The ketogenic (keto) diet, loved for its low-carb and high-fat approach, can sometimes feel restrictive—especially when dining out. But if you’re craving Subway, you can still enjoy their delicious offerings while staying in ketosis. This guide will help you navigate Subway’s menu to create satisfying and keto-friendly meals.
Understanding the Keto Diet at Subway
The keto diet focuses on keeping your daily net carbs (total carbs minus fiber) under 20–50 grams, depending on individual goals. Subway, known for its bread-based sandwiches, may seem tricky, but it’s surprisingly keto-friendly if you make the right choices.
Subway’s customization options allow you to ditch the bread and create a meal that fits perfectly within your keto lifestyle. Think protein-packed meats, low-carb veggies, and high-fat dressings.
Tips for Ordering Keto at Subway
Ditch the Bread: Bread, wraps, and flatbreads are off-limits on keto due to their high carb content. Opt for a “No Bread” sandwich or a salad.
Focus on Protein: Choose meats like chicken, turkey, steak, bacon, or tuna salad. Avoid anything breaded, like crispy chicken.
Pile on the Veggies: Load up on low-carb vegetables such as spinach, lettuce, cucumbers, green peppers, and onions. Avoid sweet vegetables like carrots and corn.
Choose High-Fat Additions: Add cheese, avocado, bacon, and keto-friendly dressings like ranch or oil and vinegar.
Say No to Sugary Sauces: Skip sauces with added sugars, such as sweet onion, teriyaki, or honey mustard.
Best Keto-Friendly Options at Subway
1. Subway Salads: A Keto Staple
Subway salads are the best choice for keto dieters because they eliminate the bread altogether. Here are a few excellent options:
Rotisserie-Style Chicken Salad
Ingredients: Rotisserie chicken, spinach, lettuce, cucumbers, green peppers, and olives.
Macros (Approx.): 200 calories, 6g fat, 5g carbs, 2g fiber, 27g protein.
Steak and Cheese Salad
Ingredients: Sliced steak, shredded cheese, spinach, tomatoes, cucumbers, and green peppers.
Macros (Approx.): 340 calories, 23g fat, 10g carbs, 3g fiber, 29g protein.
Tuna Salad
Ingredients: Tuna salad (made with mayo), spinach, cucumbers, lettuce, and olives.
Macros (Approx.): 310 calories, 25g fat, 7g carbs, 3g fiber, 15g protein.
2. No-Bread Sandwiches
If you’re not in the mood for a salad, you can ask Subway to serve your sandwich “No Bread,” essentially turning it into a protein-packed platter.
Cold Cut Combo (No Bread)
Ingredients: Ham, salami, bologna, cheese, spinach, and cucumbers.
Macros (Approx.): 260 calories, 20g fat, 4g carbs, 1g fiber, 13g protein.
Italian B.M.T. (No Bread)
Ingredients: Pepperoni, salami, ham, cheese, spinach, and olives.
Macros (Approx.): 360 calories, 27g fat, 5g carbs, 1g fiber, 19g protein.
Black Forest Ham (No Bread)
Ingredients: Ham, shredded cheese, lettuce, cucumbers, and green peppers.
Macros (Approx.): 140 calories, 5g fat, 5g carbs, 1g fiber, 18g protein.
3. Add Flavor with Keto-Friendly Sauces
Sauces and dressings are often where hidden sugars and carbs lurk. Stick to these keto-friendly options:
Ranch Dressing
Mayonnaise
Oil and Vinegar
Yellow Mustard
Caesar Dressing
Avoid sweetened sauces like BBQ, sweet onion, teriyaki, and honey mustard.
Customizing Your Keto Subway Meal
The beauty of Subway is its endless customization options. Here’s a step-by-step guide to creating your perfect keto meal:
Start with a Salad or No-Bread Option: Ask for your favorite sandwich fillings without the bread.
Pick Your Protein: Choose meats like steak, chicken, or cold cuts. Avoid breaded or sweetened options.
Load Up on Low-Carb Veggies: Add plenty of spinach, lettuce, cucumbers, green peppers, and jalapeños.
Add Healthy Fats: Include cheese, avocado, or bacon to boost your fat intake.
Top It Off with a Keto Sauce: Stick to ranch, oil, or mayo to keep it flavorful and keto-friendly.
What to Avoid at Subway on Keto
While there are many keto-friendly options, some menu items are a no-go:
Breads and Wraps: Even the “low-carb” wraps are too high in carbs for strict keto.
Sweet Sauces: Stay away from teriyaki, sweet onion, honey mustard, or any sauce with added sugars.
High-Carb Veggies: Corn, carrots, and sweet peppers should be avoided.
Sides and Beverages: Skip the chips, cookies, and sugary drinks. Opt for water or unsweetened iced tea.
Frequently Asked Questions
1. Can I eat Subway’s soups on keto?
Most soups at Subway are high in carbs due to starches and added thickeners. It’s best to avoid them.
2. Are Subway’s wraps keto-friendly?
No, Subway’s wraps contain too many carbs to fit into a keto diet. Stick to salads or no-bread sandwiches.
3. Can I eat Subway’s breakfast on keto?
Yes! Order eggs, bacon, and cheese without the bread for a keto breakfast option.
Final Thoughts: Enjoying Subway on Keto
Eating at Subway on keto doesn’t mean compromising your diet or taste. By choosing salads or no-bread options, focusing on proteins, and being mindful of sauces, you can enjoy a delicious and satisfying meal while staying in ketosis.
Remember, preparation is key. Knowing what to order and what to avoid can make your Subway experience both keto-friendly and enjoyable. Now, head to your nearest Subway and build the keto meal of your dreams!
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