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    27 Subway Keto Options | The Best Keto Subway Menu Items for 2022

    Mar 28, 2022 The Diet Chef

    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.

    A compilation of 4 photos of different menu items found at Subway. There is text on the photo that reads "27+ keto Subway orders for breakfast, lunch, & dinner."

    Table of Contents

    • THE BEST SUBWAY KETO MENU OPTIONS
      • SUBWAY SAUCES THAT ARE KETO-FRIENDLY
    • SUBWAY KETO PROTEIN BOWLS
      • 1. Tuna
      • 2. Black forest ham 
      • 3. Chicken & Bacon Ranch
      • 3. Cold Cut Combo
      • 4. Italian B.M.T 
      • 6. Oven Roasted Chicken
      • 7. Spicy Italian
      • 8. Turkey Breast
      • 9. B.L.T 
      • 10. Turkey Breast & Black Forest Ham
      • 11. Buffalo Chicken
      • 12. Caesar Chicken  
    • KETO SUBWAY SALAD OPTIONS
      • 13. Black forest ham
      • 14. Chicken & Bacon Ranch 
      • 15. Cold cut combo 
      • 16. Italian B.M.T
      • 17. Spicy Italian
      • 18. Oven roasted chicken 
      • 19. Steak & Cheese
      • 20. Tuna 
      • 21. Turkey Breast
      • 22. Buffalo Chicken
      • 23. Chicken Caesar 
    • SUBWAY KETO BREAKFAST OPTIONS
      • 24. Bacon, Egg, & Cheese
      • 25. Black Forest Ham, Egg, & Cheese
      • 26. Steak, Egg, & Cheese
      • 27. Egg & Cheese
    • WRAPPING IT ALL UP
    • Sources

    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.

    With that said, let's get into the good stuff!

    SUBWAY SAUCES THAT ARE KETO-FRIENDLY

    Six black cups filled with different colored sauces.

    Before we dive into the list, you should know what sauces at Subway 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 
    • 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. 

    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, you can add double protein to any bowl for $3.00. 

    Also, for every protein bowl, you can add on or take off any 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

    A black bowl filled with green vegetables, four scoops of tunafish that's mixed with mayonnaise, and a cup of mayonnaise.

    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

    A black bowl filled with green vegetables, chopped chicken, ranch dressing, shredded cheese, and sliced bacon.

    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

    A black bowl filled with vegetables, a cup of orange dipping sauce, and cut up 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. 

    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 

    A black bowl filled with green vegetables, black olives, slices of bacon, and a side of mayonnaise.

    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 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

    A plastic container filled with green vegetables, black olives, chopped up ham, and a cup of yellow mustard.

    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

    A plastic container filled with green vegetables, black olives, chopped up cold cuts, and a vinaigrette.

    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 salad, I suggest using Subway's chipotle southwest sauce, or their ranch. 

    19. Steak & Cheese

    A plastic container filled with green vegetables, black olives, chopped up steak, two slices of white mozzarella cheese, and an orange dipping sauce.

    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 at Subway.

    21. Turkey Breast

    A plastic container filled with green vegetables, black olives, chopped up slices of turkey, and an orange dipping sauce.

    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

    A plastic container filled with green vegetables, black olives, chopped up chicken, and an orange and red sauce.

    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. 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

    A white cup filled with slices of bacon, scrambled eggs, and 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

    A white cup filled with slices of ham, scrambled eggs, and 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

    A white cup filled with shredded steak, scrambled eggs, and 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.

    And the footlong portion is $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.

    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 looking for more keto fast food options, I highly recommend checking these guides out:

    • Keto at Taco Bell
    • Keto at McDonald's
    • Keto at Starbucks
    • Keto Chipotle

    Sources

    All of the nutritional information - carb counts - were computed using the nutritional information from Subway's website.

    More Keto

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    • Keto Quiche Recipe | The BEST, Low Carb, Easy To Make Spinach Quiche For Keto
    • The 20+ Best Pre Workout Supplements For Weight Loss
    • Celery Juice Recipe

    About The Diet Chef

    Comments

    1. Gina says

      May 05, 2021 at 10:55 am

      Thanks for putting this list together. There’s a subway right next to where i work...so now i know what to get!

      Reply
    2. Cristina says

      May 05, 2021 at 8:46 pm

      This is awesome! How can I pin it to use later?

      Reply
      • The Diet Chef says

        May 06, 2021 at 4:41 pm

        If you click on a photo you can click the pin button ;)

        Reply
    3. Riley says

      May 07, 2021 at 2:21 pm

      Awesome list! Didn't realize how many keto options there were. I'll definitely be going to Subway more often. Thanks!!

      Reply
      • The Diet Chef says

        May 08, 2021 at 4:19 pm

        Thank you!!

        Reply
    4. Carly says

      August 17, 2021 at 6:54 am

      I'm looking to eat right and keep the weight off I'm going to look out for the low curb keto book

      Reply
    5. shalom says

      November 17, 2021 at 1:27 pm

      You have ceasar spelled wrong in at least a couple places. I was wondering what casar dressing was. lol

      Reply
    6. Jennae says

      May 04, 2022 at 3:16 pm

      Thanks so much, this information is gold, I had no idea!

      Reply

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    Hey there! I'm Joe Duff - The Diet Chef, and I've been creating low carb keto recipes for over 15 years. Initally, I started making these recipes to help myself lose weight - I lost over 75 pounds doing so - but now I make recipes for the entire low carb keto community!
    About The Diet Chef →

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