Madeleine Hull
Subway is a fast-food chain that offers a range of keto-friendly options that can be easily customized to fit a ketogenic diet. Ketogenic diets are typically low-carb and high-fat, and Subway's menu offers flexibility in building meals from scratch. Breads, wraps, and certain sauces are high in carbohydrates and should be avoided, but there are still plenty of keto-friendly proteins and vegetables to choose from. Salads and bowls are the easiest options to order, and various low-carb dressings can be added to enhance the flavor.
| Characteristics | Values |
|---|---|
| Keto-friendly proteins | Turkey breast, roast beef, chicken, bacon, steak, eggs, cheese, ham, tuna |
| Keto-friendly vegetables | Lettuce, tomatoes, cucumber, spinach, peppers, avocado, pickles, black olives, jalapeno peppers, onions |
| Keto-friendly sauces and dressings | Caesar dressing, red wine vinegar, yellow mustard, chipotle southwest sauce, light mayo, vegan garlic aioli, oil and vinegar |
| Carb-rich foods to avoid | Breads, wraps, honey mustard, sweet onion sauce, sweet onion chicken teriyaki salad |
| Keto-friendly drinks | Water, diet soda, sugar-free soda, unsweetened tea |
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What You'll Learn
Salads and bowls
Firstly, pick a protein like turkey breast, cold cut combo, roast beef, chicken, or bacon. You can even double up on the meat if you wish. Then, add some lettuce and low-carb veggies like black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and mixed bell peppers. Finally, top it off with a keto-friendly dressing like red wine vinegar, yellow mustard, Chipotle Southwest sauce, olive oil with salt and pepper or Caesar dressing.
If you're a keto vegetarian, you can simply mix greens and veggies and add a keto dressing. If you're craving a heartier breakfast, you can opt for a bacon, egg, and cheese combo in a bowl.
Remember to avoid bread, wraps, and sauces with a high carb count. Stay away from anything with \"sweet\" in the name, like sweet onion sauce or honey mustard.
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Keto-friendly proteins
Subway offers a variety of keto-friendly proteins that can be added to your salad or sandwich. Here are some options to choose from:
- Turkey breast: A lean and keto-friendly option, turkey breast can be a great addition to your salad or sandwich. Pair it with lettuce and low-carb veggies for a nutritious meal.
- Cold cut combo: This option typically includes a variety of deli meats such as turkey, ham, and roast beef. It can be a good source of protein, but be mindful of the added carbs from some ingredients.
- Rotisserie-style chicken: Chicken is a keto-friendly protein source, but be cautious of certain sauces like sweet onion or honey mustard, which can be high in carbs.
- Oven-roasted turkey: With lower fat content, this option provides a good amount of protein while keeping the carb count at 10 grams.
- Steak: For a hearty option, go for steak. The Sizzlin' Steak option at Subway offers a protein-packed choice, but be mindful of the carbs in some toppings and sauces.
- Bacon: Bacon is a keto-friendly protein that can add a nice crunch to your salad or sandwich. It's also a good source of fat.
- Tuna: Wild-caught tuna is a great keto option, especially for those who prefer pescatarian choices. It's packed with protein and healthy fats.
- Eggs: Eggs are a versatile and keto-friendly protein. At Subway, you can include them in your breakfast bowl or salad for a filling and nutritious meal.
Remember, when ordering keto-friendly proteins at Subway, it's important to avoid bread, wraps, and high-carb sauces. Focus on fresh veggies and low-carb toppings to stay within your keto macros.
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Low-carb veggies
Subway offers a range of low-carb vegetables that can be added to your salad or protein bowl. The key to staying in ketosis is to avoid high-carb toppings and dressings.
When ordering a keto-friendly meal at Subway, it's important to focus on low-carb veggies. While most vegetables at Subway are suitable, some toppings can add unexpected carbohydrates to your meal. For example, while pickles and olives are low in calories, they contain a small number of carbs that can add up if used generously. Croutons are another high-carb topping that should be avoided or used sparingly.
Instead, load up on veggies such as:
- Spinach
- Cucumbers
- Green peppers
- Lettuce
- Red onions
- Black olives
- Tomatoes
These vegetables add flavour, nutrients, and crunch to your meal without piling on the carbs.
In addition to choosing the right veggies, it's important to select a keto-friendly protein, such as turkey breast, roast beef, or tuna. And don't forget to top it off with a low-carb dressing like red wine vinegar, yellow mustard, or Chipotle Southwest sauce.
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Keto-friendly dressings
Subway is a great place to eat keto as it offers a lot of keto-friendly choices and is very customisable. The key is to skip the breads, wraps, and sugary sauces and instead opt for protein-packed bowls or salads, and customise them with low-carb veggies and keto-friendly dressings.
Some keto-friendly dressings at Subway include:
- Oil and vinegar
- Mustard
- Ranch
- Caesar
- Tzatziki sauce
- Chipotle Southwest sauce
- Red wine vinegar
These dressings all have 1g net carb or less. Dressings to avoid include Honey Mustard and Sweet Onion, which are notably higher in carbs.
You can also add toppings like cheese, bacon, or guacamole to increase the fat content of your meal.
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Drinks
When eating keto at Subway, it's important to watch out for sugary drinks and opt for low-carb beverage options instead. Water is always the best drink option when on a keto diet. However, if you want something else to drink, here are some low-carb drink options at Subway:
- Diet or sugar-free soda
- Unsweetened tea
- Water
It's important to note that while Subway offers a variety of drink options, not all of them may be suitable for a keto diet. It's always a good idea to check the nutritional information and ingredient lists before consuming any beverage. Additionally, staying hydrated is important when following a keto diet, so make sure to drink plenty of water throughout the day.
In addition to avoiding sugary drinks, it's also important to be mindful of the sauces and dressings you choose when eating keto at Subway. Many sauces and dressings are high in carbohydrates and added sugars, which can kick you out of ketosis. Instead, opt for keto-friendly options such as:
- Oil and vinegar
- Caesar dressing
- Red wine vinegar
- Yellow mustard
- Chipotle Southwest sauce
- Light mayo
- Vegan garlic aioli
Remember to always check the nutritional information and ingredient lists to make informed choices that align with your keto diet goals.
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Frequently asked questions
Keto-friendly meals at Subway include salads, such as the Veggie Delite, Tuna, Cold Cut Combo, and Rotisserie-Style Chicken. You can also order a lettuce-wrapped sandwich or a breakfast bowl with egg, cheese, and meat.
Keto-friendly toppings include cheese, bacon, guacamole, and other low-carb vegetables. For sauces, stick to options like oil and vinegar, Caesar dressing, red wine vinegar, yellow mustard, or Chipotle Southwest sauce. Avoid sweet sauces and those with added sugar, like honey mustard and sweet onion sauce.
Water is always the best option, but if you're looking for a low-carb drink, go for a diet or sugar-free soda or unsweetened tea. Stay away from sugary drinks.
Subway allows you to customise your order, so take advantage of that! Check their online nutrition document to see the carb count for each ingredient. Avoid bread, wraps, and high-carb toppings and sauces. Focus on protein and low-carb vegetables instead.
