Subway Keto

Are you on the hunt for low-carb and high-fat options? Look no further! Subway is a keto-friendly option that caters to your dietary needs. As someone who values their health, I know it can be challenging to find a restaurant that offers meals aligning with specific diets. Fortunately, Subway extends numerous choices for individuals following the ketogenic diet.

If you’re looking to indulge in fresh vegetables along with mouth-watering dressing, then head straight towards Subway’s salads menu! The extensive range of veggies is worth trying out. The best part? You get to customize everything according to your preference while bearing in mind the requirements of high-fat, moderate protein, and extremely low carb intake.

Subway even provides breakfast choices and individual keto-approved ingredients catering to those who don’t want bread as part of their meal. Their Salad or Fresh Fit menu should be your go-to choice while avoiding bread because it maintains nutritional value without going beyond daily carb intake limits. Don’t miss out on adding toppings like cheese and meats – yum!

Are you in search of more calorie-dense options? Worry not- try the Protein Bowl version! It’s essentially salad bowls but includes only lean chicken or turkey topped with bacon crumbles – perfect for customization and keeping yourself fueled throughout the day.

Keto Options At Subway

As someone who follows a keto diet, I know how tricky it can be to find quick meal options that align with my dietary restrictions. Luckily, I discovered that Subway offers several keto-friendly choices that will make eating on-the-go much simpler.

If you’re looking for a satisfying and customized option, salads are undoubtedly the way to go at Subway. With fresh veggies and various protein options such as turkey breast or chicken, creating your personalized salad has never been easier.

But what if you’re in the mood for a sandwich? No worries! You can still enjoy the delicious flavors of their sandwiches without sabotaging your keto progress. Simply order any sub of your choice without bread, and voilà – you have an instant salad!

Subway also has an array of cheese selections perfect for those adhering to a ketogenic diet. Indulge in some mouth-watering mozzarella or tasty cheddar, and add extra meat slices if desired.

Oftentimes, certain dressings or sauces can contain hidden sugars- so always read labels carefully before adding them to your meal. To err on the side of caution, I recommend sticking with safe condiment selections such as ranch dressing or mustard.

A critical reminder when ordering at Subway is being mindful of serving sizes; always opt for half portions instead of full-sized subs whenever feasible to keep carb intake low while still fulfilling cravings.

With these helpful tips up my sleeve, even breakfast meals like eggs & bacon at Subway offer nutritious options suitable for ketogenic diets – all without throwing me out of ketosis!

Subway Salads

Looking for a delicious meal that fits into your keto diet? Subway salads have got you covered! Fresh and crunchy veggies are the stars of these salads, providing essential vitamins and minerals to promote overall health. Simply choose your base – whether it’s lettuce, spinach or any other leafy greens – and add your preferred protein source. Some great options include steak, chicken strips or tuna salad!

To boost flavor and texture, add some low-carb veggies such as bell peppers, onions, and cucumbers. And if you’re looking for an extra savory kick, shredded cheddar cheese or crumbled feta can really hit the spot.

Just remember to be cautious when choosing your dressing/sauce – not all options on Subway’s menu will work with a low-carb diet! Opt for dressings like olive oil and vinegar or ranch (in moderation) instead of high carb alternatives like honey mustard or sweet onion teriyaki.

To sum it up: Subway salads offer an excellent way to indulge in tasty meals while staying true to your keto lifestyle. By customizing your order based on what you personally enjoy, you can savor every bite knowing that you’re sticking to your goals. So go ahead – dig in!

Subway Sandwiches (no bread)

When it comes to ordering a Keto-friendly meal at Subway, not having bread might seem like a deal-breaker. But fret not, because you can still enjoy a sandwich without the carbs! Here are some options for Subway sandwiches without the bread:

Firstly, consider the “Subway Salad”. You can order any sandwich as a salad bowl with lettuce as your base and choose from their meat selection. Add some cheese and fresh veggies to your liking and top it off with one of their Keto sauces or dressings.

Another option is to ask for any sandwich as a protein-style bowl without the bread. This will usually come in a plastic container instead of being served on bread. Again, choose your preferred meat, add cheese and veggies – avocado works great alongside various greens– then finish by selecting your desired sauce.

By getting rid of bread and focusing on healthy meats such as turkey breast or oven-roasted chicken will ensure that you’re staying in line with ketosis levels! With these options mentioned above either completed meals or easy-to-assemble bowls, it’s simple to stay true to your diet when eating out at this fast-food chain!


red tomato beside brown cheese

When I roll up to Subway, my go-to keto hack is adding cheese. It’s a fantastic way to boost flavor and healthy fats. Luckily, Subway offers several cheese options that won’t wreck your low-carb goals.

If you’re into classic flavors, cheddar or Swiss cheese will do the trick with their creamy and tangy taste. But, if you’re feeling spicy, give the pepper jack cheese a go- it adds just enough zing for some excitement without setting your mouth on fire. For those who love bold tastes, shredded Monterey cheddar cheese packs a sharp kick of flavor.

What I appreciate is that these cheeses fit perfectly within my macros while providing much-needed protein. Don’t be afraid to ask for extra servings of your faves – they’re cost-effective but make all the difference in elevating your dish!

Overall at Subway eating keto is simple when you stick to basics like veggies while incorporating flavorful ingredients like our favorite cheesy toppings – check out more tips on our guide!

Fresh Veggies

Hey y’all! If you’re following the keto diet, you know how tough it can be to find low-carb options when eating out. But fear not! Subway has got your back with a variety of fresh veggies that are perfect for us keto-ers. From spinach to cucumbers to green peppers, their selection is packed with essential nutrients like fiber and vitamins that support optimal health.

Not only do these veggies make your Subway sandwich or salad look extra colorful and delicious, they also help keep your daily carb intake on track. And did you know that some of these gems – like spinach and broccoli – contain antioxidants known for reducing inflammation in the body? Talk about a win-win situation!

But hold up just a sec. When choosing which veggies to pile on, opt for those with lower carb counts like bell peppers (only two grams of net carbs per serving) or onions (also just two grams of net carbs per serving). Steer clear from higher-carb vegetables such as corns (26g), carrots (4g), or sweet potatoes(20g).

The bottom line: don’t be afraid to add an assortment of fresh veggies to your order at Subway – it’ll make for a tastier meal without overloading on carbs!

Salad Dressings & Sauces

At Subway, there’s a vast array of dressings and sauces to choose from that can take your keto meal up a notch. Although with such variety, it’s important to make wise selections as some condiments may contain added sugars or high-carb contents that could bounce you out of ketosis. To remain on track and in the zone, opt for oil-based dressings like Ranch, Caesar dressing, Olive oil and vinegar, or Subway’s vinaigrette. In contrast, steer clear of more potent carbs traps such as sweet onion sauce or honey mustard.

Moreover, aside from the popular dressings mentioned previously that are found on the menu board at each restaurant location, customers have an additional option to add any other dressing from Subway’s point-of-sale kit available at every store based on their personal preference.

One approach which is worth considering is requesting for dressing to be served on the side instead of being mixed into your salad/bowl before serving. This provides you with better governance over how much dressing you consume since too many calories might skew your daily intake.

Overall when consuming a salad rather than a sandwich while eating out at Subway or any other fast-food eatery always scrutinize toppings carefully and inspect labels/ingredients beforehand to ensure that once we finished savoring our meals we feel accomplished rather than guilty!


I truly believe that breakfast can make or break your day. That’s why I’m thrilled that Subway offers a variety of keto breakfast options to start your mornings off on the right foot without ruining your diet. Whether you’re in the mood for eggs, bacon strips, or steak slices, Subway has got you covered. Pair them with some fresh veggies like spinach and tomatoes in a protein bowl or salad form to kickstart an energetically filling day!

Now when you’ve got long days ahead of demanding workouts and tough tasks, go ahead and pump it up with some coffee from Subway! The black coffee is ideal for keeping calories under check compared to sugar-laden lattes. With such easy choices, healthier fast-food options will no longer be overwhelming.

While making these food selections at a fast food chain like Subway; portion control is equally important as the meal itself especially even for health-conscious individuals who prefer keto-friendly foods. But fear not – taste buds will not suffer if we opt for low carb vegetables instead of carb-heavy breads in the morning. Avocado and green peppers are great tasting additions.

To wrap things up, keep things simple yet nutritious with these ordering tips from our favorite neighborhood sandwich shop – Subway. Your taste palette deserves to flourish while staying healthy with their extensive range of keto friendly breakfast options!

Individual breakfast items

Looking for a keto-friendly breakfast option at Subway? Luckily, there are several individual breakfast items that fit into a low-carb diet.

One great choice is the “Egg & Cheese” breakfast sandwich without the bread. This savory dish provides a protein-packed start to your day and can be customized with your favorite cheese, such as cheddar or pepper jack. You can also add veggies like spinach and peppers for extra nutrients.

Another tasty and nutritious option is the “Egg White & Cheese” sandwich on flatbread – just ask for it without the flatbread! This alternative offers a low-carb wrap stuffed with fluffy egg whites and melted cheese. Customizable additions include crispy bacon, sausage or turkey.

If you prefer a more classic breakfast item, try Subway’s “Bacon Egg & Cheese” bowl sans potatoes. It comes with scrambled eggs, crisp bacon pieces, shredded cheese, plus fresh spinach and grape tomatoes.

Remember to stick to basic condiments like hot sauce or mayo rather than sugary options like ketchup or maple syrup for toppings that won’t derail your keto goals. Enjoy your keto breakfast on-the-go from Subway!


Hey there, when it comes to customizing my keto-friendly Subway meal, I have found a plethora of options that fit perfectly within my macros and leave me feeling satisfied. The great thing about Subway is their selection of fresh veggies! Some of my favorites include Romaine or spinach lettuce, cucumbers, olives, red onions, green peppers, tomatoes and more! Just remember to avoid starchy vegetables like corn as they tend to be higher in carbs.

To add flavor and texture to my meal, I often opt for one of Subway’s cheese options such as Monterey Cheddar or Provolone. And for protein, oven-roasted chicken strips are an excellent addition to both salads & sandwiches. For seafood enthusiasts like myself, the shrimp makes for a delightful treat at only 1 gram carb per serving!

When choosing the perfect dressing & sauces for your Salad Bowl, oil and vinegar are stellar options that won’t steer you off-course from your diet plan. However using mayo sparingly is optimal as it can be high on calories.

All in all, adding Keto-compliant toppings at Subway has made ordering feel less daunting once I started creating meals according to serving sizes – it helped me stick with my diet plan without even trying. So make sure you choose wisely and your toppings won’t defeat you staying healthy with keto!

Choose from these dressings & sauces:

When you’re on a keto diet and looking for delicious Subway options, choosing the right dressings and sauces is key to getting it right. Thankfully, Subway has several options that are keto-friendly. One option is ranch dressing which pairs perfectly with salads or as a dipping sauce for your protein bowl. Another option is Subway Vinaigrette, made with red wine vinegar, olive oil and just 1 gram of carbohydrate per serving. If you’re in the mood for spice, choose Southwest Chipotle sauce instead which contains two grams of carbohydrates per serving.

When ordering your meal, keep in mind that certain sauces can be high in sugar which will increase the amount of net carbs consumed. For this reason, avoid sweet onion sauce and barbecue sauce when following a low-carb diet plan.

Overall at Subway there are many dressings that support a ketogenic lifestyle without compromising the flavor of the meal. Just remember to pay attention to ingredients if you’re looking for specific macro nutrients or if you have any food allergies or dietary restrictions.

Choose from these delicious dressings & sauces:

  • Ranch dressing
  • Subway Vinaigrette
  • Southwest Chipotle sauce

Add any of these veggies:

When it comes to creating a mouthwatering keto meal, veggies reign supreme. And at Subway, they don’t skimp on the veggie options for your salad bowl or sandwich wrap.

As an avid fan of greens, I highly recommend spinach, lettuce and kale. They’re super low in carbs yet packed with fiber – perfect for keeping your tummy satiated while maintaining that ketosis state. Another great choice is cucumbers; not only are they refreshing with their high water content, but also easy on carb count.

For a bit of sweetness and crunch, bell peppers and red onions are my go-to veggies. They’ll add some flavor without compromising your hard-earned carb limit! On the other hand, olives may be small but mighty as they bring a rich umami taste plus some healthy fats.

If you want something more hearty than just vegetables alone, avocado should definitely make the cut. This amazing fruit contains enough fiber and monounsaturated fats that’ll keep you full until your next meal.

Beware though: carrots and tomatoes can add up quickly because compared to other vegetables typically used in keto diets-, these two options contain relatively higher amounts of carbohydrates hence they need moderation ingesting them.

Subway has an extensive list of fresh vegetable toppings that will fulfill all kinds of dietary needs from gluten-free to vegan! To personalize each meal to perfection simply hit up their online ordering form – good stuff awaits!.

Select from one of these cheeses:

When it comes to ordering food that fits your keto lifestyle at Subway, cheese reigns supreme in flavor and versatility. Lucky for us, this fast-food chain offers several types of delectable cheese perfect for those who follow a ketogenic diet. Whether you want to add texture to your salad or sandwich, cheddar, Swiss, mozzarella, or pepper jack are all excellent options.

Sharp and tangy cheddar adds depth of flavor regardless of which protein you select. Mild-flavored Swiss cheese beautifully complements turkey or chicken breast if that’s what appeals most to your palate. Mozzarella brings melted deliciousness while remaining low on carbs – adding creaminess to salads has never been so easy! For those looking for an extra kick in their meal-ups, try the spicy pepper jack!

However tempting they may be, remember that some cheeses could contain worrisome levels of carbs due to their creamy or processed makeup so always prioritize checking nutritional values before indulging.

In a nutshell, when designing your Subway keto-friendly meal plan go for protein-rich cheeses as they make every bite more exciting while keeping carbohydrate levels low. The beauty is in the variety with these lovely options: cheddar, Swiss, mozzarella, or pepper jack – they’re all waiting there for you! Want more keto ideas? Check out our top 10 recommendations here. Looking for veggie alternatives? We have got you covered! Head over here now!

Here’s the breakdown for each meat:

Choosing the right type of meat is essential for keto dieters, especially when dining at Subway. With a variety of options available, it’s crucial to pick wisely according to personal preference and daily carb intake requirements. Beef and pork are excellent choices with 0g carbs, providing ample protein while satisfying hunger pangs. Roasted chicken is also a great option since it only contains 2g of carbs per serving.

Unfortunately, certain meats like teriyaki glazed chicken or sweet onion chicken teriyaki come with high sugar levels that can quickly tip you over your daily carb limit. When seafood is preferred, tuna and seafood sensation offer less than 5g net carbs per serving to keep your guilt-free cravings satisfied. Just be cautious when selecting sauces as they often contain hidden sugars.

Remember, the size of the serving matters too because some options may serve more than needed for one meal. Pair meat portions thoughtfully with low-carb veggies or cheese toppings instead of bread and sugary sauces for that perfect keto-friendly meal at Subway!

Ordering tips

As a Keto-goer, ordering at Subway can be a daunting task. You might find yourself staring incredulously at the menu, wondering if you’ll ever be able to eat anything other than plain lettuce again. Fret not! With a bit of planning and careful item selection, we’ve got all your dietary requirements covered.

First off – bread is your enemy. This may seem obvious, but it’s easy to get caught off guard when wraps or sandwiches made with flatbreads enter the equation. But instead of getting frustrated by this restraint, why not experiment? Have you ever tried wrapping your sandwich fixings in large lettuce leaves? Or going for a delectable protein bowl?

Another key factor is serving size – make sure you’re mindful of how much meat or cheese you’re adding. Overdoing it can kick you straight out of ketosis. However, don’t stress about getting enough protein – there are tons of keto-friendly meats available at Subway!

Mixing up these meats can also help brighten things up while staying true to your diet regime. Take advantage of tantalizing options like steak strips, rotisserie chicken, yummy bacon bits or eggs (especially useful for breakfast orders).

Say no to sugary sauces whenever possible and stick with oil-based dressings instead. Good news – Subway’s range includes vinegar & oil dressing plus mustard options that suit.

Adding low-carb vegetables such as spinach and avocado or small portions diluted green peppers allow you to bulk up meals without increasing carb levels too highly.

If all else fails? Whip out those pre-made salads without croutons instantly accessible – they’ll save you from greater despair later on. Keep our top tips in mind when ordering from Subway next time around – dine out confidently without compromising on health goals!

Avoid bread

If you’re a fan of the keto diet, keeping away from bread is crucial. The good news is that there are several scrumptious options to choose from at Subway without worrying about carbs intake.

For instance, instead of ordering sandwiches with bread, consider swapping the wrap for a salad. You can still indulge in fresh veggies and high-quality protein without being derailed by the unwanted carbs found in bread. I strongly recommend trying the variety of mouth-watering salads on offer at Subway with many options to choose from and healthy greens loaded with tasty toppings.

Getting breakfast right is also easy when at Subway — skip the bread and go straight for individual items like eggs or bacon. But do check any sauces or dressings you add to avoid going overboard on added sugars.

Even seemingly ‘healthy’ menu options may contain hidden carbs, so always read nutritional labels before placing your order.

By switching out bread for healthier alternatives such as salads or low-carb breakfast items, Subway remains an excellent choice of eatery when you’re on-the-go and following a keto diet!

Pay attention to serving sizes

When ordering Keto options at Subway, it’s important to pay close attention to serving sizes. Although Subway offers low-carb meals, it is still possible to exceed the daily limit of fats and proteins if you’re not careful.

The size of your salad plays a crucial role in controlling your daily calorie intake. To avoid overindulging, opt for six-inch salads or bowls that fit within your macros. For instance, their Rotisserie-style chicken Caesar salad has only 180 calories and less than 5 grams of carbs per serving.

Additionally, be mindful of the amount of dressing or sauce you use. Some sauces might contain hidden sugars that can spike insulin levels which could inhibit ketosis. A good tip is to measure your dressing before pouring it on top of your salad or bowl or requesting the dressings on the side so that you can control how much you consume.

By paying close attention to serving sizes and tracking macros carefully while enjoying delicious keto-friendly meal options such as protein bowls with fresh veggies from Subway’s menu, maintaining healthy eating habits will be easier than ever before!

Mix And match the meat

Hey there, fellow keto lovers! As someone who follows this diet, I know how important it is to find variety within our meals. That’s why when it comes to ordering a Subway sandwich, I highly recommend mixing and matching your meats for an explosion of flavors.

One awesome way to do this is by choosing from several types of meat; like turkey breast, roast beef, chicken strips, or bacon – I mean who doesn’t love some crispy bacon on their sandwich?

For those looking for something with a tad more fat content but equally mouth-watering flavor, adding savory bacon is the perfect choice. Not only does it provide more protein in your meal but it adds a salty kick that perfectly complements our craving for rich foods.

Turkey breast is also an excellent option as it’s deliciously packed with high amounts of protein yet low in fat content – an essential aspect of following the keto diet. As well as being nutritious, turkey has many micronutrients such as vitamins B6 and B12 which aid in keeping our nervous system functioning properly.

Roast beef offers another tasty addition that pairs wonderfully with other flavors while also providing us with much-needed iron that helps combat against anaemia.

And let’s not forget about chicken strips! They add juicy tenderness to any dish along with lots of vitamin B3 which promotes healthy skin – because even on the keto diet we want radiant skin!

By mixing up different meats you not only get mouth-watering flavours but also allow for flexibility when it comes to nutrient intake. Let loose and create combinations unique to your taste buds today! Don’t be afraid to step out of your comfort zone and give these amazing Subway options a try!

Avoid sugary sauces

When ordering a Keto-friendly meal at Subway, it is crucial to avoid sugary sauces. These sauces contain added sugar that can significantly increase your carbohydrate intake and take you out of ketosis. Therefore, it’s vital to opt for healthier and low-carb options.

Choose dressings and sauces without added sugars such as mustard sauce, vinegar or olive oil-based dressing. Furthermore, steer clear of sweet onion teriyaki sauce, barbecue sauce, honey mustard sauce or any other sweet dressing that may raise blood sugar levels.

Instead of sugary options mentioned earlier, you can add flavor with spices like pepper or salt as they are low in carbohydrates. You could also use guacamole as a dip; the healthy fats keep you satisfied for an extended period while maintaining a perfect balance on your carb intake.

Overall when browsing through Subway’s menu section for their keto choices ensure to substitute unhealthy condiments for alternatives high in nutrition value according to the diet plan guidelines of what they would consider satisfying on breadless sandwiches or salads.

Add low-carb veggies

When it comes to following a keto diet, incorporating vegetables is crucial for maintaining a balanced and healthy lifestyle. But with Subway’s low-carb vegetable options, you don’t have to worry about compromising flavor or taste. There are plenty of greenery choices that can be added to your favorite sandwich or salad bowl.

Whether you’re in the mood for some crisp lettuce leaves, sliced cucumbers or tangy peppers, Subway offers a wide variety of fresh vegetable options to choose from. And what’s more? You get all the essential vitamins and minerals that your body needs!

But wait, there’s more! Do not forget about spinach—the ultimate low-carb leafy green! It makes an ideal add-on to pair up with any protein—be it juicy steak slices, savory grilled chicken breast pieces—or even a well-cooked egg patty. If crunchiness is what appeals to your palate buds- crunchy broccoli and cauliflower florets have got you covered!

Don’t limit yourself when it comes to veggie options at Subway as their salads come packed with assorted greens like baby kale leaves too! The bonus part of going down this route is that by adding these vegetables instead of bread leaves you full without having the risk of breaking ketosis thanks to their ultra-low carbohydrate counts.

So next time you find yourself at Subway ordering keto appropriate meal packages remember veggies aren’t just optional but necessary plus tasty inclusion in maintaining optimum health levels.

Order protein bowls

As someone who tries to prioritize healthy eating, I know firsthand how tough it can be when trying to stick to a specific diet. Luckily, Subway has the perfect solution – their protein bowls are a game changer if you’re following the keto diet.

So, what exactly are they? Essentially, they’re completely customizable bowls that come with a serving of protein and unlimited veggies and toppings – making them an ideal choice for anyone looking for a nutritious meal. With so many meat options available (think oven-roasted chicken or turkey, black forest ham, steak, bacon – you name it!), there’s something for every meat-lover out there.

But here’s the real kicker: after selecting your protein, you get to load up on fresh vegetables like spinach or cucumbers and add cheese for extra flavor. Finally, choose from dressings and sauces that fit your dietary needs (I’m personally obsessed with oil & vinegar or Caesar).

If you’re looking for more low-carb options while on-the-go or simply need a quick yet delicious lunch without breaking any diet restrictions – look no further than Subway’s protein bowls. Trust me – they’ll change the way you think about eating out!

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