Ordering Keto at Subway

Subway is a famous sandwich shop that serves a variety of sandwiches, salads, and wraps. I use to work at Subway a decade ago when I was in high school. Such a fun place to work and I always enjoyed their sandwiches.

But if you’re looking to eat keto, you need to stay far away from the sandwiches.

Instead, swap that bread out for a chopped salad with any of your favorite sandwich meats. Top it off with any of the low carb veggies, dressings, or sauces listed on the menu below.

Sometimes I’ll stop here on my lunch break and order a steak salad with a variety of added veggies. I also add oil for extra fat to top it off. Tastes just like a sandwich but without the bread. Pretty awesome.

Make sure to check out the full low carb menu below.

Enjoy your meal!

Quick tip: If your vegan or dairy-free, substituting butter for MCT oil is a smart choice. You can bring a side cup worth and use to pour on your salad. This will make sure you’re still consuming your healthy fats to stay in ketosisCheck out my favorite MCT oil for keto.

Low Carb Subway Options

(Data was taken from the official Subway nutritional guide)
(Net Carbs = subtracting fiber from total carbs)

CategoryMenuNet Carbs
Salads
Black Forest Ham Salad9g
Chicken & Bacon Ranch Salad11g
Cold Cut Combo Salad9g
Italian B.M.T.® Salad9g
Oven Roasted Chicken Salad9g
Roast Beef Salad8g
Rotisserie-Style Chicken Salad8g
Spicy Italian Salad9g
Steak & Cheese Salad12
Subway Club® Salad9g
Tuna Salad7g
Turkey Breast Salad9g
Veggie Delite® Salad7g
Salad Dressings (amount
mixed into
chopped salad)
Chipotle Southwest2g
Oil & Vinegar0g
Ranch Dressing2g
Subway® Vinaigrette3g
Sauces
(amount on
a 6 inch sub)
Mayonnaise (1 T)0g
Light Mayonnaise (1 T)1g
Mustard yellow or deli brown (2 tsp.)1g
Oil (1 tsp.) 0g
Vinegar (1 tsp.)0g
Ranch Dressing1g
Thousand Island Dressing*3g
Subway® Vinaigrette1g
Chipotle Southwest1g
Buffalo Sauce1g
Creamy Italian4g
Creamy Sriracha2g
Savory Caesar1g
Fire Roasted Tomato Sauce*1g
Golden Italian2g
Gorgonzola Sauce1g
Signature Horseradish Sauce3g
Tzatziki Sauce1g
Cheese
(amount on
a 6 inch sub)
American1g
Monterey Cheddar, Shredded0g
Cheddar0g
Feta0g
Mozzarella, Shredded0g
Parmesan0g
Pepperjack0g
Provolone0g
Swiss0g
Vegetables
(amount on
a 6 inch sub)
Banana Peppers (3 rings) 0g
Cucumbers (3 slices) 1g
Green Peppers (3 strips) 0g
Jalapeno Peppers (3 rings)0g
Lettuce0g
Onions1g
Pickles (3 chips)0g
Olives (3 rings)0g
Spinach0g
Tomatoes (3 wheels)2g
Avocado1g
Carrots1g
Green Chiles1g
Mushrooms1g
Sweet Peppers3g
Extra Condiments (amount on
a 6 inch sub)
Bacon (2 strips)1g
Pepperoni, 3 slices1g
Sauerkraut1g
Guacamole1g
Hot Pepper Relish1g
Sweet Potato Curry2g
Drinks
Water0g
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Craig

Will they do the lettuce wrap with meat, cheese and veggies inside like other places?

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