Subway, with its "Eat Fresh" tagline, presents a promising landscape for those adhering to a ketogenic or low-carb diet. The ability to customize orders is a major advantage, allowing you to create meals that align with your macros. While Subway is known for its fresh salads and sandwiches, it's important to make informed choices to stay within your carb limits. This guide will walk you through the best keto-friendly options at Subway, offering tips, suggestions, and answers to frequently asked questions.
Ordering Keto Lunch and Dinner at Subway
The key to eating keto at Subway is to focus on customization. You have full control over your meal, from the type of meat and low-carb veggies to the dressings. Here's how to build a satisfying and low-carb meal:
1. Ditch the Bread
Subway is proud of its fresh-made bread and wraps, but these are not keto-friendly. Instead of a traditional sandwich, opt for a salad or a bowl. Every sandwich on the Subway menu can be transformed into a salad or bowl, often at a lower cost. As of March 2024, Subway does not offer low carb bread. Lettuce-wrapped sandwiches are another option.
2. Choose Your Protein Wisely
Almost every single type of protein at Subway is keto-friendly. It can be fun (and delicious) to add three types of meat to your chopped salad. If you are feeling really hungry (and have the macros to spare), then ask for double meat.
Here are some of the best low-carb protein options:
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- Plain grilled chicken (without sauce)
- Roast beef
- Chicken patty
- Oven-roasted turkey breast
- Tuna
- Steak
- Bacon
- Rotisserie-style chicken
Be cautious of proteins that may contain added sugars or breadcrumbs. Items like meatballs, pepperoni, Italian BMT meats, and spicy Italian meats can be higher in carbs than you might expect.
3. Load Up on Low-Carb Veggies
Vegetables are your allies when eating low-carb at Subway. They add flavor, nutrients, and crunch without significantly increasing your carb intake.
Here are some great low-carb veggie options:
- Jalapenos (0g net carbs)
- Banana Peppers (0g net carbs)
- Green Olives (0g net carbs)
- Black Olives (1g net carb)
- Pickles (1g net carb)
- Cucumbers (1g net carb)
- Green Peppers (1g net carb)
- Spinach (1g net carb)
- Red Onions (1g net carb)
- Tomatoes (2g net carbs)
Bulk up your salads with lots of veggies to help you feel full.
4. Be Mindful of Sauces and Dressings
Sauces and dressings can be sneaky sources of carbs. Avoid anything with "sweet" in the name, such as sweet onion sauce or honey mustard. These are typically high in sugar and can quickly derail your keto efforts.
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5. Consider Protein Bowls
Subway offers protein bowls, which are essentially salads with lots of meat and a sauce. However, be careful when ordering a protein bowl, as some options can be high in carbs due to the sauce.
6. Watch Out for Limited-Time Menu Items
Subway occasionally introduces new menu items. Some of these may be keto-friendly, while others may not. If an item sounds like it's high in carbs (e.g., honey mustard BBQ chicken), it probably is.
7. Portion Control
If there is something you really want, but the carb amounts are too high, cut the serving size in half. For example, the meatball marinara salad has 15g net carbs per serving. If you just get half a serving, then you are much better able to stay within your macros.
Add up the carbs before you eat, and then decide whether to eat it all or save half of it for later.
The Best Tips For Order A Subway Keto Meal
- Order a salad or a bowl instead of a sandwich without the bread. Every single sandwich from the Subway menu can be made into a salad or a bowl. It will usually be less expensive too.
- Watch out for limited time menu items. Every now and then Subway comes out with new fast food options, some of which are okay on keto, and some are not. If it sounds like it’s not keto, it probably isn’t. Honey mustard? BBQ chicken? Sweet onion sauce? All of these don’t sound like they’re low in carbs (hint: they aren’t).
Subway Keto Menu Ideas
Here are some specific keto-friendly menu ideas to get you started:
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Keto Salads
Salads are usually the safest option for anyone on a keto diet, as long as you know which extras and dressing is keto and low in net carbs.
- Buffalo Chicken Salad: Grilled chicken coated in buffalo sauce with lettuce, spinach, tomatoes, cucumbers, green peppers, black olives, and red onions.
- Cold Cut Combo Salad: Turkey-based ham, salami, and bologna mixed with fresh, crisp lettuce, black olives, cucumbers, green peppers, red onions, spinach, and tomatoes.
- Italian B.M.T. Salad: Salami, pepperoni, and ham on top of lettuce and veggies. A good choice for those who are watching their calories!
- Oven Roasted Chicken Salad: Warm, savory, oven-roasted chicken mixed with crisp greens and your choice of veggies.
- Oven Roasted Turkey Salad: Thinly sliced oven-roasted turkey with crisp greens and your choice of veggies.
- Steak and Cheese Salad: Steak and American cheese on a bed of lettuce and veggies.
- Tuna Salad: Wild-caught tuna mixed with mayo on top of lettuce and veggies.
- Veggie Delite Salad: A mix of greens and veggies. Add cheese or avocado for extra flavor and fat.
Keto Breakfast Options
- Bacon, Egg, and Cheese (no bread): A classic combination of bacon, egg, and cheese.
- Steak, Egg, and Cheese (no bread): Sizzlin’ steak, protein-packed egg, and cheese.
Frequently Asked Questions
Is Subway keto-friendly?
Yes, Subway offers keto-friendly choices that will fill you up and give you a sufficient and complete meal. The ability to customize your order is key.
Is the chicken Caesar salad or wrap keto?
The wrap is not keto-friendly since it is not made with low-carb ingredients. However, the Caesar dressing is keto. To make a keto Caesar salad at Subway, leave out the croutons and use rotisserie chicken, spinach, lettuce, and dressing.
Are processed meats at Subway keto?
Yes, the cold lunch meat options at Subway are keto-friendly.
Is Subway Healthy?
Subway’s healthiness depends on your choices. While they offer fresh vegetables and lean proteins, some options can be high in sodium and carbs. By selecting wisely and customizing your order, you can create a nutritious meal that fits your dietary needs.