Sub in a Tub, No Cheese, Extra Roast Beef)
Calories: 400 kcal
Protein: 53g
Roast beef is one of the best protein sources on the menu, and skipping the bread and cheese keeps it light and lean. If you need some extra flavor, go for jalapeños or banana peppers.
7. Tuna Fish (Sub in a Tub, No Mayo, Extra Tuna)
Calories: 410 kcal
Protein: 48g
Tuna is a fantastic high-protein option, but the mayo can turn it into a calorie bomb. Keeping it mayo-free and adding extra tuna makes it one of the best high-protein, low-calorie choices on the menu.
8. Chicken Caesar Wrap (No Wrap, No Cheese, Extra Chicken)
Calories: 390 kcal
Protein: 50g
This deconstructed version of a Chicken Caesar Wrap turns into a super clean, high-protein meal. Skipping the wrap and cheese saves hundreds of calories, while the extra chicken ensures you’re getting a solid protein hit.
9. Mike’s Famous Philly (No Bread, No Cheese, Extra Steak)
Calories: 440 kcal
Protein: 60g
For those who want a classic Philly flavor without the carb overload, this is the move. Extra steak makes it a high-protein dream meal, while keeping it breadless ensures it stays macro-friendly.
10. California Chicken Club (No Bread, No Cheese, Extra Chicken)
Calories: 420 kcal
Protein: 54g
If you like grilled chicken and avocado, this one’s for you. Ditching the bread and cheese keeps it light, while extra chicken ensures you’re hitting your protein goals without unnecessary calories.
Winning at Jersey Mike’s Without Blowing Your Diet
Jersey Mike’s can easily become a calorie disaster, but if you stick to Sub in a Tub options, avoid heavy sauces, and double up on protein, you can enjoy all the flavors without sacrificing your macros.
Next time you hit up Jersey Mike’s, you don’t have to choose between eating smart and enjoying your meal—you can do both!
