The largest food chain in the United States and a great fast option for keto with a lot of choices. Your best bet is to build your own salad. None of the Subway breads are going to make the cut. Plot twist- the gluten free bread actually has the most carbs out of all their bread options. Their website has a build your own menu option. Here it is below:
Nutrition Calculator: https://www.subway.com/en-us/menunutrition/nutrition
Bold=Exactly what to say to the cashier
Subway also has a lot of low carb veggie and dressing options. To make it easier, I’ve put them here:
Low Carb Veggies
- Pickles (0 carbs)
- Jalapeños (0 carbs)
- Black olives (0 carbs)
- Tomatoes (1 carb)
- Cucumbers (1 carb)
- Banana Peppers (2 carbs)
Dressings (All have 0-1g carbs)
- Mayo
- Oil
- Spicy Mustard
- Yellow Mustard
- Red Wine Vinegar
- Chipotle Southwest
- Ranch
- Vinaigrette
Now…
Top Meals to Get for Lunch/Dinner:
Italian BMT Salad- Ask for the BMT meats (salami, pepperoni, and ham) on top of a bed of lettuce, American cheese, banana peppers, and olives mixed with olive oil. Add mayo and/or double meat to pump up the macros.
Macros are: 350 calories, 8g net carbs, 28g fat, 15g protein
Cold Cut Combo Salad- Ask for the cold cut combo meats(turkey, salami, and bologna), American cheese, lettuce, spinach, olives, banana peppers and olive oil. Again, add mayo and double meat if you’d like.
Macros are: 290 calories, 8g net carbs, 24g fat, 13g protein
Subway Club Salad- Ask for the Subway club meats (turkey, roast beef, and ham) on top of lettuce, spinach, American cheese, banana peppers, and olives with olive oil dressing. Double meat and mayo optional.
Macros are: 250 calories, 7g net carbs, 16g fat, and 19g protein
Tuna Salad with Bacon- Ask for a scoop of tuna on top of your lettuce, American cheese, spinach, olives, and banana peppers. Top with olive oil. Not a bad idea to add some bacon or extra tuna.
Macros (with bacon) are: 490 calories, 7g net carbs, 43g fat, and 21g protein
Rotisserie Chicken Salad- Ask for rotisserie chicken over lettuce and spinach, add banana peppers, bacon, and olives. Top with olive oil.
Macros are: 360 calories, 7g net carbs, 24g fat, and 29g protein