25 Subway Keto Options In 2021


Guys, we expect that is THE place with regards to quick meals eating places. Subway made its title a very long time in the past for promoting as a recent and wholesome spot to seize a chew on the go, however we’re truly shocked how keto Subway can get.

Megha holding up a bag of subway food in a car

Don’t get us flawed – 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 possibly can select from. All it’s essential do is omit the bread and some sauces which might be excessive in web carbs. Obviously, avoid sugary drinks and every kind of sweets, cookies and desserts.

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

Your prospects at Subway are severely limitless, and that is what we love about their menu choices essentially the most. Some places additionally supply lettuce wraps for those who 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 essential 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 will be made right into a salad or a bowl. It will normally be inexpensive too. Opt for lean hen 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 should not. Always examine vitamin information!
  3. If it sounds prefer it’s not keto, it in all probability isn’t. Honey mustard? BBQ hen? Sweet onion sauce? All of those don’t sound like they’re low in carbs (trace: they aren’t). Choose from these choices beneath 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 stuffed with protein to maintain you full for longer, you possibly can’t go flawed with these. It’s principally a footlong in a bowl, so that you get double meat and the identical quantity of veggies. If you wish to choose a dressing or add extras, scroll all the way down to see what makes a good selection for a low carb meal.

1.Black Forest Ham Protein Bowl

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

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

2.Buffalo Chicken Protein Bowl

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

Nutrition information: 370 energy; 20g fats; 35g protein; 13g complete 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 hen, bacon, Monterey cheddar cheese, veggies, lettuce and ranch.

Nutrition information: 600 energy; 40g fats; 52g protein; 12g complete 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 revel in additional parts of turkey based mostly ham, salami and bologna with crisp lettuce and veggies. To prime all of it off, choose a low carb keto French dressing.

Nutrition information (no dressing): 260 energy; 16g fats; 20g protein; 9g complete 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 information (no dressing): 410 energy; 29g fats; 25g protein; 13g complete carbs; 10g web carbs

6.Oven Roasted Chicken Protein Bowl

Great for those who’re watching your energy! Get oven roasted hen, veggies and lettuce, choose a low carb dressing and also you’re good to go.

Nutrition information (no dressing): 200 energy; 6g fats; 27g protein; 11g complete 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 information (no dressing): 160 energy; 2.5g fats; 25g protein; 11g complete carbs; 8g web carbs

eight.Spicy Italian Protein Bowl

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

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

9.Steak and Cheese Protein Bowl

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

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

10.Tuna Protein Bowl

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

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

Subway’s Keto & Low Carb Salads

Salads are normally the most secure choice for anybody on a keto weight-reduction plan, so long as you understand which extras and dressing is keto and low in web carbs. Maybe you’re within the temper for purple wine vinegar or savory caesar? Scroll all the way down to the tip of the article for an inventory of Subway keto choices.

1.Black Forest Ham Salad

It’s a basic selection filled with wholesome veggies reminiscent of black olives, cucumbers, inexperienced peppers, lettuce, purple onions, spinach and tomatoes. Double the meat if you want, and add a keto pleasant low carb dressing. We recommend common olive oil with salt and pepper or purple wine vinegar.

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

2.Buffalo Chicken Salad

We actually like this salad as a result of it’s merely grilled hen coated in buffalo sauce with lettuce, spinach, tomatoes, cucumbers, inexperienced peppers, black olives and purple onions. They additionally offer you a drizzle of ranch, however you possibly can omit it for those who’re strict with carbs.

Nutrition information: 220 energy; 11g fats; 20g protein; 12g complete 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 important choice if you wish to up your protein consumption for the day. It accommodates all-white meat hen with seasoning and marinade. Topped with bacon and Monterey cheddar cheese on a mattress of crunchy, recent greens and ranch. 

Nutrition information: 460 energy; 33g fats; 13g complete carbs; 9g web carbs

four.Cold Cut Combo Salad

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

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

5.Italian B.M.T. Salad

Are you conversant in 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 information (no dressing): 240 energy; 15g fats; 14g protein; 12g complete carbs; 8g web carbs

6.Oven Roasted Chicken Salad

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

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

7.Oven Roasted Turkey Salad

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

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

eight.Spicy Italian Salad

This was our favourite factor earlier than we turned keto. But we’re not likely 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 information (no dressing): 300 energy; 23g fats; 14g protein; 12g complete 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 information (no dressing): 210 energy; 9g fats; 21g protein; 12g complete 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 information (no dressing): 310 energy; 24g fats; 15g protein; 10g complete carbs; 6g web carbs

11.Veggie Delite Salad

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

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

Subway’s Keto & Low Carb Breakfast

If you’re craving breakfast moderately 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 possibly can’t go flawed with a basic bacon, egg, cheese combo. Ask for a bowl, seize a fork and get to consuming.

Nutrition information: 230 energy; 16g fats; 16g protein; 4g complete 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 information: 190 energy; 12g fats; 16g protein; 4g complete 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 information: 220 energy; 14g fats; 19g protein; 5g complete carbs; 5g web carbs

four.Egg and Cheese (no flatbread)

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

Nutrition information: 160 energy; 14g fats; 11g protein; 3g complete carbs; 3g web carbs

What to keep away from at Subway on Keto?

There are only some issues it’s best to avoid at Subway. Since their menu gadgets have a low of low carb choices, it received’t be an enormous subject. Most importantly, avoid every kind of breads and wraps, in addition to dressings with a excessive carb depend. Here is a quick listing of Subway menu gadgets that don’t go well with the keto weight-reduction plan:

  • 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 wish to choose your individual substances and make a salad or a bowl by your self, here’s a lengthy listing:

Meats and cheeses:

  • Black forest ham
  • Genoa salami
  • Buffalo hen
  • Grilled hen
  • Oven roasted hen
  • Oven roasted turkey
  • Turkey breast slices
  • Rotisserie model hen
  • 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, among the finest 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 be fairly clear in regards to the substances they use and vitamin information, which you’ll be able to 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 motive it might be, try 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 weight-reduction plan

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