Keto At Subway: What To Order And Avoid

Subway is a great place to eat keto, as it offers a variety of keto-friendly options. The key is to avoid the bread and opt for a salad or protein bowl instead. You can choose from a range of meats, cheeses, and vegetables, and add healthy fats like avocado, bacon, and guacamole to boost your fat intake. Be mindful of the sauces and dressings you choose, as some are high in carbs and sugar. Overall, Subway provides a convenient and customizable option for those following a keto diet.

Keto-friendly Subway meals

Subway is known for its sandwiches, but it also offers a range of keto-friendly options for health-conscious customers. Here are some tips for ordering keto-friendly meals at Subway:

Salads

Salads are a great option for those following a keto diet. Subway offers a variety of salads that can be customised to your liking. You can choose from a range of meats, including:

• Turkey breast
• Rotisserie-style chicken
• Oven-roasted chicken
• Tuna
• Steak
• Bacon
• Black Forest ham
• Chicken patty
• Cold cut combo meats
• Grilled chicken

For your salad base, you can choose from a range of low-carb veggies, such as:

• Lettuce
• Spinach
• Cucumbers
• Green peppers
• Banana peppers
• Olives
• Tomatoes
• Red onions

Dressings and Sauces

When it comes to dressings and sauces, here are some keto-friendly options:

• Red wine vinegar
• Chipotle Southwest sauce
• Ranch dressing
• Savory Caesar
• Subway vinaigrette
• Guacamole
• Oil
• Spicy brown mustard
• Yellow mustard

Breakfast

If you're looking for a keto-friendly breakfast option at Subway, you can order any of their breakfast sandwiches without the bread. Go for options like:

• Bacon, Egg, and Cheese
• Black Forest Ham, Egg, and Cheese
• Steak, Egg, and Cheese
• Egg and Cheese

Protein Bowls

Subway also offers protein bowls, which are essentially their famous Footlong Subs without the roll. Some keto-friendly options include:

• Black Forest Ham Protein Bowl
• Buffalo Chicken Protein Bowl
• Chicken Bacon Ranch Protein Bowl
• Cold Cut Combo Protein Bowl
• Italian B.M.T. Protein Bowl
• Oven Roasted Chicken Protein Bowl
• Oven Roasted Turkey Protein Bowl
• Spicy Italian Protein Bowl
• Steak and Cheese Protein Bowl
• Tuna Protein Bowl

Drinks

When it comes to drinks, it's best to stick to water, unsweetened iced tea, or diet soda.

What to Avoid

When ordering keto at Subway, it's important to avoid bread, wraps, cookies, chips, and sugary sauces. Stay away from options with names like "Sweet Onion," "Teriyaki," "Marinara," or "Barbecue," as these tend to have high sugar content.

Keto breakfast options

While Subway is best known for its foot-long subs, which are typically made with bread—a carbohydrate-rich food—it does offer some keto-friendly options.

For breakfast, you can order one of their egg and cheese wraps with added bacon, steak, or ham, but without the bread. You can also skip the "combo" deal, which adds chips and a soda to your order. Instead, opt for a diet or sugar-free drink, unsweetened tea, coffee, or water.

• Boiled eggs
• Pre-cooked bacon
• Breakfast sausage
• Pre-cooked mini breakfast sausages
• Cheese sticks
• Greek yoghurt with almonds and blueberries
• Chia seed pudding
• Macadamia nut pancakes
• Cobb salad
• Keto smoothie
• Keto cereal
• Keto beef stroganoff
• Keto cinnamon rolls
• Keto chicken and waffles
• Keto fat bombs
• Keto chocolate-glazed donuts
• Keto blueberry muffins
• Keto egg muffins

Keto salads

Subway is a great place to grab a keto-friendly bite to eat. While the restaurant is famous for its sandwiches, it also offers a wide variety of keto salads.

The best way to eat keto at Subway is to order a salad or a bowl instead of a sandwich. You can choose any sandwich from the menu and ask for it to be made into a salad. This option is usually less expensive than the original sandwich.

• Black Forest Ham Salad: This salad contains healthy veggies such as black olives, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes. You can also double the meat and add a keto-friendly, low-carb dressing such as olive oil with salt and pepper or red wine vinegar. The nutrition info (without dressing) is 120 calories, 3g fat, 13g protein, 12g total carbs, and 8g net carbs.
• Buffalo Chicken Salad: This salad features grilled chicken coated in buffalo sauce, with lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions. It also comes with a drizzle of ranch, but you can skip it if you're strict about carbs. The nutrition info is 220 calories, 11g fat, 20g protein, 12g total carbs, and 8g net carbs.
• Chicken and Bacon Ranch Salad: This salad is a great option if you want to increase your protein intake. It contains all-white meat chicken with seasoning and marinade, topped with bacon and Monterey cheddar cheese on a bed of crunchy, fresh greens and ranch dressing. The nutrition info is 460 calories, 33g fat, 13g total carbs, and 9g net carbs.
• Cold Cut Combo Salad: This salad features turkey-based ham, salami, and bologna, mixed with fresh, crisp lettuce, black olives, cucumbers, green peppers, red onions, spinach, and tomatoes. You can add a low-carb keto dressing of your choice. The nutrition info (without dressing) is 160 calories, 9g fat, 12g protein, 10g total carbs, and 6g net carbs.
• Italian B.M.T. Salad: This salad contains Genoa salami, spicy pepperoni, and Black Forest ham, mixed with crispy greens and veggies. The nutrition info (without dressing) is 240 calories, 15g fat, 14g protein, 12g total carbs, and 8g net carbs.
• Oven Roasted Chicken Salad: This salad is a good choice if you're watching your calories. It features warm, savory, oven-roasted chicken mixed with crisp greens and your choice of veggies. By default, it comes with black olives, cucumbers, green peppers, red onions, spinach, and tomatoes, but you can choose whichever veggies you prefer. The nutrition info (without dressing) is 130 calories, 3.5g fat, 16g protein, 11g total carbs, and 7g net carbs.
• Oven Roasted Turkey Salad: This salad is similar to the Oven Roasted Chicken Salad but features thinly sliced oven-roasted turkey instead of chicken. You can add a low-carb Subway dressing of your choice. The nutrition info (without dressing) is 110 calories, 2g fat, 14g protein, 11g total carbs, and 7g net carbs.
• Spicy Italian Salad: This salad features a combination of pepperoni and Genoa salami, mixed with veggies and lettuce. The nutrition info (without dressing) is 300 calories, 23g fat, 14g protein, 12g total carbs, and 8g net carbs.
• Steak and Cheese Salad: If you like warm salads, this one's for you. It features steak and American cheese on a bed of lettuce and veggies. You can add jalapenos for some extra spice! The nutrition info (without dressing) is 210 calories, 9g fat, 21g protein, 12g total carbs, and 8g net carbs.
• Tuna Salad: This salad is a good option if you're not in the mood for meat. It features wild-caught tuna mixed with mayo on a bed of lettuce and veggies. You can add a bit of salt and pepper to taste. The nutrition info (without dressing) is 310 calories, 24g fat, 15g protein, 10g total carbs, and 6g net carbs.
• Veggie Delite Salad: This salad is a great option for keto vegetarians. It's simply a mix of greens and veggies. You can add a double portion of a low-carb keto dressing to increase your fat intake for the day. The nutrition info (without dressing) is 50 calories, 1g fat, 3g protein, 9g total carbs, and 5g net carbs.

When ordering keto salads at Subway, it's important to remember to skip the bread, flatbreads, wraps, cookies, and chips. For drinks, stick to water, unsweetened iced tea, or diet soda.

Keto toppings and sauces

Subway offers a variety of keto-friendly toppings and sauces to choose from, allowing you to customise your meal according to your preferences and dietary needs. Here are some options to consider:

Toppings

• Veggies: You can add a variety of vegetables to your salad or protein bowl, including banana peppers, cucumbers, green peppers, jalapeno peppers, lettuce, red onions, pickles, black olives, and spinach. These veggies add flavour and texture to your meal without increasing the carb count.
• Cheese: There are several cheese options available, such as American, BelGioiso mozzarella, cheddar, Monterey cheddar, mozzarella, pepper jack, provolone, and Swiss. These can add a creamy texture and a savoury flavour to your meal.

Sauces and Dressings

• Chipotle Southwest Sauce: This sauce adds a spicy kick to your meal and has 1 gram of net carb per serving.
• Guacamole: For a creamy and savoury option, go for guacamole, which has 2 grams of net carbs per serving.
• Oil: Using oil as a dressing is a carb-free option that can enhance the flavours of your salad or protein bowl.
• Ranch Dressing: Ranch dressing is a classic choice for salads and goes well with many types of veggies and meats. It has 1 gram of net carb per serving.
• Savory Caesar: For a creamy and tangy option, try the Savory Caesar dressing, which has 0 grams of net carbs.
• Subway Vinaigrette: This vinaigrette is a tangy and low-carb option, with only 1 gram of net carb per serving.
• Red Wine Vinegar: Red wine vinegar is a carb-free option that can add a tangy flavour to your meal.
• Light Mayo: If you're looking for a lighter option, light mayonnaise has 1 gram of net carb per serving.
• Regular Mayo: For those who want a more indulgent option, regular mayonnaise has 0 grams of net carbs.
• Spicy Brown Mustard: Spicy brown mustard can add a kick to your meal with only 1 gram of net carb per serving.
• Yellow Mustard: For a milder option, yellow mustard also has 1 gram of net carb.

Remember to check the nutrition information and avoid toppings and sauces with high sugar or carb content, such as honey mustard and sweet onion sauce. You can also ask about the availability of keto-friendly options like lettuce wraps or low-carb bread at your local Subway.

Keto drinks

While on the keto diet, it is important to stay away from sugary drinks and sweets. If you're looking for keto-friendly drinks at Subway, you can try:

• Water
• Unsweetened iced tea
• Diet Coke products
• Coffee
• Vitamin Water Zero Sugar

If you're looking for keto-friendly meals at Subway, you can try their protein bowls, salads, and breakfast options without the bread.

Frequently asked questions