Dante Carrillo
Subway is a fast-food chain that offers a variety of sandwiches, salads, and sides. It is known for its foot-long subs, which are made with carbohydrate-rich bread. For those on a keto diet, this may seem like a non-starter. However, Subway offers several menu items that can be customized to fit a keto diet. The key is to focus on protein and healthy fats while avoiding high-carb options like bread and sugary sauces. Subway's protein bowls and salads are a great choice as they can be topped with any of the meats and cheeses found on its sandwiches. For a keto-friendly dressing, oil and vinegar are a good option, as they are carb-free.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low-carb options are available at Subway |
| Fats | High-fat options are available at Subway |
| Proteins | High-protein options are available at Subway |
| Customization | Subway allows customization of food items |
| Keto-friendly options | Salads, protein bowls, and keto dressings like oil and vinegar |
| Keto diet | Ketogenic diets are low-carb, high-fat eating plans |
| Ketosis | Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates |
| Calories | Calorie count should be monitored while on a keto diet |
| Portion size | Portion sizes should be considered while ordering keto at Subway |
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What You'll Learn
Subway salads are a great keto option
Subway is best known for its foot-long subs, made with plenty of bread—a carbohydrate-rich food that is restricted on a keto diet. However, Subway offers plenty of other options that can help you stay in ketosis.
When ordering a keto salad at Subway, focus on protein and healthy fats while avoiding high-carb options. You can add as many low-carb veggies as you like, such as cucumber, lettuce, red onions, spinach, green peppers, and black olives. Some Subways even offer sauerkraut, a fermented food that can add some probiotics to your diet without the carbs.
For a keto-friendly salad dressing, stick to oil and vinegar, which have zero carbs. A 14-gram serving of Subway Caesar dressing also has zero carbs, while ranch and vinaigrette each have 1 gram of carbs per serving. You can also double up on meat or add extras like cheese and guacamole to increase your meal's fat content.
Subway's salads are a convenient and tasty option for when you're craving something lighter and fresher while staying true to your keto diet.
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Customise your salad with keto-friendly toppings
Subway is a great place to eat keto as it offers a variety of sandwiches, salads, and sides that can be customised to fit a keto diet. The key is to focus on the fillings and toppings while avoiding high-carb bread and sauces.
When it comes to customising your salad with keto-friendly toppings, you have a variety of options. Firstly, you can choose from a range of low-carb vegetables, including:
- Cucumbers
- Lettuce
- Red onions
- Spinach
- Green peppers
- Black olives
- Tomatoes
In addition to these veggies, you can also add extra cheese, bacon, pepperoni, guacamole, or avocado to increase the fat content of your salad.
If you're a keto vegetarian, simply choose a mix of greens and veggies and add a double portion of a low-carb keto dressing to up your fats for the day. For breakfast, you can opt for a classic bacon, egg, and cheese combo served in a bowl with a fork.
For your protein fix, you can choose from a variety of meats, such as:
- Turkey breast
- Cold cut combo
- Roast beef
- Chicken strips
- Steak strips
And don't forget the dressing! You can keep it simple with oil and vinegar, or red wine vinegar, or choose a more flavourful option like Caesar dressing, ranch, or mustard.
With so many keto-friendly toppings and dressings to choose from, you can create a delicious and nutritious salad that fits perfectly within your keto diet.
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Choose a keto-friendly dressing, like oil and vinegar
Subway is a great place to eat keto as it offers a variety of sandwiches, salads, and sides that can be customized to fit your dietary needs. The key is to focus on protein and healthy fats while avoiding high-carb options like bread and sugary sauces.
When it comes to choosing a keto-friendly dressing, oil and vinegar are an excellent choice. You can ask for extra virgin olive oil and red wine vinegar to be added to your salad or sandwich. This combination makes a delicious and carb-free dressing. You can also add other keto-friendly toppings like bacon, pepperoni, guacamole, or extra cheese to increase the fat content of your meal.
If you're looking for a more flavorful dressing, Subway's Caesar dressing and ranch are also good options, as they have zero or very low carbs. You can also try mustard, which is another keto-friendly condiment.
Remember to check the nutritional information and be mindful of portion sizes to ensure your meal fits within your daily carb allowance and aligns with your keto goals. With these tips, you can enjoy a delicious and fulfilling keto-friendly meal at Subway.
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Subway protein bowls are another keto-friendly option
The key to staying in ketosis at Subway is to focus on protein and healthy fats while limiting carbohydrates. Subway's protein bowls can be customised to fit your keto diet. Start by choosing a protein like turkey breast, roast beef, or a vegetarian option. Then, add plenty of low-carb vegetables such as lettuce, spinach, cucumbers, green peppers, and black olives.
To make your bowl even more keto-friendly, opt for a keto-approved sauce or dressing. Oil and vinegar, a classic combination, are a great choice as they add flavour without the carbs. You can also add extra virgin olive oil for a more robust taste. Other keto-friendly dressing options include mustard, Caesar dressing, ranch, and Chipotle Southwest sauce.
If you want to increase the fat content of your meal, consider doubling up on meat or adding extras like cheese, avocado, bacon, or guacamole. Just remember to check the nutritional information provided by Subway to ensure your choices fit within your daily carb allowance.
With Subway's protein bowls, you can enjoy a convenient and tasty meal that aligns with your keto diet.
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Avoid high-carb options like bread and sugary drinks
Subway is best known for its foot-long subs, made with plenty of bread, a high-carb option that should be avoided when following a keto diet. The same goes for sugary drinks, which are also high in carbs.
When eating keto at Subway, it's important to focus on protein and healthy fats while avoiding high-carb options like bread and sugary drinks. Subway offers several menu items that can be customised to fit a keto diet. For example, you can ask for any sandwich filling to be served in a bowl instead of on bread. This way, you can still enjoy the flavours you love without the extra carbs from the bread.
If you're craving something lighter and fresher, Subway's salads are a great choice. They're typically safe for keto if you choose the right toppings and dressings. The key is to add plenty of low-carb vegetables and a keto-friendly dressing like oil and vinegar, mustard, or mayo. You can also ask for modifications to fit your keto diet, such as extra cheese or avocado on your salad.
While Subway offers healthy options, it's still possible to overdue it on calories and fat. Be mindful of portion sizes, and consider splitting a sandwich or salad with a friend.
In conclusion, following a keto diet doesn't mean giving up fast food altogether. Subway provides a variety of sandwiches, salads, and sides that can be customised to fit your dietary needs.
Frequently asked questions
Yes, oil and vinegar are keto-friendly dressings that can be added to salads and protein bowls.
Subway offers several keto-friendly options that can be customised to fit your dietary needs. You can skip the bread and opt for a salad or protein bowl with meat, low-carb veggies, and keto-friendly dressings. Some popular keto-friendly salads at Subway include the Veggie Delight, Tuna, Cold Cut Combo, Rotisserie-Style Chicken, and Oven Roasted Turkey.
When eating keto at Subway, it is best to avoid high-carb options such as bread, wraps, and sugary sauces. Stay within your daily carb allowance by checking the nutritional information provided by Subway.
Subway allows you to customise your meal by adding extra protein or fat to stay within your keto macros. You can also ask for your sandwich fillings to be wrapped in lettuce instead of bread. Remember to communicate your dietary needs and be mindful of portion sizes.
