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If you’re looking for low-carb, high-fat diet options, it’s pretty easy to make Subway keto friendly! Below, we’ll outline how to make the fast food chain restaurant your go-to spot for healthy keto options!
If you’re following a ketogenic diet for weight loss, you likely are familiar with reading nutritional information and hunting out low carb menus. The cool thing about the keto diet is that you can usually find foods you enjoy — even when you’re only at fast food places like Subway!
The popular sandwich shop is actually a great place to enjoy a keto meal! Thanks to its new bowls and meat-filled salads, you can enjoy a hearty keto lunch at Subway without the need to purchase a sandwich at all.
Subway protein Keto Bowls
With the sandwich chain’s new protein bowls, you can transform any foot-long sandwich into a low-carb bowl packed with protein and fresh vegetables.
Each protein bowl is made with the sandwich meat on a bed of romaine lettuce. You can then add your choice of additional low carb vegetables, cheese, and sauce.
There are several different protein bowl options to choose from, including:
- Black forest ham
- Chicken and bacon ranch: made with all-white meat chicken with seasoning and marinade, bacon slices, and Monterey Jack cheese
- Cold cut combo: made with ham, salami, and bologna (all turkey based)
- Italian BMT: made with Genoa salami, spicy pepperoni, and black forest ham
- Oven roasted chicken: made with roasted all-white meat chicken
- Spicy Italian: made with a combination of pepperoni and Genoa salami
- Steak and cheese: made with chopped steak and your choice of cheese
- Tuna: made with a combination of wild caught tuna and mayonnaise
- Turkey breast
In addition to these low-carb options, you can also choose from meatball marinara and sweet onion chicken teriyaki. Both these options feature additional carbs, which mean they’re not the best choice when you’re following a low-carb eating plan.
The sandwich shop also allows keto dieters to turn any of their sandwich options into a salad. Salads are the perfect low-carb meal because they feature the same protein option typically found on a six-inch sub on a bed of lettuce.
You can then add in low-carb toppings like fresh vegetables and a dressing high in healthy fats to finish the meal.
Each of these menu options make a great low-carb salad:
- Black forest ham
- Chicken and bacon ranch
- Cold cut combo
- Italian BMT
- Oven roasted chicken
- Spicy Italian
- Steak and cheese
- Turkey breast
Keto Subway Toppings
In addition to meats, the restaurant offers a variety of toppings and dipping sauces you can add to your protein bowl and salad. But not all the options in the sandwich shop are low-carb.
Dress up your low-carb lunch with these keto-friendly Subway dressings and sauces:
- Chipotle Southwest sauce
- Ranch dressing
- Savory Caesar dressing
- Subway vinaigrette
- Red wine vinegar
- Light mayonnaise
- Regular mayonnaise
- Spicy brown mustard
- Yellow mustard
You can also choose from several different fresh vegetables to add to your salad.
Try these low-carb veggies in your salad or bowl:
- Banana peppers
- Green peppers
- Jalapeno peppers
- Red onions
- Black olives
Each salad and bowl can also be enhanced with extra cheese. And with a variety of cheeses to choose from, you can have your pick!
Each of these low-carb cheese options is a safe choice for your keto Subway meal:
- Monterey cheddar
- Pepper jack
Low Carb Subway Meats
In addition to ordering one of the protein bowls or salads off Subway’s menu, you can customize your order. That means you can choose from the restaurant’s meats, cheeses, and vegetables to make your own custom salad or bowl.
Subway has a variety of different low carb meat options to choose from, including:
- Chicken breast patty
- Chicken strips
- Roast beef
- Rotisserie style chicken
- Turkey breast
- Buffalo chicken strips
- Genoa salami
Low Carb Subway Breakfast
The Subway breakfast menu is made up of breakfast wraps and flatbreads. To make Subway keto friendly, simply ask for the wrap or flatbread to be removed.
Any of these 4 different breakfast sandwich options are fair game at Subway:
- Bacon, egg and cheese
- Black forest ham, egg, and cheese
- Egg and cheese
- Steak, egg, and cheese
The sandwiches can be customized by picking your choice of cheese and adding veggies to the meal. Without the wrap or flatbread, the sandwich will be served in a bowl or cup for easier eating.
What to Avoid at Subway
Now that you know all the different keto options you have when eating at Subway, let’s talk about what not to get!
Avoid these menu items to keep from adding unnecessary carbs to your meal:
- Bread, flatbreads, and wraps
- High-carb snacks and sides, like chips, and cookies
- Sweetened drinks, like soda, and juice
- High carb meat options, like sweet onion chicken teriyaki and meatballs
- Sweet sauces with a higher carb count, like honey mustard and sweet onion sauce
When in doubt, head to Subway’s website to use the nutrition calculator. This will help you to make Subway keto friendly and suit your personal preferences!
You can select each of the ingredients you want to include in your meal and the site will provide you with the macros for the selection. You can then use that nutritional data to calculate the net carb content in your meal.
What are your favorite keto-friendly meals at the fast-food chain?
New to the keto journey? Our Step by Step Guide to Keto Dieting is a great way to get started!