This list has EVERY Subway keto menu option that you can order. And all of these Subway keto orders will make it easy to grab a quick - and cheap - meal while sticking to the keto diet. So, whether you want breakfast, lunch, or dinner, there is something here for you.
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THE BEST SUBWAY KETO MENU OPTIONS
Subway is one of the best keto fast food options since it is on the healthier side.
And, let's be real, if you don't have time to cook - or are in a rush - having a go-to place that you can pick up a quick keto meal from can be clutch.
So, today we'll be breaking down all of the best Subway keto menu items, that way so you'll know what low carb orders to go with the next time you're there.
And they have a lot to choose from. They've got everything from keto friendly bowls, to salads, to on-the-go breakfast options.
By the way, all of the nutritional information - carb counts - were computed using the nutritional information from Subway's website. So if you want to dive into the full nutrition of everything, you can check that out.
With that said, let's get into the good stuff!
SUBWAY SAUCES THAT ARE KETO-FRIENDLY
Before we dive into the list, you should know what salad dressing and sauces at Subway that are low carb.
Of course, you can add any sauce to any order, but you'll want to make sure you pick one that is keto-friendly.
So, here are the carb counts per serving on the sauces at the restaurant:
- Oil: 0 carbs
- Caser: 0 carbs
- Red wine vinegar: 0 carbs
- Regular mayonnaise: 0 carbs
- Tzatziki (select locations): 0 carbs
- Ranch: 1 carb
- Chipotle southwest: 1 carb
- Light mayonnaise: 1 carb
- Subway vinaigrette: 1 carb
- Yellow mustard: 1 carb (the honey mustard is high in carbs)
- Buffalo sauce: 1 carb
- Golden Italian (select locations): 1 carb
- Creamy sriracha (select locations): 1 carb
Anyway, if you want to keep your order as low carb as possible, I recommend going with one of these keto Subway sauces.
Oh, and if you're looking for low calorie options, you have to check out my low calorie sauces list.
SUBWAY KETO PROTEIN BOWLS
The protein bowls at Subway have the same amount of meat that you would get in a footlong sub. But, if you want even more meat to your low carb meal, you can add double protein to any bowl for $3.00.
Also, for every protein bowl, you can add on or take off any low carb veggies you want - so they're super customizable bowls. And, since that's the case, I like to order no onions and no tomatoes in my bowls and salads since it saves around 3 carbs off of every order by doing so.
Having said that, the carb counts you'll see on the keto orders below are for ones that DON'T INCLUDE those two veggies.
1. Tuna
The tuna protein bowl is my personal favorite since it has the lowest carb count out of all the bowls with only 3g net carbs.
It comes with lettuce, spinach, cucumbers, green peppers, black olives, and tuna - you can get it for $7.99.
2. Black Forest Ham
The black forest ham protein bowl comes with lettuce, spinach, cucumbers, green pepper, black olives, and ham.
The bowl is $6.89 and has 6 net carbs.
3. Chicken & Bacon Ranch
The chicken and bacon ranch protein bowl has ranch, monterey cheddar, lettuce, spinach, cucumbers, green peppers, black olives, bacon, and chicken strips.
Since it has cheese and bacon, this bowl is $9.29 and also has 6 net carbs.
3. Cold Cut Combo
The cold cut combo comes with lettuce, spinach, cucumbers, green pepper, black olives, ham, salami, and bologna.
This bowl is $6.59 and only has 3g net carbs.
4. Italian B.M.T
The Italian B.M.T comes with lettuce, spinach, cucumbers, green peppers, black olives, pepperoni, genoa salami, ham, and usually onions/tomatoes too, but, as I said, I skip them.
You can get it for $7.99, and it has a slightly higher carb count with 4 net carbs.
6. Oven Roasted Chicken
The oven roasted chicken protein bowl has lettuce, spinach, cucumbers, green pepper, black olives, and roasted chicken breast.
This bowl is $7.89 and has 5g net carbs.
Now, it's worth mentioning that some Subway locations have rotisserie style chicken. And the rotisserie style chicken is also low carb, so that's a great option as well.
7. Spicy Italian
The spicy Italian comes with lettuce, spinach, cucumbers, green peppers, black olives, pepperoni, and genoa salami.
This protein bowl is only $6.99 and has 6g net carbs.
8. Turkey Breast
The turkey breast bowl comes with lettuce, spinach, green peppers, cucumbers, black olives, and turkey breast.
It is $7.99 and has 5g net carbs.
9. B.L.T
The B.L.T is a classic bacon, lettuce, and tomato sandwich turned into a veggie filled protein bowl - it has lettuce, spinach, cucumbers, green peppers, black olives, bacon, and usually tomatoes/onions but I skip them.
10. Turkey Breast & Black Forest Ham
This turkey and ham combo bowl has lettuce, spinach, cucumbers, green peppers, black olives, and ham and turkey breast.
And it is only $7.99 and has 5g net carbs.
You can get it for $6.99 and it has 4g net carbs.
11. Buffalo Chicken
The Buffalo chicken protein bowl comes with Buffalo sauce, ranch, lettuce, spinach, cucumbers, green peppers, black olives, and chicken strips.
It is priced at $8.99 and has 7g net carbs.
12. Caesar Chicken
Finishing off the keto-friendly protein bowls is the caesar chicken - it has caesar, monterey cheddar, lettuce, spinach, cucumbers, green peppers, black olives, and chicken strips.
It is also $8.99 but only has 4g net carbs.
KETO SUBWAY SALAD OPTIONS
The salads at Subway have the same amount of meat you would get in a 6-inch sub. But if you want to add more, you can get double meat for only $1.50.
Just like the protein bowls, for every salad, you can add on or take off any low carb veggies you want. And you get to choose what sauce (dressing) you want to put on your salad and can also add on any cheese.
Now, all of the salads come with the exact same thing that the protein bowls come with, so I won't list what comes on each, I will just put the price and net carbs.
The difference between the protein bowls and salads are you get more meat and fewer veggies for the protein bowls and less meat and more veggies for the salads.
13. Black Forest Ham
The black forest ham salad is oddly more expensive than the protein bowl at $7.14.
But the carb count is slightly lower with 5g net carbs.
14. Chicken & Bacon Ranch
The chicken and bacon ranch salad is $8.44 and has 6g net carbs.
Since it comes with ranch, you don't have to add any sauce to it.
15. Cold Cut Combo
You can get the cold cut combo salad for $6.94, and it has only 3g net carbs.
I think the subway vinaigrette or red wine vinegar would be a good pair for this salad.
16. Italian B.M.T
The Italian B.M.T salad also comes with salami, pepperoni, and ham. The subway vinaigrette would go well on this salad.
You can get it for $7.74, and it has 5g net carbs.
17. Spicy Italian
Just like the Power Bowl, the Spicy Italian salad comes with lettuce, spinach, cucumbers, green peppers, black olives, pepperoni, and genoa salami. And, in my opinion, the subway vinaigrette would also go well with the spicy Italian salad, just like it does in the bowl!
That said, it's $7.24 for this salad at Subway, and has 5g net carbs.
18. Oven Roasted Chicken
The oven-roasted chicken is $7.74 at Subway and comes out to 4g net carbs.
And as far as some tasty keto friendly sauces to use on this roasted chicken salad, I suggest using Subway's chipotle southwest sauce, or their ranch.
19. Steak & Cheese
Now, I didn't include the steak and cheese in the protein bowls section because it has around 9g net carbs.
But the salad portion only has 6g net carbs - it comes with American cheese, lettuce, spinach, cucumbers, green peppers, black olives, and shaved steak.
I would put the chipotle southwest sauce on it and this steak and cheese salad is $8.44 at Subway.
20. Tuna
The tuna salad has the lowest carb count for all the salads at just 3 net carbs.
It would go well with the red wine vinegar or Subway vinaigrette, and you can get the tuna salad for $7.74 for a Keto at Subway meal.
21. Turkey Breast
The turkey breast salad has 4g net carbs and is also $7.74.
The sauces I think would pair best are either ranch or the subway vinaigrette.
22. Buffalo Chicken
The Buffalo chicken salad is $8.24 and has 5g net carbs.
It comes with ranch, which I think is the perfect dressing for a Buffalo chicken salad.
23. Chicken Caesar
And finishing off the salad keto options at Subway is the classic chicken caesar salad.
Of course, Caesar dressing comes on it, but only has 3g net carbs, and it's also just $8.24 at Subway.
SUBWAY KETO BREAKFAST OPTIONS
Subway has some excellent keto breakfast options, even though they don't seem keto-friendly on the menu.
You can order any breakfast option and ask for no flatbread - you will get everything that comes on the flatbread in a cup instead for a low carb meal. And ordering this way makes for the perfect on-the-go keto breakfast, and they are all super low carb too - 5 NET CARBS or LESS.
With that said, you cannot take the flatbread off online, so you have to order the breakfast in person.
Also, for every breakfast option, you can add on any veggies and sauces that you want. And they already come with American cheese, but you can substitute it for any cheese you like.
By the way, if you order no cheese you'll save yourself 1 carb on the 6-inch portion, and 2 carbs on the 12-inch portion.
24. Bacon, Egg, & Cheese
The 6-inch portion is $4.69 and has 2g net carbs.
And the footlong portion is $6.59 and has 4g net carbs.
25. Black Forest Ham, Egg, & Cheese
The 6-inch portion is $4.69 and has 2g net carbs.
And the footlong portion is $6.59 and has 4g net carbs.
26. Steak, Egg, & Cheese
The 6-inch portion is $4.69 and has 2.5 net carbs.
And the footlong portion is $6.59 and has 5 net carbs.
27. Egg & Cheese
The classic egg and cheese 6-inch portion is $4.29 and has 1 net carb. It's easily my favorite keto at Subway breakfast option since it's so low in carbs.
And what I love ordering is the footlong portion which is only $6.29 and has 2 net carbs.
WRAPPING IT ALL UP
Seriously, ordering a keto Subway meal has never been easier - there are so many great low carb options that you can choose if you're following a ketogenic diet.
I hope this list was helpful and has some Subway keto items for you to order!
Let me know what your favorite option is - I'd love to hear.
Oh, and if you are eating keto and looking for more keto fast food options, I highly recommend checking these guides out:
Thanks for putting this list together. There’s a subway right next to where i work...so now i know what to get!
This is awesome! How can I pin it to use later?
If you click on a photo you can click the pin button ;)
Awesome list! Didn't realize how many keto options there were. I'll definitely be going to Subway more often. Thanks!!
Thank you!!
I'm looking to eat right and keep the weight off I'm going to look out for the low curb keto book
You have ceasar spelled wrong in at least a couple places. I was wondering what casar dressing was. lol
Thanks so much, this information is gold, I had no idea!