Staying Keto At Subway: What To Order?

Subway is a fast-food restaurant known for its sandwiches, wraps, and salads. For those on a ketogenic diet, the high-carb bread in Subway's sandwiches is a no-go. However, Subway offers plenty of keto-friendly options that can help you stay in ketosis. Subway allows customers to customize their orders, making it easy to stick to a keto diet.

The key to eating keto at Subway is to avoid bread, wraps, cookies, chips, and other high-carb items. Instead, opt for salads or protein bowls, which offer a variety of keto-friendly ingredients such as meat, cheese, and low-carb vegetables. Subway's protein bowls are essentially their famous Footlong Subs without the bread, providing a hearty portion of protein and vegetables.

When it comes to dressings and sauces, it's important to choose wisely. While some options like ranch, red wine vinegar, and Chipotle Southwest Sauce are keto-friendly, others like barbecue sauce, sweet onion sauce, and honey mustard should be avoided due to their high sugar content.

In conclusion, Subway offers a surprising number of keto-friendly options, making it a convenient choice for those following a ketogenic diet. With a little customization, it's possible to enjoy a delicious and satisfying keto meal at this popular fast-food chain.

Subway's keto-friendly breakfast options

Subway is best known for its foot-long subs, which are usually made with carbohydrate-rich bread. However, if you're on a keto diet, there are still plenty of breakfast options to choose from.

Subway offers sandwiches for breakfast, including egg-and-cheese wraps with added bacon, steak, or ham. While these sandwiches are not keto-friendly as-is, you can easily customise your meal by ordering your wrap without the bread.

• Bacon, Egg, and Cheese: Ask for this without the flatbread. Nutrition info: 230 Calories, 16g Fat, 16g Protein, 4g Total Carbs, and 4g Net Carbs.
• Black Forest Ham, Egg, and Cheese: Order without the flatbread. Nutrition info: 190 Calories, 12g Fat, 16g Protein, 4g Total Carbs, and 4g Net Carbs.
• Steak, Egg, and Cheese: Skip the flatbread. Nutrition info: 220 Calories, 14g Fat, 19g Protein, 5g Total Carbs, and 5g Net Carbs.
• Egg and Cheese: No flatbread needed. Nutrition info: 160 Calories, 14g Fat, 11g Protein, 3g Total Carbs, and 3g Net Carbs.

When ordering breakfast at Subway while on a keto diet, it is best to stick to salads or protein bowls and avoid bread, flatbreads, wraps, cookies, and chips. If you are ordering bread, try to opt for Subway's low-carb Hero bread, available at select locations. For drinks, choose water, unsweetened iced tea, or diet soda.

Keto-friendly sauces and toppings

When eating keto at Subway, it's best to avoid the bread and opt for a salad or protein bowl instead. However, you can still enjoy a variety of keto-friendly sauces and toppings to add flavour to your meal.

Sauces

• Red Wine Vinegar Dressing
• Chipotle Southwest Sauce
• Ranch Dressing
• Creamy Sriracha
• Hot Pepper Relish
• Caesar Dressing
• Tzatziki Cucumber Sauce
• Mayonnaise
• BBQ Sauce
• Steak Sauce
• Pesto
• Stir-Fry Sauce
• Marinara Sauce
• Pizza Sauce
• Alfredo Sauce
• Spicy Peanut Butter Stir-Fry Sauce
• Coconut Dijon Sauce
• Asian Stir-Fry Sauce

Toppings

• Cheese
• Bacon
• Guacamole
• Avocado
• Cucumbers
• Green Peppers
• Raw Onions
• Lettuce
• Banana Peppers
• Olives
• Tomatoes

Keto-friendly protein bowls

Subway is a great place to eat keto, as it offers a variety of keto-friendly options that will fill you up and give you a sufficient and complete meal. You can easily customise your order to make it keto-friendly.

• Rotisserie-Style Chicken: 220 calories, 8g fat, 8g total carbs, 3g fiber, 4g sugar, 31g protein, and 5g net carbs.
• Grilled Chicken: 200 calories, 4g fat, 9g total carbs, 3g fiber, 5g sugar, 35g protein, and 6g net carbs.
• Cold Cut Combo: 260 calories, 16g fat, 9g total carbs, 3g fiber, 5g sugar, 20g protein, and 6g net carbs.
• Steak & Cheese: 380 calories, 19g fat, 12g total carbs, 4g fiber, 5g sugar, 42g protein, and 8g net carbs.
• Tuna: 550 calories, 47g fat, 8g total carbs, 3g fiber, 4g sugar, 26g protein, and 5g net carbs.
• Oven Roasted Turkey: 150 calories, 4g fat, 8g total carbs, 3g fiber, 5g sugar, 23g protein, and 5g net carbs.

Some other keto-friendly options at Subway include:

• Salads: Chicken Bacon Ranch Salad, Veggie Delite, and Tuna Salad.
• Chopped Salads: Chicken Bacon & Ranch, and Fresh Fit salads.
• Breakfast options: Order the egg, cheese, and meat without the bread.

When ordering keto at Subway, it is important to avoid certain high-carb and sugary sauces and condiments, such as barbecue sauce, sweet onion sauce, honey mustard, and sweet chili sauce. Instead, opt for keto-friendly toppings like cheese, bacon, guacamole, and Tzatziki cucumber sauce.

Additionally, Subway offers a "Sub in a Tub" option, where you can get your sub sandwich in a container of lettuce instead of on bread.

Keto-friendly salads

Salads are a great option for a keto diet, as they can be packed with protein and healthy fats to keep you full and fuelled. Here are some ideas for keto-friendly salads, including some from Subway:

Subway Salads

Subway is a great place to grab a keto-friendly salad, as you can customise your order. Here are some ideas for keto salads at Subway:

• Steak and Cheese Salad (8g net carbs)
• Cold Cut Combo Salad (6g net carbs)
• Chicken Bacon Ranch Salad with Grilled Chicken (9g net carbs)
• Chicken Bacon Ranch Salad with Rotisserie-Style Chicken (8g net carbs)
• Spicy Italian Salad (8g net carbs)
• Black Forest Ham Salad (8g net carbs)
• Tuna Salad (6g net carbs)
• Veggie Delite (5g net carbs)

Other Keto-Friendly Salads

• Classic egg salad with avocado
• Grilled chicken salad with cucumbers, tomatoes, avocado, bacon, blue cheese
• Loaded cauliflower salad with bacon
• Seafood salsa with avocado chips
• Chicken salad-stuffed avocados
• Parmesan Brussels sprouts salad with toasted almonds, shaved Parmesan, and pomegranate seeds
• Shrimp salad with avocado
• Greek salad
• Strawberry spinach salad with herb chicken, creamy goat cheese, and spicy red onions
• Caesar salad
• Taco salad with salsa dressing and guacamole
• Cauliflower 'potato' salad
• Warm kale salad with blue cheese, Dijon mustard, and garlic
• Chicken BLT salad
• Seafood salad with avocado, shrimp, salmon, mayonnaise, and sour cream

What to avoid at Subway on keto

Subway is a great place to eat keto, with plenty of low-carb options. However, there are some things you should avoid to stay in ketosis.

Firstly, avoid all bread, wraps, cookies, chips, and flatbreads. Subway is known for its bread, but these are all high-carb and will kick you out of ketosis.

Secondly, be cautious with sauces and dressings. Avoid Barbecue Sauce, Sweet Onion Sauce, Honey Mustard, and Sweet Chili Sauce, which are all high in sugar. Other sauces like ranch, southwest sauce, and tzatziki cucumber sauce are keto-friendly.

Thirdly, be mindful of limited-time menu items and always check the nutrition information. Anything with "Sweet Onion," "Teriyaki," "Marinara," or "Barbecue" in the name is likely to be high in sugar and carbs.

Finally, avoid sugary drinks. Stick to water, unsweetened iced tea, or diet soda.

By avoiding these high-carb options, you can enjoy a keto-friendly meal at Subway.

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