Who says you’ll be able to’t take pleasure in a Subway meal whereas sticking to keto? This place is a superb selection as a result of you’ll be able to tailor each meal to suit your keto way of life. Decide your protein, toss some low-carb veggies, and drizzle on a keto-friendly dressing. Voila! You have received a fast, balanced meal completely in sync along with your food plan.
The excellent news is that it has expanded its menu to incorporate keto-friendly bowls and salads, that are just like its sandwiches however with out the bread. This information will stroll you thru all of the keto choices obtainable, whether or not you are in search of breakfast, lunch, or dinner. Subway’s received you coated with tasty, handy selections that maintain your food plan on observe.
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Subway Keto Protein Bowls
This widespread restaurant has heard the pleas of these watching their carbs and has since launched high-protein meals in bowls. And so they’ve been a crowd favourite. These salads come filled with as a lot meat as a footlong sub and are dressed up with a scrumptious sauce.
Need extra meat? No downside. Double up the protein in any bowl for a couple of further bucks. Be happy so as to add toppings like cheese, bacon, or guacamole. Simply keep in mind to skip the candy sauces like honey mustard or candy onion, which may add undesirable carbs.
Right here’s an inventory of some low-carb protein bowls obtainable at Subway, full with their carb counts that can assist you keep on observe.
1. Black Forest Ham Bowl
Dietary information with out dressing
This bowl packs all of the scrumptious ham you’d count on in a footlong Sub right into a handy bowl. It comes with crisp lettuce, ripe tomatoes, crunchy cucumbers, and a mixture of contemporary veggies.
2. Buffalo Rooster Bowl
Dietary information with out dressing
It contains grilled hen generously doused in Frank’s RedHot sauce for that signature zesty kick. It is served with crisp lettuce, a wide range of contemporary veggies, and a touch of ranch dressing to tame the warmth.
3. Rooster and Bacon Ranch Bowl
Dietary information with out dressing
The bowl is a protein-packed meal that is positive to fulfill. It encompasses a beneficiant portion of hen and crispy bacon topped with melty Monterey cheddar cheese. The bowl is tossed along with contemporary veggies, crisp lettuce, and creamy ranch dressing.
4. Chilly Reduce Combo Bowl
Dietary information with out dressing
This bowl is a hearty mixture of turkey-based ham, salami, and bologna. It comes filled with crisp lettuce and a wide range of contemporary veggies, good for a filling meal. Select a low-carb keto French dressing to maintain it keto-friendly and additional flavorful.
5. Italian BMT Bowl
Dietary information with out dressing
The BMT bowl is a satisfying possibility for these craving some Italian deli. It comes with beneficiant parts of Genoa salami, spicy pepperoni, and Black Forest ham, topped with lettuce and your selection of contemporary veggies.
6. Oven-Roasted Rooster Bowl
Dietary information with out dressing
This hen bowl options tender, oven-roasted hen, crisp lettuce, and a mixture of contemporary veggies. Select a low-carb dressing, and you will have a light-weight, nutritious meal that is each filling and flavorful.
7. Oven-Roasted Turkey Bowl
Dietary information with out dressing
This bowl is similar because the one above, however because the title suggests, it comes with turkey meat as a substitute of hen. It is filled with protein and is low in energy. In order for you a low-carb bowl with thinly sliced turkey, lettuce, and veggies, this is usually a top-notch possibility.
8. Spicy Italian Bowl
Dietary information with out dressing
This bowl is a flavorful mixture of pepperoni, Genoa salami, contemporary greens, and crisp lettuce.
9. Steak and Cheese Bowl
Dietary information with out dressing
This bowl options heat, juicy steak paired with melted Monterey cheddar cheese, a mixture of peppers and onions and a mattress of contemporary lettuce.
10. Tuna Bowl
Dietary information with out dressing
For these on a keto food plan preferring fish or desire a break from meat, this bowl is a unbelievable selection. It options wild-caught tuna combined with mayo, laid over a mattress of crisp lettuce and contemporary greens.
Salads
Should you’re craving one thing lighter and brisker, Subway’s salads are a fantastic selection. They’re sometimes secure for keto in case you select the appropriate toppings and dressings. Just like the protein bowls, its salads have the identical quantity of meat as a 6-inch sub, however you’ll be able to at all times add extra meat for an additional cost. For dressing, maintain it easy and carb-free with oil and vinegar. In order for you one thing extra flavorful, Caesar dressing and ranch have zero or very low carbs. Salads include the identical elements as their protein bowl counterparts, so we’ll concentrate on the dietary particulars solely to keep away from repeating the identical info.
1. Steak and Cheese Salad
Dietary information with out dressing
This salad combines juicy steak strips with melted cheese atop a mattress of contemporary greens. This protein-packed meal is good for anybody in search of a flavorful, low-carb possibility. Customise it along with your favourite veggies and dressings for a tailor-made salad expertise.
2. Oven Roasted Rooster Salad
Dietary information with out dressing
3. Oven Roasted Turkey Salad
Dietary information with out dressing
4. Rooster Bacon Ranch Salad with Rooster
Dietary information with out dressing
5. Chilly Reduce Combo
Dietary information with out dressing
6. Italian BMT
Dietary information with out dressing
7. Spicy Italian Salad
Dietary information with out dressing
8. Black Forest Ham Salad
Dietary information with out dressing
9. Tuna Salad
Dietary information with out dressing
10. Buffalo Rooster Salad
Dietary information with out dressing
11. Veggie Delite
Dietary information with out dressing
This salad is a unbelievable selection for vegetarians or anybody in search of a contemporary, crisp possibility. It is a easy but satisfying mixture of greens and various veggies, making it a light-weight and wholesome selection. To spice up the fats content material, think about including a double portion of your favourite low-carb dressing.
Craving a super-healthy salad that’s each yummy and easy to organize? From our Greek Salad to a Kale Salad, we’ve a variety of fast keto salad recipes.
Sauces and Toppings
What’s the very best factor you’ll be able to add to your salad or protein bowl to spice up the flavour? Sauces and toppings, after all. On this part, we’ll record all of the toppings and sauces in Subway which might be keto-friendly.
1. Toppings
Be happy so as to add as many toppings as your coronary heart needs. Every considered one of them is low-carb:
2. Sauces
Improve the pure flavors of your bowl or salad with these low-carb sauces:
Sandwich fillings
At Subway, you’ll be able to ask for any sandwich filling to be served in a bowl as a substitute of on bread. Nonetheless, they could cost you for the bowl. This manner, you get all of the flavors you like with out the additional carbs from the bread. The workers are aware of such requests and may accommodate them simply.
Here is an inventory of widespread Subway fillings you could take pleasure in in a bowl, together with their web carb content material per serving:
Keto Drinks at Subway
With regards to drinks, the healthiest selection is at all times plain water—it’s good for staying hydrated with out including any carbs to your meal. Should you’re in search of one thing a bit extra flavorful, listed here are some low-carb options obtainable right here:
Keto Subway Choices: Breakfast & Lunch On the Go
a. Breakfast choices
On the lookout for a keto-friendly breakfast at Subway? Take a look at their low-carb breakfast choices to begin your break day proper!
1. Bacon, Egg, and Cheese (no flatbread)
2. Black Forest Ham, Egg, and Cheese (no flatbread)
3. Steak, Egg, and Cheese (no flatbread)
4. Egg and Cheese (no flatbread)
Breakfast is a very powerful meal. It is your probability to begin contemporary and gas up with one thing scrumptious and nutritious. Dive into our assortment of mouthwatering keto breakfast recipes that may maintain you glad and on observe.
b. Lunch choices
Listed below are all of the keto-friendly lunch choices at Subway, together with their carb content material:
- Black Forest Ham Bowl (web carbs: 9g)
- Buffalo Rooster Bowl (web carbs: 10g)
- Rooster and Bacon Ranch Bowl (web carbs: 9g)
- Chilly Reduce Combo Bowl (web carbs: 6g)
- Italian BMT Bowl (web carbs: 10g)
- Oven Roasted Rooster Bowl (web carbs: 8g)
- Oven Roasted Turkey Bowl (web carbs: 8g)
- Spicy Italian Bowl (web carbs: 9g)
- Steak and Cheese Bowl (web carbs: 8g)
- Tuna Bowl (web carbs: 5g)
- Black Forest Ham Salad (web carbs: 8g)
- Buffalo Rooster Salad (web carbs: 8g)
- Rooster and Bacon Ranch Salad (web carbs: 9g)
- Chilly Reduce Combo Salad (web carbs: 6g)
- Italian BMT Salad (web carbs: 8g)
- Oven Roasted Rooster Salad (web carbs: 7g)
- Oven Roasted Turkey Salad (web carbs: 7g)
- Spicy Italian Salad (web carbs: 8g)
- Steak and Cheese Salad (web carbs: 8g)
- Tuna Salad (web carbs: 6g)
- Veggie Delite Salad (web carbs: 5g)
Energy by means of your day with our scrumptious and satisfying keto lunch recipes. They’re good for retaining you fueled and on observe!
What to Keep away from at Subway if you wish to keep on keto
When sticking to a keto food plan at Subway, there are particular menu objects you will wish to avoid to maintain your carb consumption low. Here is a abstract of what to keep away from:
Conclusion
Consuming keto at Subway is all about making sensible selections. Skip the breads, wraps, and sugary sauces that may rapidly exceed your carb limits. Choose as a substitute for protein-packed bowls or salads, and customise them with low-carb veggies and keto-friendly dressings like oil and vinegar or mustard.
Keep in mind, you’ll be able to usually double up on meats or add extras like cheese and guacamole to extend your meal’s fats content material. All the time test the dietary information, if obtainable, to ensure your selections match inside your every day carb allowance. With the following pointers, you’ll be able to take pleasure in a satisfying meal at Subway whereas sticking to your keto food plan.