Subway Keto Menu Items You Need to Try!
You might think that eating keto at subway is simply ordering a sub without the bun, but there’s actually more to it than that! While this does work for meats and cheeses, sauces and veggies can have plenty of hidden carbs. That’s why you have to be careful when eating keto at this fast-food chain. Here are the best low-carb options at Subway!
Lettuce-Wrapped Sub
The simplest way to cut carbs at Subway is to order a sub without the bread. Try ordering your favorite meats, cheeses, and low-carb veggies wrapped in lettuce (or with lettuce on the side and make it yourself).
Subway Salads
Salads are one of the best options when it comes to eating keto at Subway. You can turn any sub into a salad!
Want to add even more protein? Try adding double meat to your order! That’ll increase the protein, without adding to the carb count.
Just because these are salads doesn’t mean they are necessarily the best option, or the healthiest, for you. Pay attention to the total calories and net carbs in each serving to help you stay on track with your goals.
Protein Bowls
Subway recently released protein bowls, a high-protein take on the traditional salad. Most of these are keto-friendly and great options when you are trying to add extra protein to your diet!
Cali Fresh- Turkey
Ingredients: turkey, bacon, avocado, mozzarella cheese, mayonnaise, baby spinach, tomatoes, and red onion
Nutrition: 540 calories, 33 grams of fat, 19 grams of total carbohydrates, 7 grams of fiber, 12g of net carbs, and 42 grams of protein
Cali Fresh- Steak
Ingredients: steak, bacon, avocado, mozzarella cheese, baby spinach, tomato, and red onion
Calories: 650 calories, 41 grams of fat, 19 grams of total carbohydrates, 7 grams of fiber, 12g of net carbs, and 42 grams of protein
All American Club
Ingredients: turkey, ham, bacon, lettuce, baby spinach, tomatoes, cucumber, green peppers, black olives, red onion, and Monterey cheddar cheese
Calories: 420 calories, 24 grams of fat, 14 grams of total carbohydrates, 3 grams of fiber, 9 grams of net carbs, and 53 grams of protein
Black Forest Ham
Ingredients: ham, lettuce, tomato, cucumber, “more veggies” (as listed on site)
Calories: 170 calories, 4.5 grams of fat, 12 grams of total carbohydrates, 3 grams of fiber, 9 grams of net carbs, and 21 grams of protein
Buffalo Chicken
Ingredients: grilled chicken, Franks Red Hot buffalo sauce, ranch dressing, lettuce, spinach, and “veggies” (as listed on site)
Calories: 370 calories, 20 grams of fat, 13 grams of total carbohydrates, 3 grams of fiber, 10 grams of net carbs, and 35 grams of protein
Chicken Bacon Ranch
Ingredients: oven-roasted chicken, bacon, ranch, lettuce, and “veggies” (as listed on site)
Calories: 600 calories, 40 grams of fat, 12 grams of total carbohydrates, 3 grams of fiber, 9 grams of net carbs, and 52 grams of protein
Cold Cut Combo
Ingredients: ham, salami, bologna, lettuce, tomato, cucumbers, lettuce
Calories: 260 calories, 16 grams of fat, 9 grams of total carbohydrates, 3 grams of fiber, 6 grams of net carbs, and 20 grams of protein
Italian B.M.T.
Ingredients: salami, pepperoni, ham, lettuce, tomatoes, and cucumbers
Calories: 410 calories, 29 grams of fat, 13 grams of total carbohydrates, 3 grams of fiber, 10 grams of net carbs, and 25 grams of protein
Oven Roasted Turkey
Ingredients: turkey breast, and “veggies” (as listed on site)
Calories: 160 calories, 2.5 grams of fat, 11 grams of total carbohydrates, 3 grams of fiber, 8 grams of net carbs, and 25 grams of protein
Rotisserie Chicken
Ingredients: chicken and “veggies” (as listed on site)
Calories: 240 calories, 8 grams of fat, 8 grams of total carbohydrates, 2 grams of fiber, 6 grams of net carbs, and 35 grams of protein
Spicy Italian
Ingredients: pepperoni, salami, and “veggies” (as listed on site)
Calories: 550 calories, 45 grams of fat, 12 grams of total carbohydrates, 3 grams of fiber, 9 grams of net carbs, and 24 grams of protein
Steak and Cheese
Ingredients: steak, cheese, peppers, onions, and “more” (as listed on site)
Calories: 380 calories, 19 grams of fat, 12 grams of total carbohydrates, 4 grams of fiber, 8 grams of net carbs, and 42 grams of protein
Tuna
Ingredients: wild-caught tuna, mayonnaise, lettuce, and choice of veggies (as listed on site)
Calories: 550 calories, 47 grams of fat, 8 grams of total carbohydrates, 3 grams of fiber, 5 grams of net carbs, and 26 grams of protein
Salad Dressings
The carbs from salad dressing can add up quickly, so make sure you are cognizant of the amount you add to your salad!
- Ranch: 2g net carbs
- Chipotle Southwest: 2g net carbs
- Oil & Vinegar: 0g net carbs
- Savory Caesar: 1g net carbs
- Red wine vinegar: 2g net carbs
- Sweet Onion: 16g net carbs
What To Avoid at Subway
Most obviously, bread should be avoided on the keto diet. Additionally, you should avoid anything with sweet onion sauce, or honey mustard, as well as the meatball marinara. Both of these have added sugar and are higher in carbohydrates than what is acceptable for consumption on a ketogenic diet.
What’s Your Go-To Keto Subway Order?
Comment below and share your favorite thing to order at subway with the community!
*all nutritional information from Subway.com
