Leena Watts
Subway is known for its carb-rich subs and sandwiches, but it also offers a variety of keto-friendly options for those on a ketogenic diet. The ketogenic diet is a low-carb, high-fat eating plan, and while it may seem challenging to find suitable options at a sandwich shop, Subway's customizability makes it possible to stick to your keto diet. From salads to protein bowls and strategic ingredient choices, here's a guide to navigating Subway's menu while staying keto.
| Characteristics | Values |
|---|---|
| Keto-friendly options available at Subway | Yes |
| Bread options | Not keto-friendly |
| Wraps | Not keto-friendly |
| Salads | Keto-friendly |
| Customizable | Yes |
| Online nutrition document | Yes |
| Caesar dressing | Keto-friendly |
| Croutons | Not keto-friendly |
| Protein bowls | Keto-friendly |
| Low-carb vegetables | Lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, red onions |
| Low-carb dressings | Oil and vinegar, ranch, red wine vinegar, yellow mustard, Chipotle Southwest sauce |
| Sugar-free beverages | Diet soda, unsweetened tea |
Explore related products
What You'll Learn
Keto-friendly options at Subway
Subway is a great option for those on a keto diet as it offers a variety of low-carb choices that can be tailored to your preferences. Here are some keto-friendly options to consider when ordering at Subway:
Salads
Salads are a safe option for those on a keto diet, as long as you choose your toppings and dressings wisely. Start with a protein-rich base like grilled chicken, turkey breast, or rotisserie chicken. Then, load up on low-carb vegetables such as spinach, lettuce, tomatoes, cucumbers, green peppers, black olives, and red onions. You can also add extras like avocado, bacon, cheese, and chicken strips. For a dressing, go for low-carb options such as olive oil with salt and pepper, red wine vinegar, Caesar dressing, or ranch.
Protein Bowls
Subway also offers protein bowls, which contain the same fillings as their subs but without the roll. Some lower-carb choices include the Tuna bowl (47 grams of fat, 26 grams of protein, and 8 grams of carbs), the Cold Cut Combo (16 grams of fat, 20 grams of protein, and 9 grams of carbs), and the Rotisserie-Style Chicken bowl (8 grams of fat, 31 grams of protein, and 8 grams of carbs).
Breakfast Options
For breakfast, you can order egg-and-cheese wraps without the bread and add bacon, steak, or ham. Eggs, cheese, and meat are all keto-friendly, but be sure to skip the "combo" deals that include chips and a soda. Instead, opt for a diet or sugar-free beverage.
Customization Tips
When ordering at Subway, it's important to stay away from bread, wraps, and high-carb dressings. You should also avoid sugary drinks, sweets, cookies, and desserts. Managing portion sizes is crucial, as overeating protein and vegetables can still impact your overall carb intake. Use the nutrition calculator on Subway's website to plan your meal and stay within your macros.
Remember, Subway is known for its customizable options, so feel free to mix and match ingredients to create a keto-friendly meal that suits your taste and dietary needs.
Provolone Cheese on Keto: Is It Safe?
You may want to see also
Explore related products
Salads and protein bowls
When building your salad or bowl, start with a protein-rich base such as grilled chicken or turkey breast. Then, load up on low-carb vegetables like spinach, lettuce, tomatoes, cucumbers, green peppers, black olives, and red onions. You can also add healthy fats like avocado and olive oil. If you're feeling very hungry, feel free to ask for double meat. Just remember to manage your portion sizes, as overeating protein and vegetables can still impact your overall carb intake.
Some specific salad suggestions include a spinach base with bell peppers, avocado, bacon, cheese, chicken strips, and a dressing of oil and vinegar or ranch. Another option is to create a Caesar salad by combining rotisserie chicken, spinach, lettuce, and Caesar dressing, while leaving out the croutons.
Subway's newer protein bowls are another option, as they contain the same fillings as their foot-long subs without the roll. However, not all of them are low-carb, so be mindful of your choices. Some lower-carb choices include Tuna, Cold Cut Combo, and Rotisserie-Style Chicken.
Remember to check the nutritional information and use Subway's online nutrition calculator to ensure your meal fits within your macros and keeps you in ketosis.
Steakum's Keto Friendliness: A Tasty Treat?
You may want to see also
Explore related products
Customising your meal
Subway is known for its carb-rich sandwiches, wraps, and subs, but it also offers a variety of customisable options for those on a keto diet. Here are some tips for customising your meal at Subway to make it keto-friendly:
Choose a Salad or Protein Bowl Base
Instead of a sandwich or wrap, opt for a salad or a protein bowl. These options allow you to enjoy the same fillings as the subs without the high-carb bread. Start with a bed of leafy greens such as spinach or lettuce to boost the nutritional value of your meal.
Select Your Protein
Protein is an essential part of the keto diet, typically making up 10% to 20% of your daily calories. Subway offers a variety of keto-friendly proteins, including grilled chicken, turkey breast, rotisserie chicken, bacon, steak, ham, and various cold cuts. Feel free to load up on protein—if you're feeling particularly hungry, you can even ask for a double serving.
Add Healthy Fats and Low-Carb Vegetables
Include healthy fats and low-carb vegetables in your salad or protein bowl to make it more nutritious and flavourful. Avocado, cheese, eggs, and olive oil are great sources of healthy fats. For vegetables, go for options like bell peppers, cucumbers, green peppers, red onions, tomatoes, and black olives. These veggies add texture, flavour, and important nutrients to your meal.
Choose a Keto-Friendly Dressing
When it comes to dressings, opt for low-carb, keto-friendly options. Some good choices include olive oil with salt and pepper, red wine vinegar, yellow mustard, ranch dressing, Caesar dressing, or the Chipotle Southwest sauce. Be mindful of the carb counts in the dressings and remember that the carb counts typically do not include the dressing.
Avoid High-Carb Extras
Stay away from breads, wraps, and high-carb dressings. Also, avoid the "combo" deals that include chips and a soda. If you want a beverage, choose a diet or sugar-free soda, unsweetened tea, or water. Remember that anything with the word "sweet" in the name is probably not keto-friendly.
Keto and Ramen: Can They Co-exist?
You may want to see also
Explore related products
Low-carb dressings
Subway is known for its carbohydrate-rich bread, wraps, and sandwiches. However, it is possible to eat at Subway while adhering to a keto diet by opting for salads or protein bowls and customizing your meal to fit your dietary needs.
When ordering keto at Subway, the key is to focus on sandwich fillings and toppings while avoiding high-carb bread and sauces. You can customize your salad or protein bowl with keto-friendly toppings such as grilled chicken, bacon, avocado, cheese, and low-carb vegetables.
- Oil and vinegar : A combination of oil and vinegar is a great keto-friendly option as it contains zero carbs. You can add as much oil and vinegar as you like to your salad without worrying about exceeding your carb limit.
- Mayonnaise : Mayonnaise, or mayo, is another good choice for a keto-friendly sauce. It is often used as a base for other dressings and can be paired with a variety of flavors. Subway offers a tuna bowl with mayo, which can be a great option for those who want a break from meat.
- Mustard : Mustard is a keto-friendly condiment that can add a tangy flavor to your salad or protein bowl. It is a good alternative to high-carb sauces like honey mustard, which should be avoided on a keto diet.
- Caesar dressing : A 14-gram serving of Subway's Caesar dressing has zero carbs, making it a suitable choice for a keto diet. However, be sure to skip the croutons and pair it with keto-friendly toppings to keep your meal low-carb.
- Ranch : Subway's ranch dressing has 1 gram of carb per serving, so it can be a good option in moderation. Just be mindful of the amount you use to stay within your carb allowance.
- Vinaigrette : With 1 gram of carb per serving, vinaigrette is another low-carb dressing option at Subway. It can add a tangy and slightly sweet flavor to your salad.
When choosing a dressing, it is important to check the nutritional information and be mindful of portion sizes to ensure your meal stays within your keto goals. Additionally, remember to skip the "combo" deals and sugary drinks, opting instead for unsweetened tea or diet soda.
Grapefruit on Keto: Can You Eat Red Ones?
You may want to see also
Explore related products
Drinks and sides
Drinks
It is important to stay hydrated on the keto diet, so be sure to drink plenty of water. If you want something other than water with your Subway meal, choose a diet or sugar-free soda, or unsweetened tea. Stay away from sugary drinks.
Sides
When it comes to sides, salads are a good option for keto dieters. Subway offers a range of low-carb vegetables that can be added to a salad, such as spinach, lettuce, tomatoes, cucumbers, green peppers, black olives, and red onions. You can also add extra meat to your salad, such as chicken, bacon, or turkey breast. Just be sure to skip the croutons and high-carb dressings. Some keto-friendly dressing options include olive oil with salt and pepper, red wine vinegar, Caesar dressing, yellow mustard, or Chipotle Southwest sauce.
If you're looking for a more filling option, Subway also offers protein bowls, which contain the same fillings as their foot-long subs but without the roll. However, not all of the protein bowls are low-carb, so be sure to check the nutritional information before ordering. Some lower-carb choices include the Tuna bowl (550 calories, 47 grams of fat, 26 grams of protein, and 8 grams of carbs) and the Rotisserie-Style Chicken bowl (220 calories, 8 grams of fat, 31 grams of protein, and 8 grams of carbs).
Remember, when eating keto at Subway, it's important to manage your portion sizes and keep track of your overall carb intake.
Pommegranates on Keto: Are the Seeds Safe to Eat?
You may want to see also
Frequently asked questions
Subway offers a range of keto-friendly options, including salads, protein bowls, and sandwiches without bread. You can choose a protein base like grilled chicken or turkey breast, add low-carb vegetables, and finish with a low-carb dressing like oil and vinegar or Caesar.
You should avoid bread, wraps, sweets, cookies, desserts, and sugary drinks. Also, stay away from dressings with a high carb count.
No, the wrap is not keto-friendly as it is not made with low-carb ingredients.
You can use the nutrition calculator on Subway's website to plan your meal in advance and ensure it fits within your macros. You can also refer to their online nutrition document, which tells you exactly how many carbs you are consuming.
