This Keto Italian Sub Roll-Ups Bowl is a delicious, low-carb alternative to a classic Italian sub sandwich. Packed with layers of savory deli meats, creamy cheese, tangy pickles, fresh avocado, and zesty seasonings, this meal is satisfying and perfect for meal prep. It’s quick to assemble and full of bold flavors, making it a great keto-friendly lunch or snack!
Ingredients
For the Roll-Ups:
- 6 slices deli ham
- 6 slices salami
- 6 slices provolone or mozzarella cheese
- 6 slices turkey or roast beef (optional)
For the Bowl Additions:
- ½ avocado, sliced
- ¼ cup red onions, thinly sliced
- ¼ cup banana peppers
- ¼ cup pickle slices
- 1 tablespoon olive oil or Italian dressing
- ½ teaspoon oregano
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes (optional, for heat)
Instructions
Step 1: Assemble the Roll-Ups
- Lay a slice of cheese on a flat surface.
- Place ham and salami on top of the cheese.
- Roll tightly into a spiral, then slice into bite-sized rolls.
- Repeat for the remaining slices.
Step 2: Assemble the Bowl
Arrange the roll-ups in one section of a meal prep container or plate.
Add sliced avocado, pickles, red onions, and banana peppers on the side.
Drizzle with olive oil or Italian dressing.
Sprinkle with oregano, black pepper, and red pepper flakes for flavor.
Step 3: Serve & Enjoy
Serve fresh and enjoy as a low-carb lunch or snack!
Pair with a side of mustard, ranch, or spicy mayo for dipping.
Keto Italian Sub Roll-Ups Bowl: Detailed Guide
This Keto Italian Sub Roll-Ups Bowl is an easy, no-bread alternative to the classic Italian sub sandwich. It’s a low-carb, high-protein, and flavorful meal that can be prepared in under 10 minutes. With layers of delicious deli meats, cheese, and crunchy toppings, this dish is perfect for meal prep, lunches, or a quick snack.
Nutritional Benefits of This Meal
This bowl is loaded with healthy fats, protein, and essential nutrients while keeping carbs to a minimum. Here’s what each component offers:
- Deli Meats (Ham, Salami, Turkey, or Roast Beef) – High in protein, keeps you full longer.
- Cheese (Provolone or Mozzarella) – Provides calcium, protein, and a creamy texture.
- Avocado – Rich in heart-healthy monounsaturated fats, fiber, and potassium.
- Pickles & Banana Peppers – Low in calories, packed with probiotics and tangy flavors.
- Olive Oil – Contains anti-inflammatory compounds and adds healthy fats.
- Oregano & Seasonings – Boosts flavor and contains antioxidants.
Step-By-Step Instructions (Extended Version)
Step 1: Prepare the Roll-Ups
Lay out the cheese slices on a clean surface. If using softer cheese, you can stack it between the meats.
Place one slice of ham, salami, and turkey (if using) on top of the cheese.
Roll tightly into a spiral and use a toothpick if needed to hold them in place.
Slice into bite-sized pinwheels for easy eating.
Repeat until all roll-ups are made.
Step 2: Assemble the Bowl
Arrange the roll-ups in one section of your bowl or meal prep container.
Add sliced avocado for a creamy and nutrient-packed addition.
Scatter the red onion slices, banana peppers, and pickles for crunch and tanginess.
Drizzle with olive oil or Italian dressing for added flavor.
Sprinkle with seasonings like oregano, black pepper, and red pepper flakes.
Step 3: Serve & Enjoy
Eat immediately for the freshest flavor, or store for later.
Serve with dipping sauces like mustard, ranch, or a low-carb creamy Italian dressing.
Enjoy as a lunch, snack, or even a light dinner!
Make It Your Own: Variations & Additions
Protein Upgrades: Add prosciutto, roast beef, pepperoni, or grilled chicken for extra protein.
Cheese Options: Swap provolone for cheddar, Swiss, or pepper jack for a flavor twist.
Crunch Factor: Include shredded lettuce, sliced cucumbers, or cherry tomatoes.
Spicy Kick: Add jalapeños or spicy banana peppers for heat.
Keto-Friendly Dressing Options: Use low-carb balsamic vinaigrette, ranch, or an avocado-based dressing.
Wrap It Up: Use large romaine lettuce leaves to turn this into a lettuce wrap sandwich.
Meal Prep & Storage Tips
Refrigeration: Store in an airtight container in the fridge for up to 3 days.
Avocado Tip: To prevent browning, brush avocado slices with lemon or lime juice.
On-the-Go: Keep dressing separate until you’re ready to eat for freshness.
This Keto Italian Sub Roll-Ups Bowl is a healthy, satisfying, and flavorful meal that’s perfect for anyone looking for a low-carb alternative to traditional sandwiches! Would you like a specific dressing recipe to pair with it?
Conclusion & Tips
Extra Crunch? Add sliced cucumbers or lettuce for more texture.
More Protein? Add sliced turkey, roast beef, or prosciutto.
Meal Prep Friendly: Store in an airtight container in the fridge for up to 3 days.
Dipping Sauce:
Pair with creamy Italian dressing, ranch, or balsamic glaze.