Guys, we think this is THE place when it comes to fast food restaurants. Subway made its name a long time ago for advertising as a fresh and healthy spot to grab a bite on the go, but we’re actually surprised how keto Subway can get.
Don’t get us wrong – we’re not encouraging you to eat cold cuts and other processed meats, but eating at home and making your own meals isn’t always an option and we get that. Read our full guide for more keto fast food and takeout options.
There are so many Subway keto options you can choose from. All you need to do is omit the bread and a few sauces that are high in net carbs. Obviously, stay away from sugary drinks and all kinds of sweets, cookies and desserts.
What’s really impressive is that you can make your own bowl or a salad if you want to. Just choose a protein like turkey breast, a cold cut combo, roast beef and more, pair it with lettuce and low carb veggies, then add a keto friendly dressing like red wine vinegar, yellow mustard or the Chipotle Southwest sauce.
Your possibilities at Subway are seriously endless, and this is what we love about their menu options the most. Some locations also offer lettuce wraps if you ask for it, but it’s not an official option on their menu yet so it’s a hit or miss.
3 important rules:
- Order a salad or a bowl instead of a sandwich without the bread. Every single sandwich from the Subway menu can be made into a salad or a bowl. It will usually be less expensive too. Opt for lean chicken instead of cold cuts and processed meat for a healthier alternative.
- Watch out for limited time menu items. Every now and then Subway comes out with new fast food options, some of which are okay on keto, and some are not. Always check nutrition info!
- If it sounds like it’s not keto, it probably isn’t. Honey mustard? BBQ chicken? Sweet onion sauce? All of these don’t sound like they’re low in carbs (hint: they aren’t). Choose from these options below to ensure you are staying on track with your macros and net carbs.
Subway’s Keto & Low Carb Protein Bowls
If you want a hearty keto meal filled with protein to keep you full for longer, you can’t go wrong with these. It’s basically a footlong in a bowl, so you get double meat and the same amount of veggies. If you want to pick a dressing or add extras, scroll down to see what makes a good choice for a low carb meal.
1.Black Forest Ham Protein Bowl
Basically all of the Black Forest ham you would get on a footlong, but in a bowl with crisp lettuce, tomatoes, cucumbers and fresh veggies.
Nutrition info (no dressing): 170 calories; 4.5g fat; 21g protein; 12g total carbs; 9g net carbs
2.Buffalo Chicken Protein Bowl
Grilled chicken smothered in Frank’s RedHot sauce, lettuce, veggies and a bit of ranch to cool down all the spiciness.
Nutrition info: 370 calories; 20g fat; 35g protein; 13g total carbs; 10g net carbs
3.Chicken and Bacon Ranch Protein Bowl
Packed with protein to keep you full all day long, enjoy this footlong in a bowl with chicken, bacon, Monterey cheddar cheese, veggies, lettuce and ranch.
Nutrition info: 600 calories; 40g fat; 52g protein; 12g total carbs; 9g net carbs
4.Cold Cut Combo Protein Bowl
Grab a bowl and enjoy extra portions of turkey based ham, salami and bologna with crisp lettuce and veggies. To top it all off, pick a low carb keto vinaigrette.
Nutrition info (no dressing): 260 calories; 16g fat; 20g protein; 9g total carbs; 6g net carbs
5.Italian B.M.T. Protein Bowl
One of the meatiest positions on the menu. Salami, pepperoni, ham on top of lettuce and veggies. It’s a footlong, just in a bowl.
Nutrition info (no dressing): 410 calories; 29g fat; 25g protein; 13g total carbs; 10g net carbs
6.Oven Roasted Chicken Protein Bowl
Great if you’re watching your calories! Get oven roasted chicken, veggies and lettuce, pick a low carb dressing and you’re good to go.
Nutrition info (no dressing): 200 calories; 6g fat; 27g protein; 11g total carbs; 8g net carbs
7.Over Roasted Turkey Protein Bowl
Packed with protein and low in calories, this low carb bowl consists of thinly sliced turkey, lettuce and veggies.
Nutrition info (no dressing): 160 calories; 2.5g fat; 25g protein; 11g total carbs; 8g net carbs
8.Spicy Italian Protein Bowl
Take your tastebuds to Italy for a moment and enjoy a mouthful of pepperoni, Genoa salami, vegetables and crisp lettuce.
Nutrition info (no dressing): 550 calories; 45g fat; 24g protein; 12g total carbs; 9g net carbs
9.Steak and Cheese Protein Bowl
Another option that makes a good keto menu! Warm juicy steak, Monterey cheddar cheese, peppers, onions, lettuce and more.
Nutrition info (no dressing): 380 calories; 19g fat; 42g protein; 12g total carbs; 8g net carbs
10.Tuna Protein Bowl
Wild caught tuna mixed with mayo on a bed of crisp lettuce and vegetables. Good option if you’re a keto pescatarian or simply not in the mood for meat.
Nutrition info (no dressing): 550 calories; 47g fat; 26g protein; 8g total carbs; 5g net carbs
Subway’s Keto & Low Carb Salads
Salads are usually the safest option for anyone on a keto diet, as long as you know which extras and dressing is keto and low in net carbs. Maybe you’re in the mood for red wine vinegar or savory caesar? Scroll down to the end of the article for a list of Subway keto options.
1.Black Forest Ham Salad
It’s a classic choice full of healthy veggies such as black olives, cucumbers, green peppers, lettuce, red onions, spinach and tomatoes. Double the meat if you wish, and add a keto friendly low carb dressing. We suggest regular olive oil with salt and pepper or red wine vinegar.
Nutrition info (no dressing): 120 calories; 3g fat; 13g protein; 12g total carbs; 8g net carbs
2.Buffalo Chicken Salad
We really like this salad because it’s simply grilled chicken coated in buffalo sauce with lettuce, spinach, tomatoes, cucumbers, green peppers, black olives and red onions. They also give you a drizzle of ranch, but you can omit it if you’re strict with carbs.
Nutrition info: 220 calories; 11g fat; 20g protein; 12g total carbs; 8g net carbs
3.Chicken and Bacon Ranch Salad
A great option if you want to up your protein intake for the day. It contains all-white meat chicken with seasoning and marinade. Topped with bacon and Monterey cheddar cheese on a bed of crunchy, fresh greens and ranch.
Nutrition info: 460 calories; 33g fat; 13g total carbs; 9g net carbs
4.Cold Cut Combo Salad
Another classic! It has turkey-based ham, salami and bologna mixed with fresh, crisp lettuce and black olives, cucumbers, green peppers, red onions, spinach and tomatoes. Toss it up with a low carb keto dressing and you’re all set!
Nutrition info (no dressing): 160 calories; 9g fat; 12g protein; 10g total carbs; 6g net carbs
5.Italian B.M.T. Salad
Are you familiar with the famous Italian B.M.T sub? It’s the same thing but in a salad. Genoa salami, spicy pepperoni and Black Forest ham mixed with crispy greens and veggies.
Nutrition info (no dressing): 240 calories; 15g fat; 14g protein; 12g total carbs; 8g net carbs
6.Oven Roasted Chicken Salad
A good choice for those who are watching their calories! Enjoy warm, savory, oven roasted chicken mixed with crisp greens and your choice of veggies. By design you’ll get black olives, cucumbers, green peppers, red onions, spinach and tomatoes but you’re free to choose whichever veggies you prefer.
Nutrition info (no dressing): 130 calories; 3.5g fat; 16g protein; 11g total carbs; 7g net carbs
7.Oven Roasted Turkey Salad
Same as above, but instead of chicken you’ll get thinly sliced oven roasted turkey. Pick a low carb dressing and you’re good to go!
Nutrition info (no dressing): 110 calories; 2g fat; 14g protein; 11g total carbs; 7g net carbs
8.Spicy Italian Salad
This used to be our favorite thing before we turned keto. But we’re not really looking back since we can get it in a salad now. Enjoy a combo of pepperoni and Genoa salami mixed with veggies and lettuce.
Nutrition info (no dressing): 300 calories; 23g fat; 14g protein; 12g total carbs; 8g net carbs
9.Steak and Cheese Salad
If you like warm salads, this one’s for you. Steak and American cheese on a bed of lettuce and veggies. You can add jalapenos to spice it up a bit!
Nutrition info (no dressing): 210 calories; 9g fat; 21g protein; 12g total carbs; 8g net carbs
If you’re not in the mood for meat, there’s always wild caught tuna, mixed with mayo on top of lettuce and veggies. Add a bit of salt and pepper and you don’t really need anything else.
Nutrition info (no dressing): 310 calories; 24g fat; 15g protein; 10g total carbs; 6g net carbs
11.Veggie Delite Salad
Any keto vegetarians here? You got it! This salad is simply a mix of greens and veggies. Add a double portion of a low carb keto dressing to up your fats for the day.
Nutrition info (no dressing): 50 calories; 1g fat; 3g protein; 9g total carbs; 5g net carbs
Subway’s Keto & Low Carb Breakfast
If you’re craving breakfast rather than a lunch or dinner meal, grab one of Subway’s breakfast low carb options:
1.Bacon, Egg and Cheese (no flatbread)
With so many options at Subway, you can’t go wrong with a classic bacon, egg, cheese combo. Ask for a bowl, grab a fork and get to eating.
Nutrition info: 230 calories; 16g fat; 16g protein; 4g total carbs; 4g net carbs
2.Black Forest Ham, Egg and Cheese (no flatbread)
If you want meat for breakfast, but you’re counting calories and net carbs, grab this low carb option and ask for a bowl and a fork.
Nutrition info: 190 calories; 12g fat; 16g protein; 4g total carbs; 4g net carbs
3.Steak, Egg and Cheese (no flatbread)
Sizzlin’ steak, protein-packed egg and cheese? Yep, no issues there. Again, grab a fork and ask for a bowl.
Nutrition info: 220 calories; 14g fat; 19g protein; 5g total carbs; 5g net carbs
4.Egg and Cheese (no flatbread)
Are you a keto vegetarian or simply not craving meat today? Subway keto menu has options for everyone. Get a fork, grab some napkins and ask for a bowl to complete your order.
Nutrition info: 160 calories; 14g fat; 11g protein; 3g total carbs; 3g net carbs
What to avoid at Subway on Keto?
There are only a few things you should stay away from at Subway. Since their menu items have a low of low carb options, it won’t be a huge issue. Most importantly, stay away from all kinds of breads and wraps, as well as dressings with a high carb count. Here is a brief list of Subway menu items that don’t suit the keto diet:
- 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 want to pick your own ingredients and make a salad or a bowl by yourself, here is a long list:
Meats and cheeses:
- Black forest ham
- Genoa salami
- Buffalo chicken
- Grilled chicken
- Oven roasted chicken
- Oven roasted turkey
- Turkey breast slices
- Rotisserie style chicken
- American cheese
- Monterey cheddar
- Pepperjack cheese
- Provolone cheese
- Swiss Cheese
- Parmesan cheese
Sauces and dressings:
- Caesar sauce
- Chipotle Southwest sauce
- Light mayonnaise
- Ranch dressing
- Red wine vinegar
- Subway vinaigrette
- Yellow Mustard
- Banana peppers
- Black olives
- Green peppers
- Red onions
Our Final Opinion
Subway is, hands down, one of the best fast food restaurants out there. Can we even call it fast food if there are so many keto, low carb meal options? Subway is also quite transparent about the ingredients they use and nutrition info, which you can all find on their website.
If Subway isn’t around you, but you’re looking to stay keto while eating at a fast food restaurant for whatever reason it may be, check out our guide on how to eat low carb at Applebee’s, McDonald’s, Taco Bell, Domino’s, Jersey Mikes and Chick-Fil-A.
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