This content material initially appeared on Low Carb Yum. Republished with permission.
By Lisa MarcAurele
These are the tastiest issues you may order when consuming keto at Subway. From the edges to the primary course, it’s simpler to eat low-carb than you may assume!
The Subway tagline “eat fresh” tells you that there’ll most likely be keto choices at this fast-food restaurant. At least, it appears like there will likely be extra choices than consuming at Dunkin Donuts.
Subway keto choices are literally fairly straightforward to discover. This place is understood for its recent salads and sandwiches, with chilly cuts galore!
People love consuming Subway keto selections as a result of it’s so straightforward to customise all the things about their order. From the kind of meat and low-carb veggies to the dressings – you have got full management.
Everything is made recent, and it’s super-fast. Even although I at all times advocate consuming at house and cooking your individual meals, Subway is an excellent selection you probably have to eat out.
Lunch and Dinner
When you might be on the keto weight loss plan, it’s an excellent feeling to know that it is possible for you to to discover some low-carb choices at Subway.
The Subway keto menu is crammed with sandwiches and wraps, however if you happen to overlook them and order a salad as an alternative, a world of potentialities opens up.
When you look at all of the methods you may combine up the elements at Subway, there are actually a whole bunch of various lunch and dinner choices. I’m going to make selecting rather a lot simpler by itemizing out the Subway keto selections you can also make.
I’ll break up these choices up by class to make it easy to construct a meal.
Subway keto salads
These salads are an incredible possibility for consuming low-carb at Subway. Please word: the carb counts sometimes don’t embody dressing.
- Steak and Cheese Salad (8g web carbs)
- Cold Cut Combo Salad (6g web carbs)
- Chicken Bacon Ranch Salad with Grilled Chicken (9g web carbs)
- Chicken Bacon Ranch Salad with Rotisserie-Style Chicken (8g web carbs)
- Spicy Italian Salad (8g web carbs)
- Black Forest Ham Salad (8g web carbs)
- Tuna Salad (6g web carbs)
- Subway Club Salad (8g web carbs)
- Buffalo Chicken Salad (8g web carbs)
- Veggie Delite (5g web carbs)
Subway meat choices
Known for his or her chilly cuts, Subway makes consuming keto tremendous handy and tasty.
- Roast Beef (2g web carbs)
- Chicken Patty (2g web carbs)
- Cold Cut Combo Meats (1g web carbs)
- Grilled Chicken (1g web carbs)
- Turkey Breast (0g web carbs)
- Steak (2g web carbs)
- Bacon (1g web carbs)
- Black Forest Ham (2g web carbs)
- Egg Patty (2g web carbs)
Choose as little or as many toppings as you’d like. They’re all very low in carbs!
- Cucumbers (1g web carbs)
- Monterey Cheddar Cheese (0g web carbs)
- Mozzarella Cheese (1g web carbs)
- Avocado, Sliced or Smashed (0g web carbs)
- Lettuce (0g web carbs)
- Banana Peppers (0g web carbs)
- Olives (0g web carbs)
- Tomatoes (1g web carbs)
- Green Peppers (0g web carbs)
Here are a few of the Subway keto menu choices you have got whenever you desire a salad dressing or sauce.
- Red Wine Vinegar Dressing (0g web carbs)
- Chipotle Southwest Sauce (1g web carbs)
- Ranch Dressing (1g web carbs)
- Creamy Sriracha (2g web carbs)
- Hot Pepper Relish (1g web carbs)
- Caesar (0g web carbs)
The neatest thing to drink will at all times be water. If you need one thing else, these are the low-carb drink choices at Subway.
- Diet Lemonade
- Unsweetened Iced Tea
- Coke Zero
- 1 % Lowfat Milk
- Vitamin Water Zero Sugar
It is really easy to eat low-carb at Subway! The reality which you could customise all the things places you in full management of your meal. When you understand how many carbs are in every of the elements, you can also make higher selections.
Here are some actually easy guidelines to comply with to keep on observe:
1. Avoid bread
Subway is de facto happy with their fresh-made bread and wraps, however when you’re attempting to eat a low-carb meal, bread doesn’t slot in along with your macros.
Instead of breakfast sandwiches, simply order the egg, cheese, and meat.
Lettuce-wrapped sandwiches are an alternative choice. Or simply order a chopped salad. Salads are going to be the simplest factor to order.
2. Pay consideration to serving sizes
If there’s something you actually need, however the carb quantities are too excessive, reduce the serving dimension in half.
For instance, the meatball marinara salad has 15g web carbs per serving. If you simply get half a serving, then you might be a lot better in a position to keep inside your macros.
Tip: Add up the carbs earlier than you eat, and then determine whether or not to eat all of it or save half of it for later.
3. Mix And match the meat
One of the most effective methods to hold having fun with the keto weight loss plan is to combine issues up. Almost each single sort of protein at Subway is keto-friendly. It will be enjoyable (and scrumptious) to add three sorts of meat to your chopped salad.
If you feel actually hungry (and have the macros to spare), then ask for double meat.
4. Avoid sugary sauces
If it has the phrase “sweet” within the title, it most likely isn’t keto-friendly. The candy onion hen teriyaki salad has 26 grams web carbs in every serving. The hen isn’t the issue; it’s the candy onion sauce.
Honey mustard can be a no-go. Basically, if it says “honey” or “sweet” within the title, simply keep away from it.
5. Add low-carb veggies
Cucumbers, inexperienced peppers, and uncooked onions are fashionable issues to add to your salad. They are actually excessive in dietary fiber and low in carbohydrates.
Bulk up your salads with numerous veggies, and it should assist you really feel full.
6. Order protein bowls
In order to attraction to the low-carb and high-protein crowd, Subway affords an enormous number of protein bowls. They are mainly a salad with numerous meat and a yummy sauce.
However, watch out whenever you order a protein bowl as a result of a few of the choices even have a variety of carbs in them (thanks to the sauce).
Here is an inventory of the low-carb protein bowls supplied at Subway, together with what number of carbs they’ve.
- All-American Club (9g web carbs)
- Black Forest Ham (9g web carbs)
- Buffalo Chicken (9g web carbs)
- Chicken Bacon Ranch with Rotisserie (9g web carbs)
- Chicken Bacon Ranch with Grilled Chicken (10g web carbs)
- Cold Cut Combo (6g web carbs)
- Italian BMT (10g web carbs)
- Oven Roasted Chicken (6g web carbs)
- Oven Roasted Turkey (5g web carbs)
- Roast Beef (9g web carbs)
- Rotisserie-Style Chicken (5g web carbs)
- Spicy Italian (9g web carbs)
- Steak and Cheese (8g web carbs)
- Subway Club (10g web carbs)
- Tuna (5g web carbs)
Some areas additionally provide regional or limited-time menu gadgets which will suit your low-carb weight loss plan as properly. Always verify the dietary data to guarantee your meal suits inside your macros.
Here are a number of solutions to essentially the most ceaselessly requested questions on ordering keto meals at Subway! If you don’t see your query on this listing, please depart it within the feedback.
Is Subway keto-friendly?
Yes, Subway affords keto-friendly selections that may fill you up and offer you a enough and full meal. I really like that in addition they have an online nutrition document. This tells you precisely what number of carbs you might be consuming whenever you put collectively your meal.
Is the hen Caesar salad or wrap keto?
The wrap shouldn’t be keto-friendly since it’s not made with low-carb elements. However, the Caesar dressing is keto.
If you need to make a Caesar salad at Subway, I counsel leaving out the croutons and simply making it with some rotisserie hen, spinach, lettuce, and dressing.
Are processed meats at Subway keto?
Yes, the chilly lunch meat choices at Subway are keto-friendly.
If this put up on consuming at Subway has your mouth watering, why not attempt a few of these keto salad recipes at house? They are all fast and scrumptious and style identical to you ordered them at a restaurant!
Read extra about keto weight loss plan, low-carb, low-carb weight loss plan, subway.