While the keto diet is quite popular, many still face difficulty sticking to their strict restrictions when eating out. Many restaurants are improvising to ensure that they have keto-friendly items on their menu.
Subway is one such restaurant that has jumped on the keto train. Finding something keto-friendly at Subway is no longer a hassle, if you know what to order.
Here we will cover everything you need to know when ordering at Subway if you want to stick to your keto diet. We will also check out some tips on what to avoid and how to order.
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Best Keto Options at Subway
After examining the menu closely, the following are the best keto options at Subway I could find. There is some variety, ranging from veggie-based items to meals that include meats. All these options are good enough even for a stricter ketogenic diet.
Other Keto-Friendly Options
If you still want other options, there are several options on the Subway menu suitable for the keto diet. Here are some:
- Cold cut meats
- Cooked meats and poultry, tuna
- Low-carb salad dressings such as ranch, yellow mustard, vinaigrette, light mayo, etc.
What to Avoid for Keto at Subway
While the above are my favorite Subway keto meals, it’s understandable if you have your own preferences. You probably want to put in a customized order to your liking—after all, that’s what Subway is for, isn’t it?
If you want to make sure you are sticking with your keto dietary restrictions, here are some things you’d best avoid:
Despite their popularity, there is no such thing as keto bread at Subway. In some countries, Subway’s bread selection is not even legally categorized as bread because it tends to contain a higher proportion of sugar. Obviously, consuming these breads won’t allow you to achieve or maintain ketosis.
So, if you want to stick to your keto diet, it’s best to avoid bread entirely, including the following types:
- Hearty Multigrain: Many people think this is a healthy bread option, which might be true due to the added fiber. However, the carb count is too high to maintain ketosis.
- Mini 9-Grain Wheat: While the grains in this bread will add fiber to lower the glycemic index of your meal, it’s still too many carbs.
- Artisan Flatbread: This might as well be white bread.
- Artisan Italian: Another high-carb bread that packs too many calories as carbs.
- Mini Italian: Don’t let the “mini” fool you, because the sugar content is so high in this bread it’s practically dessert.
- Italian Herbs & Cheese: Although the cheese on this bread will add fats to your diet, the carb count here would still push you firmly out of ketosis.
Sweet Onion Teriyaki
Although it’s admittedly delicious, the sweet onion teriyaki that Subway serves is loaded with carbs, especially sugars. So try to stay away from anything labeled “sweet onion teriyaki.” Even if the menu claims that it’s low sugar, that’s just in comparison to the original recipe and would still take you over the carb limit.
You might be thinking that meatballs are a high-protein, high-fat meal that’s convenient, and Subway does it well. However, the meatball marinara sauce they serve is also full of sugar, making it inappropriate for a keto diet.
High Carb Dressings
Finally, eating keto at Subway means skipping any of their high-carb dressings. Yes, that means you can’t have that sweet onion sauce or honey mustard that everyone loves. Remember that a high-carb dressing can transform your healthy salad into an unhealthy meal with just a couple of tablespoons.
Many have resorted to wraps because they have less bread than the traditional Subway sandwich, but they aren’t always suitable for keto diets. Specifically, you should avoid the tomato basil wrap and the spinach wrap if you want to stay strictly keto. They may be considered healthy options, but they aren’t keto-friendly at all.
Sugary Drinks, Chips, and Cookies
Needless to say, you’ll need to resist the urge to grab a bag of chips or a cookie with your meal. Also, sugar drinks such as soda and juice are strictly forbidden while you are on keto. Not only will they get you out of ketosis, they’re incredibly unhealthy. These items on the menu are just empty calories with little to no nutritional value.
Tips For Eating Keto At Subway
Before you go ahead and make a takeout order at Subway, here are some quick tips you can use to stay keto:
- Stick with salads instead of sandwiches.
- Only drink water, or unsweetened beverages such as iced tea (no sugar) or Diet Coke.
- Don’t get the cookie or the chips.
- Always check the nutritional information; don’t trust labels on menus.
- Avoid adding any sauces or toppings if you aren’t sure that they are keto-friendly.
- Load up on veggies and meats.
- Be mindful of portion sizes, and the amount of sauces or dressing you add.
The following are the best sauces and toppings to choose if you want to stay keto:
- Oil and vinegar: A classic, but it’s practically zero-carb
- Ranch dressing: A high-fat option to keep you in ketosis.
- Chipotle Southwest sauce: For those who want more spice in their meal, this sauce is a keto-friendly option that tastes unique.
- Mayonnaise: Several sources say that Subway’s mayo is keto-approved.
- Guacamole: Loaded with healthy fats.
If you put your mind to it, eating keto shouldn’t be difficult at a restaurant like Subway, as there is a lot of room for customization.
As long as you stay away from bread, high-carb dressings, and cookies or drinks, most meal combinations that you can think of will fit within your keto diet.
Be mindful of your choices when putting in your order, and take note of the quantities—especially when it comes to the sauces and dressings, If you take all these precautions when ordering for yourself at Subway, it’s easy to make a low-carb keto meal with the options available. And that’s how you get fast food on keto.