Subway Keto Menu: Your Ultimate Guide to Low-Carb Fast Food

What Can You Eat at Subway on Keto?

If you’ve ever wondered if Subway is keto-friendly, we’ve got good news for you! Subway has become a go-to fast food option for those following a low-carb or keto diet. Known for its fresh ingredients and customizable menu, Subway offers a variety of options that can be easily modified to fit your dietary needs, including keto options.

While traditional sandwiches may not be keto-friendly due to the high carb content of the bread, Subway has introduced protein bowls and salads that can be customized to suit a low-carb lifestyle. These options allow you to enjoy the flavors and convenience of Subway while sticking to your keto goals.

In this ultimate guide, we will explore the various low-carb options available at Subway, from navigating the menu to customizing your order. We’ll also highlight some top keto picks and provide tips for ordering online or in-store. 

If you’re grabbing a quick meal on the go, this guide will help you make informed choices to stay on track with your low-carb lifestyle. Let’s dive in and discover the best Subway keto menu items for your next time there!

A person ordering at a Subway restaurant
A person ordering at a Subway restaurant

Table of Contents

Subway Keto Menu Guide

Subway menu at the counter
Subway menu at the counter

If you’re on a keto diet or cutting carbs, eating at fast food spots can be tough. But Subway stands out with many low-carb choices for a quick meal.

Subway’s customizable menu and fresh ingredients make it a top pick for keto followers. This guide helps you navigate the menu, customize your order, and create a keto-friendly Subway meal that suits your dietary needs. Keep an eye out for limited-time menu items as well.

Navigating the Menu for Subway Keto Choices

When it comes to finding low-carb options at Subway, it’s important to know which menu items to choose and which to avoid. Here are some tips for navigating the menu for low-carb choices:

  • Skip the bread: The most obvious way to reduce carbs at Subway is to skip the bread. Instead, opt for a protein bowl or chopped salad.
  • Watch out for high-carb sauces and dressings: Some sauces and dressings can be high in carbs, so choose low-carb options like oil and vinegar, ranch, or mustard.
  • Load up on low-carb veggies: Subway offers a variety of vegetables that are low in carbs, such as lettuce, spinach, cucumber, and peppers. Load up on these to add flavor and nutrients to your meal.
  • Check the net carb count: Subway provides nutritional information on their website, including the net carbs. Be sure to check these values to make informed choices when ordering.

By following these tips, you can navigate the Subway keto menu to find low-carb options that fit your diet.

Customizing Your Subway Keto Meal

While Subway offers a variety of keto-friendly options, you may still need to customize your order to fit your specific keto guidelines. Here are some tips for customizing your order at Subway:

  • Choose a protein base: Opt for protein bowls or salads with options like chicken, turkey, ham, or roast beef. These options are typically lower in carbs than breaded or processed meats.
  • Skip the high-carb toppings: Avoid high-carb toppings like croutons, sweet onion sauce, and honey mustard. Instead, opt for low-carb options like lettuce, spinach, cucumber, and olives.
  • Be mindful of salad dressings: While Subway offers a variety of dressings, some can be high in carbs. Stick to low-carb options like oil and vinegar, ranch, or mustard.
  • Customize your veggies: Load up on low-carb veggies like lettuce, spinach, peppers, and cucumbers. These add flavor and nutrients to your meal without adding excessive carbs.

If you want the best Subway keto choices, you’re in for a treat! Subway has plenty of low-carb and keto-friendly options. Check out these top picks for a tasty and fulfilling meal:

1. Subway Keto Protein Bowls

A protein bowl with grilled chicken, avocado, and fresh vegetables
A protein bowl with grilled chicken, avocado, and fresh vegetables

One of the best options for a low-carb meal at Subway is their keto-friendly protein bowls. These bowls offer a hearty and satisfying meal without the carbs from bread. Here’s a deep dive into the low-carb options available:

Black Forest Ham Protein Bowl: This bowl features all the deliciousness of the black forest ham, but without the bread. Pair it with crisp lettuce, tomatoes, cucumbers, green peppers, and other fresh veggies for a low-carb delight with only 8g net carbs!

Buffalo Chicken Protein Bowl: If you’re a fan of spicy flavors, this bowl is for you. Grilled chicken smothered in Frank’s RedHot sauce, paired with lettuce, veggies, and a bit of ranch dressing to cool things down, at only 9g net carbs!

Chicken and Bacon Ranch Protein Bowl: Packed with protein from chicken and bacon, this bowl is a great choice for a satisfying low-carb meal at only 10g net carbs. Add in some Monterey cheddar cheese, veggies, lettuce, and ranch dressing for a flavorful experience.

These low-carb protein bowls at Subway provide a delicious and filling option for those following a keto diet. Don’t be afraid to double up on the meat to make it even more satisfying!

2. Subway Keto Salads

Grilled chicken salad with lettuce and croutons
Grilled chicken salad with lettuce and croutons

Salads are a classic choice for those looking for a low-carb option at Subway. They are customizable, flavorful, and packed with nutrients. Here are some keto-friendly salads to consider:

Spicy Italian Salad: This salad is a spicy delight and a nod to the classic Italian sandwich. It features a combination of pepperoni, Genoa salami, vegetables, and crisp lettuce. Pair it with a low-carb dressing like oil and vinegar or ranch for a tasty meal as low as 9g net carbs.

Buffalo Chicken Salad: If you prefer a milder flavor, the buffalo chicken salad is a great choice. It comes with a variety of healthy veggies and grilled chicken, amounting to only 8g net carbs. Add a keto-friendly dressing like ranch or oil and vinegar to complete the meal.

Steak and Cheese Salad: Try the steak and cheese salad for a heartier option. It’s a delicious mix of grilled steak, cheese, and vegetables that will leave you satisfied. With only 9g net carbs, it’s a perfect choice for those following the keto diet.

Cold Cut Combo Salad: For a deli-style option, try the cold cut combo salad with turkey, ham, and cheese. It’s a protein-packed meal at only 6g net carbs. Top it off with your favorite low-carb dressing for added flavor.

These keto-friendly salads at Subway offer a balanced mix of flavors and nutritional benefits. Be sure to check the nutrition information to make informed choices about dressing and toppings to keep your meal low-carb.

3. Subway Keto Breakfast Options

A breakfast of bacon, eggs, and toast with coffee and orange juice
A breakfast of bacon, eggs, and toast with coffee and orange juice

Starting your day with a keto-friendly breakfast is key for sticking to your low-carb diet. Subway has many breakfast choices that can be adjusted to suit your keto requirements. Check out these keto-friendly breakfast options for when you’re on the move:

  • Bacon, Egg, and Cheese: This classic breakfast combination can be enjoyed at Subway without the bread. Simply order it without the flatbread and enjoy the delicious combination of bacon, egg, and cheese.
  • Black Forest Ham, Egg, and Cheese: For a slightly milder flavor, opt for the black forest ham, egg, and cheese breakfast option. Skip the flatbread and enjoy the flavors of the ham, egg, and cheese without the carbs.

Building Your Subway Keto Meal

Subway logo and menu inside the restaurant
Subway logo and menu inside the restaurant

Building a Subway keto-friendly meal is easy when you know what to look for. Here are some tips for building your Subway keto meal:

1. Selecting the Right Proteins

When customizing your Subway order for a low-carb diet, it’s important to select the right proteins. Here are some keto-friendly protein options to consider:

Turkey Breast: Turkey breast is a lean, low-carb, and high-protein option. It’s a great choice for a satisfying and keto-friendly Subway meal as low as 5g net carbs.

Roast Beef: Roast beef is another low-carb protein option that is rich in flavor. It pairs well with a variety of veggies and keto-friendly sauces.

Grilled Chicken Breast: Grilled chicken breast is a versatile protein choice that can be tailored to suit your keto requirements. With low carbs and high protein content, it’s a great option for a low-carb meal with 5g net carbs.

Oven-Roasted Chicken: Like grilled chicken breast, oven-roasted chicken is a fantastic keto-friendly choice. It’s juicy, flavorful, and you can pair it with your preferred toppings and sauces.

2. Adding Low-Carb Veggies

When creating your Subway keto meal, opt for low-carb veggies to enhance flavor and nutrition. Check out these top low-carb veggie choices:

Green Peppers: Green peppers are a crunchy and low-carb addition to your Subway meal. They add a pop of color and flavor without adding excessive carbs.

Red Onions: Red onions are a flavorful choice that adds a tangy kick to your meal. They are low in carbs and provide a burst of flavor to any Subway creation.

Other Low-Carb Veggies: Additional low-carb vegetables to think about are cucumbers, spinach, lettuce, and tomatoes. They provide texture, color, and nutrients to your meal without loading up on carbs.

3. Subway Keto-Friendly Sauces and Salad Dressings

The right sauces and dressings can add flavor and variety to your Subway meal while keeping it keto-friendly. Here are some keto-compatible options to consider:

Chipotle Southwest Sauce: The chipotle southwest sauce adds a kick of flavor without the excessive carbs. It pairs well with a variety of proteins and veggies.

Mayo: Mayo is a keto-friendly option that adds creaminess and flavor to your Subway creation. It’s a great choice for a low-carb sauce.

Other Dressings: Oil and vinegar, ranch, and mustard are other keto-friendly dressing options to consider. These dressings add flavor without adding excessive carbs.

4. Cheese Options That Keep You in Ketosis

Adding cheese to your Subway meal can provide a delicious and keto-friendly addition. Here are some cheese options that keep you in ketosis:

  • American Cheese: American cheese is a classic choice that pairs well with a variety of proteins and veggies. It adds a creamy and savory flavor to your Subway creation.
  • Other Cheese Options: Other keto-friendly cheese options at Subway include provolone, pepperjack, and Swiss. These cheeses add flavor and richness to your meal without adding excessive carbs.

What to Avoid on Subway’s Menu

A Subway sandwich with ham and vegetables
A Subway sandwich with ham and vegetables

While Subway offers a variety of keto-friendly options, there are some menu items to avoid when following a low-carb or keto diet. Here are a few things to steer clear of:

1. High-Carb Traps in Popular Subway Meals

While Subway offers a variety of low-carb options, there are some popular meals that can be high in carbs. Here are some high-carb traps to watch out for:

  • Cold Cut Combo: The Cold Cut Combo sandwich contains processed meats that can be high in carbs. 
  • Sweet Onion Sauce: This sauce is delicious, but it’s high in carbs and should be avoided on a low-carb diet.
  • Breaded Meats: Be cautious of breaded meats like chicken tenders or meatballs, as they can add a significant amount of carbs to your meal.

2. Drinks and Sides That Might Derail Your Diet

In addition to avoiding high-carb menu items, it’s important to be mindful of drinks and sides that can derail your low-carb or keto diet. Here are some drinks and sides to watch out for:

Sugary Drinks: Sodas, fruit juices, and sweetened teas can be high in carbs and sugars. Opt for water, unsweetened tea, or diet soda instead.

Chips and Cookies: Subway offers a variety of chips and cookies that are high in carbs and should be avoided on a low-carb or keto diet.

High-Carb Sides: Be cautious of sides like potatoes, rice, or breadsticks that can add a significant amount of carbs to your meal.

By choosing low-carb drink options and avoiding high-carb sides, you can stay on track with your low-carb or keto lifestyle while dining at Subway.

Customizing Your Subway Keto Order

Subway employees preparing orders behind the counter
Subway employees preparing orders behind the counter

Customizing your Subway order to fit your low-carb or keto needs can be done both online and in-store. Here are some tips for customizing your order:

1. Tips for Ordering Keto Through Subway’s App

Ordering keto through Subway’s app is a convenient way to customize your order and ensure it fits your dietary needs. Here are some tips for ordering keto through Subway’s app:

  • Use the customization options to select low-carb options like protein bowls or salads without the bread.
  • Specify your dietary needs in the special instructions section to ensure your order is prepared correctly.
  • Customize your veggies, sauces, and toppings to fit your keto requirements.
  • Double-check your order before submitting to ensure it aligns with your low-carb or keto diet.

2. Communicating Your Dietary Needs to Subway Staff

When ordering in-store at Subway, it’s important to communicate your dietary needs to the Subway staff. Here are some tips for effectively communicating your needs:

  • Clearly state that you are following a low-carb or keto diet.
  • Specify any restrictions or modifications you require, such as no bread or specific sauce choices.
  • Ask for assistance if needed to navigate the menu and make informed choices.
  • Express your appreciation for their help and understanding.

Subway Keto FAQs

Can I Eat Subway Sandwiches on a Keto Diet?

Yes, you can eat Subway sandwiches on a keto diet by ordering a protein bowl or salad without the bread. This allows you to enjoy the fillings and flavors of a sandwich while keeping your meal low-carb and keto-friendly.

What are the Best Subway Keto Salads for Keto Dieters?

The best Subway salads for keto dieters are those that are low in carbs and high in healthy fats and proteins. Options like the black forest ham salad and chicken and bacon ranch salad are great choices for a satisfying and keto-friendly meal.

Is the Subway Tuna Salad Keto-Friendly?

Yes, the Subway tuna salad can be a keto-friendly option. It’s low in carbs and high in protein and healthy fats. Customize it by adding low-carb veggies and choosing a keto-friendly dressing, such as oil and vinegar or ranch.

Can I have Subway Sauces and Dressings on Keto?

Some Subway sauces and dressings are keto-friendly, while others are higher in carbs. Opt for low-carb options like oil and vinegar, ranch, or mustard. Be mindful of high-carb options like sweet onion sauce and honey mustard.

Are There Any Subway Bread Options Suitable for Keto?

While Subway is known for its bread, there are no specific low-carb bread options. To enjoy a low-carb meal at Subway, opt for protein bowls or salads without the bread.

Can I Eat Subway Cookies on a Keto Diet?

Subway cookies are not suitable for a keto diet due to their high carb count. It’s best to avoid these sweet treats and opt for low-carb options like protein bowls or salads instead.

Tips for Eating Keto at Other Fast-Food Restaurants?

When eating keto at other fast-food restaurants, focus on low-carb options like protein and veggie bowls, salads, or bunless burgers. Avoid high-carb items like bread, fries, and sugary sauces. Check the nutrition information and customize your order to fit your keto needs. Find more fast food keto menu guides on our blog.

Final Thoughts on the Subway Keto Menu

Subway offers a variety of keto-friendly options to enjoy on the go. From keto-friendly protein bowls to low-carb salads, there are choices to keep you satisfied while sticking to your diet. 

Remember to customize your meal with the right proteins, veggies, and sauces to stay in ketosis. Avoid high-carb traps and opt for keto-compatible ingredients. 

Whether ordering online or in-store, Subway makes it easy to eat keto and enjoy your meal. With these tips, you can navigate the menu with confidence and indulge in a satisfying keto-friendly Subway experience. 

Stay on track with your diet while enjoying a delicious meal at Subway!