Who says you can't enjoy a Subway meal while sticking to keto? This place is a fabulous choice because you can tailor every meal to fit your keto lifestyle. Pick your protein, toss some low-carb veggies, and drizzle on a keto-friendly dressing. Voila! You've got a quick, balanced meal perfectly in sync with your diet.
The good news is that it has expanded its menu to include keto-friendly bowls and salads, which are similar to its sandwiches but without the bread. This guide will walk you through all the keto options available, whether you're looking for breakfast, lunch, or dinner. Subway’s got you covered with tasty, convenient choices that keep your diet on track.
Jump to:
Subway Keto Protein Bowls
This popular restaurant has heard the pleas of those watching their carbs and has since introduced high-protein meals in bowls. And they've been a crowd favorite. These salads come packed with as much meat as a footlong sub and are dressed up with a delicious sauce.
Want more meat? No problem. Double up the protein in any bowl for a few extra bucks. Feel free to add toppings like cheese, bacon, or guacamole. Just remember to skip the sweet sauces like honey mustard or sweet onion, which can add unwanted carbs.
Here’s a list of some low-carb protein bowls available at Subway, complete with their carb counts to help you stay on track.
1. Black Forest Ham Bowl
Nutritional info without dressing
This bowl packs all the delicious ham you'd expect in a footlong Sub into a convenient bowl. It comes with crisp lettuce, ripe tomatoes, crunchy cucumbers, and a mix of fresh veggies.
2. Buffalo Chicken Bowl
Nutritional info without dressing
It includes grilled chicken generously doused in Frank's RedHot sauce for that signature zesty kick. It's served with crisp lettuce, a variety of fresh veggies, and a dash of ranch dressing to tame the heat.
3. Chicken and Bacon Ranch Bowl
Nutritional info without dressing
The bowl is a protein-packed meal that's sure to satisfy. It features a generous portion of chicken and crispy bacon topped with melty Monterey cheddar cheese. The bowl is tossed together with fresh veggies, crisp lettuce, and creamy ranch dressing.
4. Cold Cut Combo Bowl
Nutritional info without dressing
This bowl is a hearty mix of turkey-based ham, salami, and bologna. It comes packed with crisp lettuce and a variety of fresh veggies, perfect for a filling meal. Choose a low-carb keto vinaigrette to keep it keto-friendly and extra flavorful.
5. Italian BMT Bowl
Nutritional info without dressing
The BMT bowl is a satisfying option for those craving some Italian deli. It comes with generous portions of Genoa salami, spicy pepperoni, and Black Forest ham, topped with lettuce and your choice of fresh veggies.
6. Oven-Roasted Chicken Bowl
Nutritional info without dressing
This chicken bowl features tender, oven-roasted chicken, crisp lettuce, and a mix of fresh veggies. Choose a low-carb dressing, and you'll have a light, nutritious meal that's both filling and flavorful.
7. Oven-Roasted Turkey Bowl
Nutritional info without dressing
This bowl is the same as the one above, but as the name suggests, it comes with turkey meat instead of chicken. It's packed with protein and is low in calories. If you want a low-carb bowl with thinly sliced turkey, lettuce, and veggies, this can be a top-notch option.
8. Spicy Italian Bowl
Nutritional info without dressing
This bowl is a flavorful mix of pepperoni, Genoa salami, fresh vegetables, and crisp lettuce.
9. Steak and Cheese Bowl
Nutritional info without dressing
This bowl features warm, juicy steak paired with melted Monterey cheddar cheese, a mix of peppers and onions and a bed of fresh lettuce.
10. Tuna Bowl
Nutritional info without dressing
For those on a keto diet who prefer fish or want a break from meat, this bowl is a fantastic choice. It features wild-caught tuna mixed with mayo, laid over a bed of crisp lettuce and fresh vegetables.
Salads
If you're craving something lighter and fresher, Subway's salads are a great choice. They're typically safe for keto if you choose the right toppings and dressings. Like the protein bowls, its salads have the same amount of meat as a 6-inch sub, but you can always add more meat for an extra charge. For dressing, keep it simple and carb-free with oil and vinegar. If you want something more flavorful, Caesar dressing and ranch have zero or very low carbs. Salads come with the same ingredients as their protein bowl counterparts, so we'll focus on the nutritional details only to avoid repeating the same information.
1. Steak and Cheese Salad
Nutritional info without dressing
This salad combines juicy steak strips with melted cheese atop a bed of fresh greens. This protein-packed meal is ideal for anyone seeking a flavorful, low-carb option. Customize it with your favorite veggies and dressings for a tailored salad experience.
2. Oven Roasted Chicken Salad
Nutritional info without dressing
3. Oven Roasted Turkey Salad
Nutritional info without dressing
4. Chicken Bacon Ranch Salad with Chicken
Nutritional info without dressing
5. Cold Cut Combo
Nutritional info without dressing
6. Italian BMT
Nutritional info without dressing
7. Spicy Italian Salad
Nutritional info without dressing
8. Black Forest Ham Salad
Nutritional info without dressing
9. Tuna Salad
Nutritional info without dressing
10. Buffalo Chicken Salad
Nutritional info without dressing
11. Veggie Delite
Nutritional info without dressing
This salad is a fantastic choice for vegetarians or anyone looking for a fresh, crisp option. It's a simple yet satisfying mix of greens and assorted veggies, making it a light and healthy choice. To boost the fat content, consider adding a double portion of your favorite low-carb dressing.
Craving a super-healthy salad that is both yummy and simple to prepare? From our Greek Salad to a Kale Salad, we have a wide range of quick keto salad recipes.
Sauces and Toppings
What's the best thing you can add to your salad or protein bowl to boost the flavor? Sauces and toppings, of course. In this section, we'll list all the toppings and sauces in Subway that are keto-friendly.
1. Toppings
Feel free to add as many toppings as your heart desires. Each one of them is low-carb:
2. Sauces
Enhance the natural flavors of your bowl or salad with these low-carb sauces:
Sandwich fillings
At Subway, you can ask for any sandwich filling to be served in a bowl instead of on bread. However, they might charge you for the bowl. This way, you get all the flavors you love without the extra carbs from the bread. The staff are familiar with such requests and can accommodate them easily.
Here's a list of popular Subway fillings that you can enjoy in a bowl, along with their net carb content per serving:
Keto Drinks at Subway
When it comes to drinks, the healthiest choice is always plain water—it’s perfect for staying hydrated without adding any carbs to your meal. If you’re looking for something a bit more flavorful, here are some low-carb alternatives available here:
Keto Subway Options: Breakfast & Lunch On the Go
a. Breakfast options
Looking for a keto-friendly breakfast at Subway? Check out their low-carb breakfast options to start your day off right!
1. Bacon, Egg, and Cheese (no flatbread)
2. Black Forest Ham, Egg, and Cheese (no flatbread)
3. Steak, Egg, and Cheese (no flatbread)
4. Egg and Cheese (no flatbread)
Breakfast is the most important meal. It's your chance to start fresh and fuel up with something delicious and nutritious. Dive into our collection of mouthwatering keto breakfast recipes that will keep you satisfied and on track.
b. Lunch options
Here are all the keto-friendly lunch options at Subway, along with their carb content:
- Black Forest Ham Bowl (net carbs: 9g)
- Buffalo Chicken Bowl (net carbs: 10g)
- Chicken and Bacon Ranch Bowl (net carbs: 9g)
- Cold Cut Combo Bowl (net carbs: 6g)
- Italian BMT Bowl (net carbs: 10g)
- Oven Roasted Chicken Bowl (net carbs: 8g)
- Oven Roasted Turkey Bowl (net carbs: 8g)
- Spicy Italian Bowl (net carbs: 9g)
- Steak and Cheese Bowl (net carbs: 8g)
- Tuna Bowl (net carbs: 5g)
- Black Forest Ham Salad (net carbs: 8g)
- Buffalo Chicken Salad (net carbs: 8g)
- Chicken and Bacon Ranch Salad (net carbs: 9g)
- Cold Cut Combo Salad (net carbs: 6g)
- Italian BMT Salad (net carbs: 8g)
- Oven Roasted Chicken Salad (net carbs: 7g)
- Oven Roasted Turkey Salad (net carbs: 7g)
- Spicy Italian Salad (net carbs: 8g)
- Steak and Cheese Salad (net carbs: 8g)
- Tuna Salad (net carbs: 6g)
- Veggie Delite Salad (net carbs: 5g)
Power through your day with our delicious and satisfying keto lunch recipes. They're perfect for keeping you fueled and on track!
What to Avoid at Subway if you want to stay on keto
When sticking to a keto diet at Subway, there are certain menu items you'll want to steer clear of to keep your carb intake low. Here's a summary of what to avoid:
Conclusion
Eating keto at Subway is all about making smart choices. Skip the breads, wraps, and sugary sauces that can quickly exceed your carb limits. Opt instead for protein-packed bowls or salads, and customize them with low-carb veggies and keto-friendly dressings like oil and vinegar or mustard.
Remember, you can often double up on meats or add extras like cheese and guacamole to increase your meal's fat content. Always check the nutritional info, if available, to make sure your choices fit within your daily carb allowance. With these tips, you can enjoy a fulfilling meal at Subway while sticking to your keto diet.
Leave a Reply