Milly Gaines
The ketogenic diet is a low-carbohydrate method of eating. Subway offers a wide range of meats, vegetables, and cheeses that can be suitable for a keto diet. While Subway meals are generally low-carb, they may not meet the strict requirements of a keto diet. Subway salads can be a good option for those on a keto diet, as they can be customized to be low-carb. For example, a salad with spinach, avocado, bacon, cheese, and chicken strips, topped with oil and vinegar or ranch dressing, can be a keto-friendly option. Subway's website has a nutrition calculator that allows customers to check the carb count of their orders.
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What You'll Learn
Subway salads are low-carb and keto-friendly
Subway salads are a great option for those on a keto diet. The ketogenic diet is a low-carbohydrate method of eating, and Subway offers a wide range of low-carb options that can be tailored to your preferences.
Subway's salads can be topped with any of the meats and cheeses found on its sandwiches, making it easy to get your desired fat and protein intake. You can also add extra bacon, pepperoni, guacamole, or cheese to increase the fat content of your salad, which is essential for staying in ketosis.
When it comes to dressing, a 14-gram serving of Subway's Caesar dressing has zero carbs, while ranch and vinaigrette each have 1 gram of carbs per serving. You can also create your own dressing by adding oil and vinegar, which have zero carbs.
In addition to the salad options, Subway also offers protein bowls that contain the same fillings as their foot-long subs, minus the roll. While not all of these are low-carb, you can customize your bowl to fit your keto needs.
To make ordering keto at Subway even easier, use the Subway app to order ahead of time and pick up your meal without waiting in line.
So, if you're on a keto diet and craving a Subway sandwich, don't worry—you can still enjoy a delicious and keto-friendly salad or protein bowl!
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Customise your salad with keto-friendly toppings
When following a keto diet, it is important to remember that not all fats are equal. The keto diet typically restricts carb intake to 20–50 grams per day to reach and maintain ketosis. Thus, your keto salad should limit carb-rich foods and instead incorporate healthy, high-fat ingredients.
- Fresh basil, mozzarella pearls, and caprese.
- Feta crumbles, roasted pumpkin seeds, dried cranberries, and walnuts or sliced almonds.
- Blue cheese crumbles, bacon bits, beef steak, and hard-boiled eggs.
- Tuna, boiled eggs, feta, chia seeds, blended broccoli, avocado, and a vinegar and oil dressing.
- Romaine lettuce, bacon, boiled egg, avocado, and cheese.
- Olive oil, avocado oil, or Caesar dressing.
- Shrimp, lettuce, avocado, and cherry tomatoes, drizzled with olive oil and lemon or lime juice.
- Kale, pine nuts, lemon juice, and avocado.
- Salmon, pesto, lemon juice, salt, and pepper.
- Halloumi.
- Cajun chicken, guacamole, and ripe tomato vinaigrette.
- Greek salad with green tomatoes, turkey, zesty dressing, and lettuce.
- Chicken, and bacon.
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Avoid high-carb sauces and dressings
The ketogenic diet is a low-carbohydrate method of eating. When following a keto diet, it is important to avoid high-carb sauces and dressings. Many store-bought dressings and sauces are loaded with added sugars and other unhealthy, processed ingredients. These can include inflammatory oils like canola oil, soybean oil, and vegetable oil.
To stay in ketosis, it is recommended to choose salad dressings that contain a high amount of fat and a low amount of carbohydrates. A keto-friendly salad dressing will list a fat or oil as one of the first ingredients on the label. Natural oils that have been around for thousands of years, such as olive oil, ghee, avocado oil, almond oil, and sesame oil, are generally considered safe and can be used generously in the keto diet.
Some examples of low-carb condiments that can be used in the keto diet include hot sauce, plain vinegar, dry herbs, mustard, and other seasonings with no added sugar. While mayonnaise can be keto-friendly, it is important to choose brands without artificial carbohydrates or added sugar.
It is always a good idea to read the labels of store-bought products. Manufacturers often add sugar to many products, and carb amounts can differ depending on the serving size.
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Choose low-carb vegetables
Subway salads are a great option for those on a keto diet. Subway allows you to customise your food, so you can add fixings with more fat and cut down on carbohydrates. This includes skipping the bread and opting for a salad or a protein bowl instead of a sandwich.
When it comes to choosing low-carb vegetables to go with your keto diet, it is recommended to consume vegetables that grow above ground. Root vegetables, such as potatoes, tend to carry more carbohydrates and are therefore considered one of the least keto-friendly options.
Some examples of low-carb vegetables that you can include in your keto diet are:
- Lettuce: This can be the main ingredient in your salads, providing a nutritious base with only 4.06 grams of carbs per 100 grams.
- Cucumber: With 2.95 grams of carbs per 100 grams, cucumbers are a great addition to your keto salad. They are also a good source of vitamin K.
- Zucchini: A versatile vegetable with only 3.11 grams of carbs per 100 grams, zucchini can be used in salads, sandwiches, or as a low-carb alternative to pasta dishes in the form of zucchini noodles.
- Mushrooms: Hearty and packed with potassium, mushrooms contain 3.26 grams of carbohydrates per serving. They are a popular breakfast option and can be paired with egg whites for a keto-friendly omelette.
- Celery: Celery is a very low-calorie option with several essential nutrients, including calcium and potassium. It has cancer-preventing properties and contains only 3.32 grams of carbs per 100 grams.
- Broccoli: A keto-friendly vegetable that can be enjoyed in salads or as a side dish.
- Spinach: Spinach is a plant-based source of calcium and iron and is considered keto-friendly.
- Kale: Kale is another green vegetable that is low in carbohydrates and can be included in your keto diet.
- Bell Peppers: These are colourful and crunchy keto-friendly vegetables that can be stuffed with creamy eggs and spinach for a delicious brunch option.
Remember, the key to staying in ketosis is to limit your daily carbohydrate intake. While vegetables are a healthy part of any diet, always check their carb content to ensure they do not take you over your daily limit.
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Subway's protein bowls are not all low-carb
Subway offers a variety of options for those on a keto diet, which is a low-carbohydrate method of eating. While bread is a staple of Subway's menu, the restaurant also offers salads and protein bowls that can be customized to fit a keto diet.
The protein bowls, in particular, are designed to satisfy those seeking a lower-carb option. They contain the same amount of protein, vegetables, cheese, and sauce as the foot-long subs, but without the roll. This allows customers to experience the flavors of their preferred sandwiches while consuming fewer carbohydrates.
However, not all protein bowls are low-carb. For example, the Veggie Patty Bowl contains 41 grams of carbohydrates. It's important to carefully consider the ingredients and make customizations to ensure the meal aligns with keto diet requirements.
Subway's protein bowls can be a good option for those on a keto diet, but it's crucial to be mindful of the specific ingredients and make adjustments as needed. Some bowls, like the Meatball Marinara Protein Bowl, are specifically marketed as low-carb options. Additionally, the Black Forest Ham protein bowl contains 21 grams of protein and is made with organic ingredients, making it a healthier choice.
When ordering a protein bowl or salad at Subway while on a keto diet, it's recommended to use the nutrition calculator on the Subway website or app to determine the exact carbohydrate content of your meal. This allows for a more informed decision and helps ensure that the meal aligns with the dietary restrictions of a keto diet.
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Frequently asked questions
Yes, Subway salads can be eaten on a keto diet, but it is important to be mindful of the ingredients used. Subway offers a wide range of meats, vegetables, and dressings that can be combined to create a keto-friendly salad.
When creating a keto-friendly salad at Subway, it is recommended to choose ingredients that are low in carbohydrates and high in fat. This includes meats such as steak or ground meat, which tend to be higher in fat than poultry options like chicken or turkey. Load up on low-carb vegetables such as spinach, bell peppers, cucumbers, pickles, avocado, and red onion. For a carb-free dressing, stick to oil and vinegar, or choose a small amount of ranch or vinaigrette, which have 1 gram of carbs per serving.
Yes, some ingredients at Subway should be avoided or limited on a keto diet. Bread and other high-carb foods, such as chips and sandwiches, should be skipped. Popular salad dressings like Italian dressing, mayonnaise, Thousand Island, grill sauce, and honey mustard are also high in carbohydrates and should be replaced with low-carb options like oil and vinegar.
Subway offers a nutrition calculator on its website, allowing customers to customize their salads and view the nutritional information, including calorie and carb counts. Using this tool can help ensure that your chosen ingredients fit within the parameters of your keto diet. Additionally, some people on a keto diet track their food intake and monitor their ketone levels to ensure they remain in a state of ketosis.
