Fast food restaurants are a constant part of our daily lives, many people go to them for comfort or convenience. With the rise in healthy eating, many fast food chains are adapting to new trends. Fast food chains such as Taco Bell, Burger King, Panera Bread, McDonald’s, and Subway recently added keto options for their customers. In this article, we will go through Subway Keto options and how to order them.
A ketogenic diet is a low-carb, high-fat diet that has been proven to benefit people with a wide range of health issues. It has many positive effects on appetite, weight, brain function, and energy levels.
Subway’s menu has expanded by adding keto options to the list of foods they offer. This is a great time for people who are following the keto diet to enjoy a sandwich or an order of their favorite salads on their lunch break.
Tips on Ordering Subway Keto Options
Subway is a great place to eat keto. Most of the chain’s meals are low-carb and can be customized with low-carb options such as avocado, almonds, olives, etc. They offer keto-friendly products like their Keto subway protein bowls and salads.
Here are some tips on how to eat keto at Subway:
- Every sandwich at Subway can be ordered into a salad or a bowl. You can also opt for lean chicken meat instead of processed meat to make your order healthier. Since Subway keto bread has not yet been created in the US, it is better to order all of your sandwiches in bowls. However, there are Subway keto bread locations like bread that are keto at Subway Canada.
- Remember to always check the nutrition information. Subway is constantly releasing new options to their menu, some can be keto-friendly and some are not. Also the website can will help you notify if there’s new items like Keto bread Subway in your location
- Always check for the obvious non-keto-friendly ingredients. Some ingredients include honey mustard, sweet BBQ sauce, and sweet onion sauce doesn’t sound keto at all. Watch out for those. We will provide you the list of keto-friendly options at Subway below.
Subway Keto Protein Bowls Options
So what is keto friendly at Subway? The keto diet Subway aims to eat a low-carb, moderate protein, and high-fat diet. Rules in the keto diet include not eating carbs at all or eating under 20 to 50 grams of net carbs for the whole day.
Low carb meals at Subway includes: Subway keto bowl, bunless sandwiches, salads, and more!
Subway keto diet can be tough but don’t worry, keto options at Subway are extensive, from salads to Subway low carb wraps, low carb bread Subway, and unsweetened drinks.
Here are some of Subway keto friendly options:
Black Forest Ham Protein Bowl
The next Subway protein bowl keto is a delicious, healthy meal that combines protein with a variety of fresh and healthy vegetables, lettuce, tomatoes, and cucumbers. It provides 170 calories, 4.5 grams of fat, 21 grams of protein, 12 grams of total carb, and 9 grams of net carbs.
Buffalo Chicken Protein Bowl
The Buffalo Chicken Protein Bowl is a keto friendly at Subway that is delicious, savory meal that has been going on for ages. It’s perfect for any time of day or night. You can find this protein-packed bowl at participating Subway locations in the United States.
These popular Subway keto bowls are made of grilled chicken with Frank’s RedHot sauce, crispy lettuce, and fresh veggies. It contains 370 calories, 20 grams of fat, 35 grams of protein, 13 grams of total carbs, and 10 grams of net carbs.
Chicken and Bacon Ranch Protein Bowl
The Chicken and Bacon Ranch Protein Bowl at Subway is one of the best-selling sandwiches on their entire menu. It is a good choice for a quick protein fix as it has few ingredients, but it also provides an excellent source of protein, vitamins, and minerals. It is a healthy meal that also tastes great!
This keto bowl is made of chicken, bacon cheddar cheese, fresh vegetables, and crispy lettuce. It provides 600 calories, 40 grams of fat, 52 grams of protein, 12 grams of total carbs, and 9 grams of net carbs.
Cold Cut Combo Protein Bowl
Cold Cut Combo Protein Bowls are a healthy, tasty snack with protein and vegetables that helps you fuel up for the day. Subway has many different combinations to choose from so there’s something for everyone!
This protein bowl is made of ham, and bologna with crispy lettuce, salami, and vegetables. An order of this contains 260 calories, 16 grams of fat, 20 grams of protein, 9 grams of total carbs, and 6 grams of net carbs.
Italian B.M.T. Protein Bowl
The Italian B.M.T. Protein Bowl is a protein-packed sub made with salami, pepperoni, red sauce, and mozzarella cheese. It also comes with a crunchy Italian bread roll that you have to omit. It’s the perfect lunch or dinner option for when you want to fill up on protein before a workout or as one of two meals in one day. It provides 410 calories, 29 grams of fat, 25 grams of protein, 13 grams of total carbs, and 10 grams of net carbs.
Oven Roasted Chicken Protein Bowl
Another keto-friendly option at Subway is the Oven Roasted Chicken Protein Bowl which has chicken breast with mixed vegetables, and lettuce which makes it a healthy lunch or dinner option for busy people. Always opt for a low-carb dressing and you’re good to go. It provides 200 calories, 6 grams of fat, 27 grams of protein, 11 grams of total carbs, and 8 grams of net carbs.
Oven Roasted Turkey Protein Bowl
Oven Roasted Turkey Protein Bowl is a popular keto food at subway. It is prepared with thinly sliced roasted turkey, lettuce, and other vegetables. It contains 160 calories, 2.5 grams of fat, 25 grams of protein, 11grams of total carbs, and 8grams of net carbs.
Spicy Italian Protein Bowl
The Spicy Italian Protein Bowl at Subway is a deliciously simple dish consisting of Genoa salami, vegetables, pepperoni, tomato, cucumber, and fresh lettuce. It provides 550 calories, 45 grams of fat, 24 grams of protein, 12 grams of total carbs, and 9 grams of net carbs.
Subway Salads Options
As you can see there are a lot of Subway bowls keto that you can choose from but how about salads? Subway also gives you plenty of options to choose when it comes to their salads. Their Subway Salads keto versions are low in carbs, high in fat and protein which is perfect for your diet.
Here are some of their keto-friendly salad options:
Black Forest Ham Salad
This salad is a dish made with ham and vegetables such as cucumbers, black olives, peppers, red onion, spinach, and lettuce. You have to opt for red wine vinegar or olive oil with salt and pepper for a low-carb dressing. This simple salad can be found at any Subway franchise in the United States. It provides 120 calories, 3 grams of fat, 13 grams of protein, 12 grams of total carbs, and 8 grams of net carbs.
Buffalo Chicken Salad
Buffalo Chicken Salad is one of the best subs at Subway. It’s a mixture of grilled chicken, lettuce, spinach, peppers, black olives, and cucumber. It comes with a ranch dressing which you will have to omit to have the least carbs possible. It contains 220 calories, 11 grams of fat, 20 grams of protein, 12 grams of total carbs, and 8 grams of net carbs.
Chicken and Bacon Ranch Salad
The Chicken and Bacon Ranch Salad may sound like a mouthful, but it is one of the best salads at subway. It has crunchy cabbage, flavorful chicken, bacon, and creamy ranch dressing all on one plate. This salad is topped with chopped tomatoes and cucumbers.
This salad is a great option for those who are looking for something healthy to eat in between meals. Also choose a low carb dressings at Subway listed below. This salad provides 460 calories, 33 grams of fat, 13 grams of total carbs, and 9 grams of net carbs.
Cold Cut Combo Salad
Cold Cut Combo Salad is a combo of turkey-based ham, mixed greens, cucumber, salami, green peppers, spinach, black olives, lettuce, and tomatoes. Pair it with their low-carb dressing and you’re good to go. It has 160 calories, 9 grams of fat, 12 grams of protein, 10 grams of total carbs, and 6 grams of net carbs.
Italian B.M.T. Salad
The Italian BMT Salad at Subway is a popular menu item that has been around for years. It has been popular since then. It consists of “Garden Fresh Mix” on a bed of crisp and shredded lettuce, ham, Genoa salami, and pepperoni. Finish it off with a keto-friendly dressing and you’re good to go. It provides 240 calories, 15 grams of fat, 14 grams of protein, 12 grams of total carbs, and 8 grams of net carbs.
Oven Roasted Chicken Salad
One of the famous Subway low carb options is the oven roasted chicken salad. It is a fresh, healthy, and flavorful salad at Subway. This salad has roasted chicken, crisp greens, and vegetables of your choice. It contains 130 calories, 3.5 grams of fat, 16 grams of protein, 11 grams of total carbs, and 7 grams of net carbs.
Steak and Cheese Salad
The Steak and Cheese Salad is a classic American breakfast dish. This keto Subway salad is made of steak and American Cheese mixed with crisp lettuce and veggies. If you want to spice it up a bit, you can add strips of Jalapeños.
You can pair it with dressings keto options that are listed below. This classic salad provides 210 calories, 9 grams of fat, 21 grams of protein, 12 grams of total carbs, and 8 grams of net carbs.
Tuna salad is one of the most popular salads in the US and its keto-friendly too! This keto salad is a healthy and easy-to-make option for lunch or dinner. It can also be served as a light meal or as an appetizer. It is made of tuna, crisp lettuce, and veggies.
You can add salt and pepper to season it. Also choose a low carb dressing listed below. This salad provide 310 calories, 24 grams of fat, 15 grams of protein, 10 grams of total carbs, and 6 grams of net carbs.
Subway Keto Dressing (Low carb)
You can pair your keto salad Subway with these keto-friendly dressings:
- Oil – 0 grams of net carbs
- Deli Brown Mustard – 1 gram of net carb
- Mayo – 1 gram of net carb
- Chipotle Southwest Sauce – 2 grams of net carbs
- Buffalo Sauce – 1 gram of net carb
- House Sandwich Sauce – 3 grams of net carbs
- Ranch Dressing – 2 grams of net carbs
- Garlic Aioli – 3 grams of net carbs
These keto dressings are the best choice if you want to stay at ketosis. The rest of the dressings are already high in carbs so stay away from them.
Subway Keto Breakfast Options
There are a variety of breakfast options to choose from. Starting with:
Bacon, Egg, and Cheese (No Bread)
An egg and cheese sandwich with no bread is a great option for a ketogenic diet. It can maintain ketosis while offering a filling and delicious meal that doesn’t need bread. It contains 230 calories, 16 grams of fat; 16 grams of protein, 4 grams of total carbs, and 4grams of net carbs.
Black Forest Ham, Egg, and Cheese (No Bread)
This breakfast is a favorite among many people, it is also one of the most ordered item on their menu. It’s made of ham, eggs, and cheese. It’s perfect for anyone who has busy mornings ahead of them. It contains 190 calories, 12 grams of fat, 16 grams of protein, 4 grams of total carbs, and 4 g net carbs.
Steak, Egg, and Cheese (No Bread)
A steak, an egg, and some cheese are the three ingredients that make up this dish at Subway. Ir is a popular breakfast item in many countries’ Subway locations. It provides 220 calories, 14 grams of fat, 19 grams of protein, 5 grams of total carbs, and 3 g net carbs.
As you can see, there are a lot of low-carb options at Subway. Whether you’re looking for a great lunch or dinner meal, or even breakfast, they have something to offer.
Subway Keto Options FAQs
Is Subway keto friendly?
Yes! Keto from Subway is possible. They have a wide variety of keto-friendly options.
Can you eat oil and vinegar on keto Subway salad?
Subway offers a wide variety of keto-friendly salads. You can also use oil and vinegar on your salad. The chain’s salads contain spinach and romaine lettuce, cucumbers, tomatoes, scallions, red peppers, black olives, and roasted chicken which are all acceptable for ketosis.
Are the wraps at Subway Keto-friendly?
Unfortunately, Subway’s wraps are not keto-friendly. An order of this wrap contains 44 grams of carbs.
What can I eat at Subway on keto?
You can order a bunless sandwich, protein bowls, salads, and breakfast items at Subway.
How many carbs can you have on keto?
The ketogenic diet typically limits carb intake to 50 and as low as 20 grams per day depending on an individual’s needs.
What is keto at Subway?
It is limiting your carb intake by replacing the sandwich buns with lettuce or just having it in a container. Another keto item is their protein bowls, sides, and keto-friendly drinks.
Overall, eating keto at Subway is definitely possible. The Subway keto options are high-fat, low-carb, and moderate-protein diets that’s been gaining popularity over the past few years. As you can see, there’s a wide variety of items you can choose from. This is great for people that are trying to stay healthy on the go, as it provides another healthy choice for their breakfast, lunch, and dinner. I hope you learned a lot about this article.
If you’re interested in trying other fast-food chains. We also have guides with other restaurants like Burger King, Taco Bell, Chipotle, Shake Shack, and Wendy’s. These chain restaurants offer options for different types of diets. We have a full article of guides about their vegan, keto, and gluten-free options and also tips on how to order them, make sure to check them out. Thanks for reading!
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