Subway is a popular fast food restaurant specializing in subs, salads, and sandwiches. Since they make your order on the spot, you can easily eat keto at Subway by requesting only the ingredients you want.
The best low carb Subway options are a salad or a sub minus the bread. Just be aware of any extra dressings, sauces, or high-carb veggies like corn that can sneak in extra carbs.
Here are some of the top options to eat low carb at Subway, based on the nutritional information on their website.
Buffalo Chicken Salad (Protein Bowl)
Protein bowls are a great way to get all the delicious sandwich fillings available at Subway, without the bread. The Buffalo Chicken Protein Bowl is made up of grilled chicken, Frank’s RedHot sauce, lettuce, veg, and some ranch dressing.
It contains 370 calories, 20g fat, 35g protein, 13g total carbs, and 10g net carbs.
Cold Cut Combo Salad
The cold cut combo salad comes with ham, salami, bologna and lettuce salad. According to the website, all meats on this salad are turkey-based. You can add any veggies, cheese, and dressing you want.
If you get it with shredded Mozzarella cheese, black olives, red onions, and oil and red wine vinegar dressing, it will contain 290 calories, 23g fat, 9g carbs (7g net carbs), 2g fiber, and 14g protein.
What to order: the cold cut combo salad with shredded Mozzarella cheese, black olives, red onions, and oil and red wine vinegar dressing.
Rotisserie-Style Chicken Salad
The rotisserie-style chicken salad comes with hand-pulled chicken and lettuce greens. We recommend piling on the low-carb veggies to get some fiber and antioxidants in.
If you order it with black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain 391 calories, 15g fat, 12g carbs (8g net carbs), 4g fiber, and 23g protein.
What to order: the rotisserie-style chicken salad with oil and red wine vinegar dressing and your choice of veggies. Hold all sides, such as chips and cookies.
Black Forest Ham Salad
The black forest ham and cheese salad contains sliced ham, lettuce, shredded cheese and your choice of cheese and veggies.
If you get it with Monterey cheese, black olives, cucumbers, green peppers, red onions, tomatoes, spinach, and oil and red wine vinegar dressing, it will contain 260 calories, 17g fat, 13g carbs (9g net carbs), 4g fiber, and 16g protein.
What to order: the black forest ham salad with Monterey cheese, oil and red wine vinegar dressing, and your choice of low-carb veggies.
Subway Club Salad
The Subway club salad contains turkey breast, roast beef, and black forest ham egg over salad greens with your choice of veggies, cheese, and dressing.
If you get it with Monterey cheddar cheese, black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain 290 calories, 18g of fat, 13g carbs (9g net carbs), 4g fiber, and 21g protein.
What to order: the Subway club salad with Monterey cheese, your choice of veggies, and oil and red wine vinegar dressing.
Italian B.M.T. Salad
The Italian B.M.T salad comes with black forest ham, pepperoni, and salami on lettuce greens with your choice of dressing and veggies.
If you get it with Mozzarella cheese, black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain 370 calories, 28g fat, 14g carbs (10g net carbs), 4g fiber, and 18g protein.
What to order: the Italian B.M.T. salad with Mozzarella cheese, your choice of low-carb veggies, and oil and red wine vinegar dressing. This is a true protein bowl.
Little Turkey Slider
The little turkey slide comes with sliced oven roasted turkey breast and pepper jack cheese on a roll with mayonnaise.
One slider contains 200 calories, 10g fat, 17g carbs, 1g fiber, and 8g protein.
However, you can eliminate almost all of the carbs by asking for no mayo or bread. You can even order two if you need more than a snack!
What to order: the little turkey slider minus the bread. Order two if you’re extra hungry!
Chicken and Bacon Ranch Salad
This salad comes with oven roasted chicken, Monterey cheese, bacon, and lettuce salad greens topped with ranch dressing.
If you order it with black olives, cucumbers, green peppers, red onions, spinach, and tomatoes, it will contain 460 calories, 32 grams of fat, 15 grams of carbs (11 grams net carbs), 4 grams of fiber, and 32 grams of protein.
What to order: the chicken and bacon ranch salad. Choose low-carb veggies and cheese as additional toppings.
Tuna Protein Bowl
The Tuna Protein Bowl is made up of a tuna and mayo mix on a bed of greens and vegetables. It’s a great option to change things up from meat.
It contains 550 calories, 47g fat, 26g protein, 8g total carbs, and 5g net carbs
What to order: get the regular Tuna Protein Bowl but hold any extra dressings.
Steak, Egg, and Cheese Breakfast Sandwich
Breakfast sandwiches are a good option because they don’t usually contain sauce.
This breakfast sandwich comes with American cheese, egg, and steak on an Artisan flatbread. You can get it as a 6-inch sandwich or a footlong.
Without the bread it’s the perfect option for a keto diet.
The 6-inch sandwich contains 450 calories, 18g fat, 46g carbs, 4g fiber, and 28g protein.
However, you can eliminate almost all of the carbs by asking for no bread. You can also get a bacon, egg, and cheese breakfast sandwich for around the same amount of carbs.
What to order: the steak, egg, and cheese breakfast sandwich minus the bread.
Turkey, Bacon, and Guacamole Wrap
This wrap comes with sliced turkey, bacon, provolone cheese, guacamole, lettuce, tomatoes, onion, and ranch sauce.
It contains 760 calories, 39 grams of fat, 59 grams of carbs, 5 grams of fiber, and 42 grams of protein.
You can reduce the carbs to fewer than 10 grams by holding the bread. You can also hold the ranch dressing and opt for oil and vinegar instead.
What to order: the turkey, bacon, and guacamole wrap minus the bread. Subway should be able to make this in a lettuce wrap or serve it to you as a salad.
Conclusion
Subway is a sub and salad casual dining spot that most people go to for lunch. They make your food for you right on the spot, which means you can customize any order so it’s not hard to get a low carb meal.
Go with a salad that contains meat, cheese, and low-carb veggies, such as spinach, onions, tomato, black olives, and cucumber. Opt for oil and red wine vinegar or ranch as your dressing. You can also ask for double meat to increase your protein intake.
You can also get a wrap or sandwich minus the bread. Be sure to hold all sauces and sides, such as chips and cookies. Stick with water or unsweetened tea as your beverage choice when it comes to eating out on keto.
