25 Subway Keto Options In 2021


Guys, we predict that is THE place relating to quick meals eating places. Subway made its identify a very long time in the past for promoting as a contemporary and wholesome spot to seize a chunk on the go, however we’re really stunned how keto Subway can get.

Megha holding up a bag of subway food in a car

Don’t get us improper – we’re not encouraging you to eat chilly cuts and different processed meats, however consuming at residence and making your individual meals isn’t all the time an choice and we get that. Read our full information for extra keto quick meals and takeout choices.

There are so many Subway keto choices you’ll be able to select from. All you should do is omit the bread and some sauces which are excessive in web carbs. Obviously, steer clear of sugary drinks and every kind of sweets, cookies and desserts.

What’s actually spectacular is which you could make your individual bowl or a salad if you wish to. Just select a protein like turkey breast, a chilly minimize combo, roast beef and extra, pair it with lettuce and low carb veggies, then add a keto pleasant dressing like pink wine vinegar, yellow mustard or the Chipotle Southwest sauce.

Your prospects at Subway are critically countless, and that is what we love about their menu choices probably the most. Some places additionally supply lettuce wraps in case you ask for it, nevertheless it’s not an official choice on their menu but so it’s a hit and miss.

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three necessary guidelines:

  1. Order a salad or a bowl as a substitute of a sandwich with out the bread. Every single sandwich from the Subway menu may be made right into a salad or a bowl. It will often be cheaper too. Opt for lean rooster as a substitute of chilly cuts and processed meat for a more healthy various.
  2. Watch out for restricted time menu gadgets. Every at times Subway comes out with new quick meals choices, a few of that are okay on keto, and a few will not be. Always test vitamin data!
  3. If it sounds prefer it’s not keto, it most likely isn’t. Honey mustard? BBQ rooster? Sweet onion sauce? All of those don’t sound like they’re low in carbs (trace: they aren’t). Choose from these choices under to make sure you are staying on monitor along with your macros and web carbs.

Subway’s Keto & Low Carb Protein Bowls

If you need a hearty keto meal crammed with protein to maintain you full for longer, you’ll be able to’t go improper with these. It’s principally a footlong in a bowl, so that you get double meat and the identical quantity of veggies. If you need to choose a dressing or add extras, scroll all the way down to see what makes a sensible choice for a low carb meal.

1.Black Forest Ham Protein Bowl

Basically all the Black Forest ham you’d get on a footlong, however in a bowl with crisp lettuce, tomatoes, cucumbers and contemporary veggies.

Nutrition data (no dressing): 170 energy; four.5g fats; 21g protein; 12g whole carbs; 9g web carbs

2.Buffalo Chicken Protein Bowl

Grilled rooster smothered in Frank’s RedSizzling sauce, lettuce, veggies and a little bit of ranch to chill down all of the spiciness.

Nutrition data: 370 energy; 20g fats; 35g protein; 13g whole carbs; 10g web carbs

three.Chicken and Bacon Ranch Protein Bowl

Packed with protein to maintain you full all day lengthy, get pleasure from this footlong in a bowl with rooster, bacon, Monterey cheddar cheese, veggies, lettuce and ranch.

Nutrition data: 600 energy; 40g fats; 52g protein; 12g whole carbs; 9g web carbs

four.Cold Cut Combo Protein Bowl

A keto subway sandwich without the bread in a bowl being held in a car

Grab a bowl and luxuriate in further parts of turkey primarily based ham, salami and bologna with crisp lettuce and veggies. To prime all of it off, choose a low carb keto French dressing.

Nutrition data (no dressing): 260 energy; 16g fats; 20g protein; 9g whole carbs; 6g web carbs

5.Italian B.M.T. Protein Bowl

One of the meatiest positions on the menu. Salami, pepperoni, ham on prime of lettuce and veggies. It’s a footlong, simply in a bowl. 

Nutrition data (no dressing): 410 energy; 29g fats; 25g protein; 13g whole carbs; 10g web carbs

6.Oven Roasted Chicken Protein Bowl

Great in case you’re watching your energy! Get oven roasted rooster, veggies and lettuce, choose a low carb dressing and also you’re good to go.

Nutrition data (no dressing): 200 energy; 6g fats; 27g protein; 11g whole carbs; 8g web carbs

7.Over Roasted Turkey Protein Bowl 

Packed with protein and low in energy, this low carb bowl consists of thinly sliced turkey, lettuce and veggies. 

Nutrition data (no dressing): 160 energy; 2.5g fats; 25g protein; 11g whole carbs; 8g web carbs

eight.Spicy Italian Protein Bowl

Take your tastebuds to Italy for a second and luxuriate in a mouthful of pepperoni, Genoa salami, greens and crisp lettuce.

Nutrition data (no dressing): 550 energy; 45g fats; 24g protein; 12g whole carbs; 9g web carbs

9.Steak and Cheese Protein Bowl

Another choice that makes a very good keto menu! Warm juicy steak, Monterey cheddar cheese, peppers, onions, lettuce and extra.

Nutrition data (no dressing): 380 energy; 19g fats; 42g protein; 12g whole carbs; 8g web carbs

10.Tuna Protein Bowl

Wild caught tuna blended with mayo on a mattress of crisp lettuce and greens. Good choice in case you’re a keto pescatarian or just not within the temper for meat.

Nutrition data (no dressing): 550 energy; 47g fats; 26g protein; 8g whole carbs; 5g web carbs

Subway’s Keto & Low Carb Salads

Salads are often the most secure choice for anybody on a keto eating regimen, so long as you realize which extras and dressing is keto and low in web carbs. Maybe you’re within the temper for pink wine vinegar or savory caesar? Scroll all the way down to the top of the article for a listing of Subway keto choices.

1.Black Forest Ham Salad

It’s a basic alternative stuffed with wholesome veggies akin to black olives, cucumbers, inexperienced peppers, lettuce, pink onions, spinach and tomatoes. Double the meat if you want, and add a keto pleasant low carb dressing. We counsel common olive oil with salt and pepper or pink wine vinegar.

Nutrition data (no dressing): 120 energy; 3g fats; 13g protein; 12g whole carbs; 8g web carbs

2.Buffalo Chicken Salad

We actually like this salad as a result of it’s merely grilled rooster coated in buffalo sauce with lettuce, spinach, tomatoes, cucumbers, inexperienced peppers, black olives and pink onions. They additionally provide you with a drizzle of ranch, however you’ll be able to omit it in case you’re strict with carbs.

Nutrition data: 220 energy; 11g fats; 20g protein; 12g whole carbs; 8g web carbs

three.Chicken and Bacon Ranch Salad

A salad in a bowl with alot of lunch meat being held in a car

An excellent choice if you wish to up your protein consumption for the day. It accommodates all-white meat rooster with seasoning and marinade. Topped with bacon and Monterey cheddar cheese on a mattress of crunchy, contemporary greens and ranch. 

Nutrition data: 460 energy; 33g fats; 13g whole carbs; 9g web carbs

four.Cold Cut Combo Salad

Another basic! It has turkey-based ham, salami and bologna blended with contemporary, crisp lettuce and black olives, cucumbers, inexperienced peppers, pink onions, spinach and tomatoes. Toss it up with a low carb keto dressing and also you’re all set!

Nutrition data (no dressing): 160 energy; 9g fats; 12g protein; 10g whole carbs; 6g web carbs

5.Italian B.M.T. Salad

Are you aware of the well-known Italian B.M.T sub? It’s the identical factor however in a salad. Genoa salami, spicy pepperoni and Black Forest ham blended with crispy greens and veggies.

Nutrition data (no dressing): 240 energy; 15g fats; 14g protein; 12g whole carbs; 8g web carbs

6.Oven Roasted Chicken Salad

A sensible choice for many who are watching their energy! Enjoy heat, savory, oven roasted rooster blended with crisp greens and your alternative of veggies. By design you’ll get black olives, cucumbers, inexperienced peppers, pink onions, spinach and tomatoes however you’re free to decide on whichever veggies you like.

Nutrition data (no dressing): 130 energy; three.5g fats; 16g protein; 11g whole carbs; 7g web carbs

7.Oven Roasted Turkey Salad

Same as above, however as a substitute of rooster you’ll get thinly sliced oven roasted turkey. Pick a low carb dressing and also you’re good to go!

Nutrition data (no dressing): 110 energy; 2g fats; 14g protein; 11g whole carbs; 7g web carbs

eight.Spicy Italian Salad

This was our favourite factor earlier than we turned keto. But we’re probably not trying again since we will get it in a salad now. Enjoy a combo of pepperoni and Genoa salami blended with veggies and lettuce. 

Nutrition data (no dressing): 300 energy; 23g fats; 14g protein; 12g whole carbs; 8g web carbs

9.Steak and Cheese Salad

If you want heat salads, this one’s for you. Steak and American cheese on a mattress of lettuce and veggies. You can add jalapenos to spice it up a bit!

Nutrition data (no dressing): 210 energy; 9g fats; 21g protein; 12g whole carbs; 8g web carbs

A keto subway salad bowl that is in a bowl being held in a car

10.Tuna Salad

If you’re not within the temper for meat, there’s all the time wild caught tuna, blended with mayo on prime of lettuce and veggies. Add a little bit of salt and pepper and also you don’t actually need the rest.

Nutrition data (no dressing): 310 energy; 24g fats; 15g protein; 10g whole carbs; 6g web carbs

11.Veggie Delite Salad

Any keto vegetarians right here? You obtained it! This salad is solely a mixture of greens and veggies. Add a double portion of a low carb keto dressing to up your fat for the day.

Nutrition data (no dressing): 50 energy; 1g fats; 3g protein; 9g whole carbs; 5g web carbs 

Subway’s Keto & Low Carb Breakfast

If you’re craving breakfast reasonably than a lunch or dinner meal, seize one in all Subway’s breakfast low carb choices:

1.Bacon, Egg and Cheese (no flatbread)

With so many choices at Subway, you’ll be able to’t go improper with a basic bacon, egg, cheese combo. Ask for a bowl, seize a fork and get to consuming.

Nutrition data: 230 energy; 16g fats; 16g protein; 4g whole carbs; 4g web carbs

2.Black Forest Ham, Egg and Cheese (no flatbread)

If you need meat for breakfast, however you’re counting energy and web carbs, seize this low carb choice and ask for a bowl and a fork.

Nutrition data: 190 energy; 12g fats; 16g protein; 4g whole carbs; 4g web carbs

three.Steak, Egg and Cheese (no flatbread)

Sizzlin’ steak, protein-packed egg and cheese? Yep, no points there. Again, seize a fork and ask for a bowl.

Nutrition data: 220 energy; 14g fats; 19g protein; 5g whole carbs; 5g web carbs

four.Egg and Cheese (no flatbread)

Are you a keto vegetarian or just not craving meat at this time? Subway keto menu has choices for everybody. Get a fork, seize some napkins and ask for a bowl to finish your order.

Nutrition data: 160 energy; 14g fats; 11g protein; 3g whole carbs; 3g web carbs

What to keep away from at Subway on Keto?

There are just a few issues you need to steer clear of at Subway. Since their menu gadgets have a low of low carb choices, it received’t be an enormous situation. Most importantly, steer clear of every kind of breads and wraps, in addition to dressings with a excessive carb depend. Here is a quick checklist of Subway menu gadgets that don’t go well with the keto eating regimen:

  • Anything Sweet Onion Chicken Teriyaki
  • Anything Meatball Marinara
  • Artisan Flatbread
  • Artisan Italian Bread
  • Hearty Multigrain Bread
  • Italian Herbs & Cheese Bread
  • Mini 9-Grain Wheat Bread
  • Mini Italian Bread
  • Spinach Wrap
  • Tomato Basil Wrap
  • Honey Mustard
  • Sweet Onion Sauce
  • All cookies and sweets
  • All sugary drinks

What to eat at Subway on Keto?

If you need to choose your individual substances and make a salad or a bowl by your self, here’s a lengthy checklist:

Meats and cheeses:

  • Black forest ham
  • Genoa salami
  • Buffalo rooster
  • Grilled rooster
  • Oven roasted rooster
  • Oven roasted turkey
  • Turkey breast slices
  • Rotisserie type rooster
  • Steak
  • Tuna
  • Bacon
  • Pepperoni
  • American cheese
  • Monterey cheddar
  • Pepperjack cheese
  • Provolone cheese
  • Swiss Cheese
  • Parmesan cheese

Sauces and dressings:

  • Guacamole
  • Caesar sauce
  • Chipotle Southwest sauce
  • Mayonnaise
  • Light mayonnaise
  • Oil
  • Ranch dressing
  • Red wine vinegar
  • Subway French dressing
  • Yellow Mustard

Veggies:

  • Banana peppers
  • Black olives
  • Cucumbers
  • Green peppers
  • Jalapenos
  • Lettuce
  • Pickles
  • Red onions
  • Spinach
  • Tomatoes

Our Final Opinion

Subway is, palms down, top-of-the-line quick meals eating places on the market. Can we even name it quick meals if there are such a lot of keto, low carb meal choices? Subway can also be fairly clear concerning the substances they use and vitamin data, which you’ll all discover on their web site.

If Subway isn’t round you, however you’re seeking to keep keto whereas consuming at a quick meals restaurant for no matter cause it could be, take a look at our information on easy methods to eat low carb at McDonald’s, Taco Bell and Chick-Fil-A.

Subway restaurant with salads and protein bowls in the forefront



Source hyperlink keto eating regimen

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