If you’re on the keto diet, you might be wondering what you can eat at Subway, especially since they are famous well, for subs which include bread. The good news is that Subway is one of the simplest places to eat keto just about ever, and it is also a crowd pleaser for those in the family who don’t eat keto.
One of the best things about Subway is that they have so many different options. This is great for keto dieters because it means that we can always find something to eat, even if we’re on the go. And unlike some other fast food chains, Subway offers a lot of keto-friendly choices, and they also have a variety of sauces and toppings that are perfect for keto, like avocado, bacon, and cheese.
Let’s take a look at low carb options at Subway.
What to Know about Eating Keto at Subway
Eating Keto at Subway can be simple, thanks to a few simple things. First of all, you have the option to make any sandwich into a salad, which can immediately reduces the carbs since we’re ditching the bread.
Subway has also introduced a whole line of protein bowls, which are high in protein, but there are still a few things to keep in mind.
First of all, you can find a PDF file of all of Subway’s nutritional info here. This can help guide you in your decision on what to order, but it can be a bit of a pain to manage.
Let’s take a closer look at some great Keto menu options at Subway
Subway Protein Bowls
Subway’s new protein bowls are a great way to get in a lot of protein, without having to worry about the carbs. Most of the protein bowls range from 5 to 10 net carbs, with two outliers: the meatball marinara and sweet onion chicken teriyaki bowls are way higher and should be avoided on keto.
Here’s what a protein bowl includes: lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives. There are no dressings included in the base carb info, but the good news is that Subway does have some great lower carb dressing options.
Here is a list of the lower carb sauces and dressings at Subway:
Baja Chipotle Southwest Sauce – 1g carbs
Franks® RedHot BuffaloSauce – 1g carbs
Creamy Sriracha – 2g carbs
Giardiniera – 1g carbs
HotPepperRelish – 1g carbs
LiteMayonnaise – 1g cabrs
Mayonnaise – 1g carbs
Yellow Mustard – 1g carbs
MVP Parmesan Vinaigrette® – 1g carbs
Oil & Vinegar – 0 carbs
Peppercorn Ranch Sauce – 1g carbs
RedWineVinegar – 0 carbs
Roasted Garlic Aioli – 1g carbs
There are a surprising number of low carb and tasty options!
Make Any Sandwich into a Salad
If we want to go the route of making a sandwich into a salad, the carb counts are slightly different, but pretty similar, and range from 5 to 10 net carbs, and once again the meatball marinara and sweet onion teriyaki have way higher carb counts and should be avoided.
The sandwich into a salad option includes lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives, and you can choose one of the low carb dressing or sauce options to add.
Design Your Own
Of course, you can also simply order whatever you want at Subway, and get it in a bowl instead of on bread. This is my favorite option, because I’m just one of those people who are very particular about what I like.
Top Low Carb Options at Subway
Now, let’s look at the lowest carb options at Subway, when it comes to the easiest things to order, I like the protein bowls.
Oven Roasted Turkey – 5g net carbs, 25g protein
Rotisserie Style Chicken – 5g net carbs, 31g protein
Tuna – 5g net carbs, 26g protein
Cold Cut Combo – 6g net carbs, 20g protein
Steak & Cheese – 8g net carbs, 42g protein
Roast Beef – 9g net carbs, 30g protein
You can also add additional protein to each item, such as more meats and cheeses. Two strips of bacon clock in at 1 net carb and 2g of protein, and adding Swiss or Provolone cheese add 4g of protein and no net carbs.
What to Avoid at Subway on Keto
There are a couple of things to avoid at Subway on Keto. First are the Meatball Marinara or the Sweet Onion Chicken Teriyaki protein bowls or salads – these are very high in carbs. Meatballs as a protein should be avoided as well, because they have 11g of net carbs alone, and the veggie patty has 10 grams of net carbs alone.
When it comes to sauces, you should also avoid the Sweet Onion Teriyaki sauce which has 7g, the Barbecue Sauce with 7g of carbs, and the Honey Mustard which has 4g of carbs.
If you’re on the keto diet, subway can be a great option for a quick and easy meal. There are plenty of keto-friendly options to choose from. Plus, subway offers a variety of delicious toppings and sauces to make your meal even more flavorful. So next time you’re in a hurry, be sure to stop by subway and enjoy a delicious and healthy keto meal.