Leena Watts
Subway is known for its carb-rich subs, but that doesn't mean it's impossible to eat keto at the popular fast-food chain. The ketogenic, or keto, diet is a low-carb, high-fat eating plan that typically restricts carbs to 5% to 10% of daily calories. While Subway's bread and wraps are not keto-friendly, the restaurant offers plenty of customisation options to tailor your meal to your preferences. This includes swapping out the bread for a lettuce wrap or opting for a salad or protein bowl instead.
| Characteristics | Values |
|---|---|
| Can you eat Subway wraps on keto? | No, the wraps are not keto-friendly as they are made with wheat flour and not low-carb ingredients. |
| Keto-friendly options at Subway | Salads, protein bowls, lettuce-wrapped sandwiches, eggs, cheese, meat, low-carb veggies, keto-friendly dressings like oil and vinegar or mustard. |
| Keto-friendly drinks at Subway | Water, diet or sugar-free soda, unsweetened tea, coffee. |
| Keto-friendly dressings at Subway | Caesar dressing, oil and vinegar. |
| Items to avoid on keto | Breads, wraps, Honey Mustard sauce, Sweet Onion sauce, sugary drinks, cookies and sweets. |
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What You'll Learn
Subway's keto-friendly options
Subway offers a range of keto-friendly options that can be tailored to fit your keto lifestyle. Here are some suggestions for navigating the menu while adhering to a ketogenic diet:
Breads and Wraps
Breads and wraps are typically not keto-friendly due to their high carbohydrate content. Subway's wraps, for example, are made with wheat flour, which is not suitable for a low-carb diet. Instead of opting for a traditional sandwich, consider ordering a lettuce-wrapped sandwich or using extra lettuce to wrap your fillings.
Salads and Protein Bowls
Salads and protein bowls are excellent keto-friendly choices at Subway. You can customize these options with various low-carb veggies and keto-friendly proteins. Some recommended salads include the Chicken & Bacon Ranch Salad, the Steak & Cheese Salad, and the Turkey Breast Salad. For a truly carb-free option, stick to oil and vinegar as your dressing, or choose a single serving of Subway Caesar dressing, which has zero carbs.
Breakfast Options
Subway offers several breakfast options that can be made keto-friendly. Order any of the breakfast sandwiches without the bread, and feel free to double up on eggs, cheese, or meat. You can also add guacamole for extra flavour and healthy fats.
Beverages
When ordering a beverage at Subway while on a keto diet, it is best to avoid sugary drinks. Opt for water, unsweetened iced tea, diet soda, or coffee instead.
Sides and Sauces
Avoid carb-heavy sides like cookies, chips, and sweetened beverages. Also, be mindful of high-carb sauces like honey mustard and sweet onion sauce. Instead, choose low-carb options like mustard, oil and vinegar, or Subway's Caesar dressing.
Customization
Subway is known for its menu flexibility, allowing you to customize your meal. Take advantage of this by skipping the bread, focusing on protein-rich fillings, loading up on low-carb veggies, and choosing appropriate sauces to stay within your keto macros.
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Bread and wraps to avoid
Bread and wraps are typically high in carbohydrates, which are restricted in a keto diet. Therefore, it is best to avoid traditional bread and wraps when following a keto diet.
Subway, for example, is known for its carbohydrate-rich bread and wraps, which are not keto-friendly. While Subway offers many keto options, such as salads and protein bowls, its bread and wraps are not suitable for a keto diet.
However, there are some alternative options for bread and wraps that are keto-friendly. For example, cloud bread, or oopsie bread, is a popular choice for those on a keto diet. It is a protein-rich alternative to regular bread and can be used as a sandwich base or English muffin replacement. Another option is Ezekiel bread, which is a healthier type of bread that is suitable for sandwiches.
When it comes to wraps, large lettuce leaves, especially iceberg or romaine lettuce, can be used as a low-carb alternative to traditional wraps. Nori sheets are another option, although they can become soggy quickly, so it is best to fill them just before eating. Steamed collard green leaves are also a more durable option for wraps and may provide some extra nutrients.
It is important to note that the ketogenic diet is a low-carbohydrate method of eating, and the specific carbohydrate restrictions can vary depending on the individual. Therefore, it is always a good idea to check the carbohydrate content of any bread or wrap before consuming it as part of a keto diet.
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Keto-friendly sauces and dressings
Subway is best known for its foot-long subs, made with plenty of carbohydrate-rich bread. If you’re on a ketogenic or keto diet, which is a low-carb, high-fat eating plan, you might think Subway is off the menu. But there are plenty of things on Subway’s menu that can help you stay in ketosis.
When eating keto at Subway, the bread is a no-go, and the wraps are probably not keto-friendly since they are made of wheat flour. However, you can still eat keto-friendly foods such as eggs, cheese, and meat. Salads or bowls are going to be the easiest thing to order. You can top your salad with meat and cheese, and add oil and vinegar as a carb-free dressing. A 14-gram serving of Subway Caesar dressing also has zero carbs, and Subway ranch and vinaigrette each have 1 gram of carbs per serving.
If you're looking for keto-friendly sauces and dressings, you can make your own using ingredients such as olive oil, apple cider vinegar, light soy sauce, lemon juice, fresh garlic, cracked pepper, salt, chilli flakes, butter, and various herbs and spices.
- Mayonnaise: a great base for cold dips and dressings. You can make it yourself or buy mayo made with avocado oil or light olive oil.
- Keto cheese sauce: make a roux with butter and almond flour, then add a pack of Philly lightest and 100g of cheddar. Thin with water to your desired consistency. Add garlic puree for a garlic butter sauce.
- Teriyaki sauce: brown swerve, soy sauce, and everything bagel seasoning (or black sesame seeds).
- Hollandaise sauce: a super tasty butter sauce great for steaks, veggies, and fish.
- Sugar-free ketchup: store-bought or homemade.
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Keto-friendly drinks
When following a keto diet, it is important to remember that the diet is low-carb, high-fat. So, when choosing a drink, it is best to avoid sugar and carbohydrates.
Water is always the healthiest choice as it is free of calories, carbs, and additives. However, if you are looking for something with a bit more flavour, there are plenty of keto-friendly options.
Tea and coffee are keto-friendly, as long as you don't add sugar or another sweetener. Herbal infusions are also a good choice.
Some soft drinks are keto-friendly, but it is important to be mindful of artificial sweeteners such as sucralose and aspartame, which may damage healthy gut bacteria and strengthen sugar cravings. Instead, opt for natural zero-calorie sweeteners such as stevia or erythritol.
Sparkling water is another great option, and you can add flavour with lemon or lime juice.
Although cow's milk is not recommended on keto due to its natural sugar content, several plant-based alternatives are keto-friendly, such as unsweetened almond or coconut milk.
Finally, alcohol is not forbidden on a keto diet. Dry red and white wine is fine in moderation, and spirits such as vodka, gin, and whiskey have no carbs at all.
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Keto-friendly sides
While Subway is best known for its carbohydrate-rich subs, it does offer keto-friendly options. The key is to skip the bread and wraps and opt for a salad or protein bowl instead.
Now, for the sides. The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. Here are some keto-friendly side dishes to accompany your main course:
- Buffalo cauliflower bites: These are a great alternative to wings, being lower in calories but still packed with flavour. They can be served with a blue cheese or ranch dressing.
- Roasted vegetables: Try roasting some cauliflower, broccoli, or zucchini.
- Salads: Salads are a great option for a keto-friendly side. Try a Greek salad with romaine lettuce, scallions, fresh dill, feta, and a lemon and olive oil dressing. Or, for something different, a cucumber salad with a creamy yoghurt or sour cream base, lemon juice or vinegar, a keto-friendly sweetener, and fresh herbs.
- Bacon Brussels sprouts: Upgrade your basic sprouts recipe by adding bacon and garlic.
- Cheese: Try halloumi fries or cheese sticks.
- Spinach: Sautéed spinach with garlic is a great way to get your greens.
Remember, when following a keto diet, it's important to monitor your intake of carbohydrates, proteins, and fats to ensure you stay within the recommended ranges.
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Frequently asked questions
No, the Subway wrap is not keto-friendly since it is made with wheat flour and not low-carb ingredients.
Subway offers a variety of keto-friendly options, including salads, protein bowls, and lettuce-wrapped sandwiches. You can also customize your meal by skipping the bread and choosing low-carb veggies and keto-friendly dressings.
Some keto-friendly salads at Subway include the Veggie Delight, Tuna, Cold Cut Combo, Rotisserie-Style Chicken, and Oven Roasted Turkey.
Some keto-friendly protein bowls at Subway include the Tuna Protein Bowl, Cold Cut Combo, Oven Roasted Turkey, and All-American Club.
It is recommended to stick to water, unsweetened tea, or diet/sugar-free beverages while on a keto diet. Avoid sugary drinks, as they are high in carbs.
