25 Subway Keto Options In 2021


Guys, we expect that is THE place in relation to quick meals eating places. Subway made its identify a very long time in the past for promoting as a contemporary and wholesome spot to seize a chunk on the go, however we’re truly shocked how keto Subway can get.

Megha holding up a bag of subway food in a car

Don’t get us unsuitable – we’re not encouraging you to eat chilly cuts and different processed meats, however consuming at house and making your individual meals isn’t at all times an choice and we get that. Read our full information for extra keto quick meals and takeout choices.

There are so many Subway keto choices you possibly can select from. All you might want to do is omit the bread and some sauces which might be excessive in internet carbs. Obviously, keep away from sugary drinks and every kind of sweets, cookies and desserts.

What’s actually spectacular is which you could make your individual bowl or a salad if you wish to. Just select a protein like turkey breast, a chilly reduce combo, roast beef and extra, pair it with lettuce and low carb veggies, then add a keto pleasant dressing like purple wine vinegar, yellow mustard or the Chipotle Southwest sauce.

Your prospects at Subway are severely limitless, and that is what we love about their menu choices probably the most. Some places additionally provide lettuce wraps in the event you ask for it, but it surely’s not an official choice on their menu but so it’s a hit and miss.

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three essential guidelines:

  1. Order a salad or a bowl as a substitute of a sandwich with out the bread. Every single sandwich from the Subway menu will be made right into a salad or a bowl. It will often be cheaper too. Opt for lean hen as a substitute of chilly cuts and processed meat for a more healthy different.
  2. Watch out for restricted time menu objects. Every every now and then Subway comes out with new quick meals choices, a few of that are okay on keto, and a few aren’t. Always verify diet information!
  3. If it sounds prefer it’s not keto, it in all probability isn’t. Honey mustard? BBQ hen? Sweet onion sauce? All of those don’t sound like they’re low in carbs (trace: they aren’t). Choose from these choices beneath to make sure you are staying on monitor along with your macros and internet carbs.

Subway’s Keto & Low Carb Protein Bowls

If you desire a hearty keto meal crammed with protein to maintain you full for longer, you possibly can’t go unsuitable with these. It’s principally a footlong in a bowl, so that you get double meat and the identical quantity of veggies. If you need to decide a dressing or add extras, scroll right down to see what makes a sensible choice for a low carb meal.

1.Black Forest Ham Protein Bowl

Basically all the Black Forest ham you’d get on a footlong, however in a bowl with crisp lettuce, tomatoes, cucumbers and contemporary veggies.

Nutrition information (no dressing): 170 energy; four.5g fats; 21g protein; 12g whole carbs; 9g internet carbs

2.Buffalo Chicken Protein Bowl

Grilled hen smothered in Frank’s RedScorching sauce, lettuce, veggies and a little bit of ranch to chill down all of the spiciness.

Nutrition information: 370 energy; 20g fats; 35g protein; 13g whole carbs; 10g internet carbs

three.Chicken and Bacon Ranch Protein Bowl

Packed with protein to maintain you full all day lengthy, get pleasure from this footlong in a bowl with hen, bacon, Monterey cheddar cheese, veggies, lettuce and ranch.

Nutrition information: 600 energy; 40g fats; 52g protein; 12g whole carbs; 9g internet carbs

four.Cold Cut Combo Protein Bowl

A keto subway sandwich without the bread in a bowl being held in a car

Grab a bowl and revel in further parts of turkey primarily based ham, salami and bologna with crisp lettuce and veggies. To prime all of it off, decide a low carb keto French dressing.

Nutrition information (no dressing): 260 energy; 16g fats; 20g protein; 9g whole carbs; 6g internet carbs

5.Italian B.M.T. Protein Bowl

One of the meatiest positions on the menu. Salami, pepperoni, ham on prime of lettuce and veggies. It’s a footlong, simply in a bowl. 

Nutrition information (no dressing): 410 energy; 29g fats; 25g protein; 13g whole carbs; 10g internet carbs

6.Oven Roasted Chicken Protein Bowl

Great in the event you’re watching your energy! Get oven roasted hen, veggies and lettuce, decide a low carb dressing and also you’re good to go.

Nutrition information (no dressing): 200 energy; 6g fats; 27g protein; 11g whole carbs; 8g internet carbs

7.Over Roasted Turkey Protein Bowl 

Packed with protein and low in energy, this low carb bowl consists of thinly sliced turkey, lettuce and veggies. 

Nutrition information (no dressing): 160 energy; 2.5g fats; 25g protein; 11g whole carbs; 8g internet carbs

eight.Spicy Italian Protein Bowl

Take your tastebuds to Italy for a second and revel in a mouthful of pepperoni, Genoa salami, greens and crisp lettuce.

Nutrition information (no dressing): 550 energy; 45g fats; 24g protein; 12g whole carbs; 9g internet carbs

9.Steak and Cheese Protein Bowl

Another choice that makes a great keto menu! Warm juicy steak, Monterey cheddar cheese, peppers, onions, lettuce and extra.

Nutrition information (no dressing): 380 energy; 19g fats; 42g protein; 12g whole carbs; 8g internet carbs

10.Tuna Protein Bowl

Wild caught tuna combined with mayo on a mattress of crisp lettuce and greens. Good choice in the event you’re a keto pescatarian or just not within the temper for meat.

Nutrition information (no dressing): 550 energy; 47g fats; 26g protein; 8g whole carbs; 5g internet carbs

Subway’s Keto & Low Carb Salads

Salads are often the most secure choice for anybody on a keto food plan, so long as you realize which extras and dressing is keto and low in internet carbs. Maybe you’re within the temper for purple wine vinegar or savory caesar? Scroll right down to the tip of the article for a listing of Subway keto choices.

1.Black Forest Ham Salad

It’s a basic alternative stuffed with wholesome veggies equivalent to black olives, cucumbers, inexperienced peppers, lettuce, purple onions, spinach and tomatoes. Double the meat if you want, and add a keto pleasant low carb dressing. We counsel common olive oil with salt and pepper or purple wine vinegar.

Nutrition information (no dressing): 120 energy; 3g fats; 13g protein; 12g whole carbs; 8g internet carbs

2.Buffalo Chicken Salad

We actually like this salad as a result of it’s merely grilled hen coated in buffalo sauce with lettuce, spinach, tomatoes, cucumbers, inexperienced peppers, black olives and purple onions. They additionally provide you with a drizzle of ranch, however you possibly can omit it in the event you’re strict with carbs.

Nutrition information: 220 energy; 11g fats; 20g protein; 12g whole carbs; 8g internet carbs

three.Chicken and Bacon Ranch Salad

A salad in a bowl with alot of lunch meat being held in a car

An amazing choice if you wish to up your protein consumption for the day. It incorporates all-white meat hen with seasoning and marinade. Topped with bacon and Monterey cheddar cheese on a mattress of crunchy, contemporary greens and ranch. 

Nutrition information: 460 energy; 33g fats; 13g whole carbs; 9g internet carbs

four.Cold Cut Combo Salad

Another basic! It has turkey-based ham, salami and bologna combined with contemporary, crisp lettuce and black olives, cucumbers, inexperienced peppers, purple onions, spinach and tomatoes. Toss it up with a low carb keto dressing and also you’re all set!

Nutrition information (no dressing): 160 energy; 9g fats; 12g protein; 10g whole carbs; 6g internet carbs

5.Italian B.M.T. Salad

Are you accustomed to the well-known Italian B.M.T sub? It’s the identical factor however in a salad. Genoa salami, spicy pepperoni and Black Forest ham combined with crispy greens and veggies.

Nutrition information (no dressing): 240 energy; 15g fats; 14g protein; 12g whole carbs; 8g internet carbs

6.Oven Roasted Chicken Salad

A good selection for individuals who are watching their energy! Enjoy heat, savory, oven roasted hen combined with crisp greens and your alternative of veggies. By design you’ll get black olives, cucumbers, inexperienced peppers, purple onions, spinach and tomatoes however you’re free to decide on whichever veggies you like.

Nutrition information (no dressing): 130 energy; three.5g fats; 16g protein; 11g whole carbs; 7g internet carbs

7.Oven Roasted Turkey Salad

Same as above, however as a substitute of hen you’ll get thinly sliced oven roasted turkey. Pick a low carb dressing and also you’re good to go!

Nutrition information (no dressing): 110 energy; 2g fats; 14g protein; 11g whole carbs; 7g internet carbs

eight.Spicy Italian Salad

This was once our favourite factor earlier than we turned keto. But we’re probably not wanting again since we are able to get it in a salad now. Enjoy a combo of pepperoni and Genoa salami combined with veggies and lettuce. 

Nutrition information (no dressing): 300 energy; 23g fats; 14g protein; 12g whole carbs; 8g internet carbs

9.Steak and Cheese Salad

If you want heat salads, this one’s for you. Steak and American cheese on a mattress of lettuce and veggies. You can add jalapenos to spice it up a bit!

Nutrition information (no dressing): 210 energy; 9g fats; 21g protein; 12g whole carbs; 8g internet carbs

A keto subway salad bowl that is in a bowl being held in a car

10.Tuna Salad

If you’re not within the temper for meat, there’s at all times wild caught tuna, combined with mayo on prime of lettuce and veggies. Add a little bit of salt and pepper and also you don’t really want anything.

Nutrition information (no dressing): 310 energy; 24g fats; 15g protein; 10g whole carbs; 6g internet carbs

11.Veggie Delite Salad

Any keto vegetarians right here? You obtained it! This salad is just a mixture of greens and veggies. Add a double portion of a low carb keto dressing to up your fat for the day.

Nutrition information (no dressing): 50 energy; 1g fats; 3g protein; 9g whole carbs; 5g internet carbs 

Subway’s Keto & Low Carb Breakfast

If you’re craving breakfast quite than a lunch or dinner meal, seize one in every of Subway’s breakfast low carb choices:

1.Bacon, Egg and Cheese (no flatbread)

With so many choices at Subway, you possibly can’t go unsuitable with a basic bacon, egg, cheese combo. Ask for a bowl, seize a fork and get to consuming.

Nutrition information: 230 energy; 16g fats; 16g protein; 4g whole carbs; 4g internet carbs

2.Black Forest Ham, Egg and Cheese (no flatbread)

If you need meat for breakfast, however you’re counting energy and internet carbs, seize this low carb choice and ask for a bowl and a fork.

Nutrition information: 190 energy; 12g fats; 16g protein; 4g whole carbs; 4g internet carbs

three.Steak, Egg and Cheese (no flatbread)

Sizzlin’ steak, protein-packed egg and cheese? Yep, no points there. Again, seize a fork and ask for a bowl.

Nutrition information: 220 energy; 14g fats; 19g protein; 5g whole carbs; 5g internet carbs

four.Egg and Cheese (no flatbread)

Are you a keto vegetarian or just not craving meat as we speak? Subway keto menu has choices for everybody. Get a fork, seize some napkins and ask for a bowl to finish your order.

Nutrition information: 160 energy; 14g fats; 11g protein; 3g whole carbs; 3g internet carbs

What to keep away from at Subway on Keto?

There are just a few issues you need to keep away from at Subway. Since their menu objects have a low of low carb choices, it received’t be an enormous difficulty. Most importantly, keep away from every kind of breads and wraps, in addition to dressings with a excessive carb rely. Here is a quick record of Subway menu objects that don’t go well with the keto food plan:

  • Anything Sweet Onion Chicken Teriyaki
  • Anything Meatball Marinara
  • Artisan Flatbread
  • Artisan Italian Bread
  • Hearty Multigrain Bread
  • Italian Herbs & Cheese Bread
  • Mini 9-Grain Wheat Bread
  • Mini Italian Bread
  • Spinach Wrap
  • Tomato Basil Wrap
  • Honey Mustard
  • Sweet Onion Sauce
  • All cookies and sweets
  • All sugary drinks

What to eat at Subway on Keto?

If you need to decide your individual elements and make a salad or a bowl by your self, here’s a lengthy record:

Meats and cheeses:

  • Black forest ham
  • Genoa salami
  • Buffalo hen
  • Grilled hen
  • Oven roasted hen
  • Oven roasted turkey
  • Turkey breast slices
  • Rotisserie fashion hen
  • Steak
  • Tuna
  • Bacon
  • Pepperoni
  • American cheese
  • Monterey cheddar
  • Pepperjack cheese
  • Provolone cheese
  • Swiss Cheese
  • Parmesan cheese

Sauces and dressings:

  • Guacamole
  • Caesar sauce
  • Chipotle Southwest sauce
  • Mayonnaise
  • Light mayonnaise
  • Oil
  • Ranch dressing
  • Red wine vinegar
  • Subway French dressing
  • Yellow Mustard

Veggies:

  • Banana peppers
  • Black olives
  • Cucumbers
  • Green peppers
  • Jalapenos
  • Lettuce
  • Pickles
  • Red onions
  • Spinach
  • Tomatoes

Our Final Opinion

Subway is, palms down, top-of-the-line quick meals eating places on the market. Can we even name it quick meals if there are such a lot of keto, low carb meal choices? Subway can also be fairly clear in regards to the elements they use and diet information, which you’ll be able to all discover on their web site.

If Subway isn’t round you, however you’re trying to keep keto whereas consuming at a quick meals restaurant for no matter motive it might be, take a look at our information on easy methods to eat low carb at McDonald’s, Taco Bell and Chick-Fil-A.

Subway restaurant with salads and protein bowls in the forefront



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