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Subway Keto Menu Items You Need to Try!

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FACT CHECKED
  Published on August 24th, 2021
  Reading time: 4 minutes
  Last modified August 23rd, 2021
subway keto options

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! 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 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 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

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