How to Eat Keto at Subway 

Who says you can't enjoy a Subway meal while sticking to keto? This place is a fabulous choice because you can tailor every meal to fit your keto lifestyle. Pick your protein, toss some low-carb veggies, and drizzle on a keto-friendly dressing. Voila! You've got a quick, balanced meal perfectly in sync with your diet.

The good news is that it has expanded its menu to include keto-friendly bowls and salads, which are similar to its sandwiches but without the bread. This guide will walk you through all the keto options available, whether you're looking for breakfast, lunch, or dinner. Subway’s got you covered with tasty, convenient choices that keep your diet on track.

Subway Keto Protein Bowls

This popular restaurant has heard the pleas of those watching their carbs and has since introduced high-protein meals in bowls. And they've been a crowd favorite. These salads come packed with as much meat as a footlong sub and are dressed up with a delicious sauce.

Want more meat? No problem. Double up the protein in any bowl for a few extra bucks. Feel free to add toppings like cheese, bacon, or guacamole. Just remember to skip the sweet sauces like honey mustard or sweet onion, which can add unwanted carbs.

Here’s a list of some low-carb protein bowls available at Subway, complete with their carb counts to help you stay on track.

1. Black Forest Ham Bowl

Nutritional info without dressing

This bowl packs all the delicious ham you'd expect in a footlong Sub into a convenient bowl. It comes with crisp lettuce, ripe tomatoes, crunchy cucumbers, and a mix of fresh veggies.

2. Buffalo Chicken Bowl

Nutritional info without dressing

It includes grilled chicken generously doused in Frank's RedHot sauce for that signature zesty kick. It's served with crisp lettuce, a variety of fresh veggies, and a dash of ranch dressing to tame the heat.

3. Chicken and Bacon Ranch Bowl

Nutritional info without dressing

The bowl is a protein-packed meal that's sure to satisfy. It features a generous portion of chicken and crispy bacon topped with melty Monterey cheddar cheese. The bowl is tossed together with fresh veggies, crisp lettuce, and creamy ranch dressing.

4. Cold Cut Combo Bowl

Nutritional info without dressing

This bowl is a hearty mix of turkey-based ham, salami, and bologna. It comes packed with crisp lettuce and a variety of fresh veggies, perfect for a filling meal. Choose a low-carb keto vinaigrette to keep it keto-friendly and extra flavorful.

5. Italian BMT Bowl

Nutritional info without dressing

The BMT bowl is a satisfying option for those craving some Italian deli. It comes with generous portions of Genoa salami, spicy pepperoni, and Black Forest ham, topped with lettuce and your choice of fresh veggies.

6. Oven-Roasted Chicken Bowl

Nutritional info without dressing

This chicken bowl features tender, oven-roasted chicken, crisp lettuce, and a mix of fresh veggies. Choose a low-carb dressing, and you'll have a light, nutritious meal that's both filling and flavorful.

7. Oven-Roasted Turkey Bowl

Nutritional info without dressing

This bowl is the same as the one above, but as the name suggests, it comes with turkey meat instead of chicken. It's packed with protein and is low in calories. If you want a low-carb bowl with thinly sliced turkey, lettuce, and veggies, this can be a top-notch option.

8. Spicy Italian Bowl

Nutritional info without dressing

This bowl is a flavorful mix of pepperoni, Genoa salami, fresh vegetables, and crisp lettuce.

9. Steak and Cheese Bowl

Nutritional info without dressing

This bowl features warm, juicy steak paired with melted Monterey cheddar cheese, a mix of peppers and onions and a bed of fresh lettuce.

10. Tuna Bowl

Nutritional info without dressing

For those on a keto diet who prefer fish or want a break from meat, this bowl is a fantastic choice. It features wild-caught tuna mixed with mayo, laid over a bed of crisp lettuce and fresh vegetables.

Salads

If you're craving something lighter and fresher, Subway's salads are a great choice. They're typically safe for keto if you choose the right toppings and dressings. Like the protein bowls, its salads have the same amount of meat as a 6-inch sub, but you can always add more meat for an extra charge. For dressing, keep it simple and carb-free with oil and vinegar. If you want something more flavorful, Caesar dressing and ranch have zero or very low carbs. Salads come with the same ingredients as their protein bowl counterparts, so we'll focus on the nutritional details only to avoid repeating the same information.

1. Steak and Cheese Salad

Nutritional info without dressing

This salad combines juicy steak strips with melted cheese atop a bed of fresh greens. This protein-packed meal is ideal for anyone seeking a flavorful, low-carb option. Customize it with your favorite veggies and dressings for a tailored salad experience.

2. Oven Roasted Chicken Salad

Nutritional info without dressing

3. Oven Roasted Turkey Salad

Nutritional info without dressing

4. Chicken Bacon Ranch Salad with Chicken

Nutritional info without dressing

5. Cold Cut Combo

Nutritional info without dressing

6. Italian BMT

Nutritional info without dressing

7. Spicy Italian Salad

Nutritional info without dressing

8. Black Forest Ham Salad

Nutritional info without dressing

9. Tuna Salad

Nutritional info without dressing

10. Buffalo Chicken Salad

Nutritional info without dressing

11. Veggie Delite

Nutritional info without dressing

This salad is a fantastic choice for vegetarians or anyone looking for a fresh, crisp option. It's a simple yet satisfying mix of greens and assorted veggies, making it a light and healthy choice. To boost the fat content, consider adding a double portion of your favorite low-carb dressing.

Craving a super-healthy salad that is both yummy and simple to prepare? From our Greek Salad to a Kale Salad, we have a wide range of quick keto salad recipes.

Sauces and Toppings

What's the best thing you can add to your salad or protein bowl to boost the flavor? Sauces and toppings, of course. In this section, we'll list all the toppings and sauces in Subway that are keto-friendly.

1. Toppings

Feel free to add as many toppings as your heart desires. Each one of them is low-carb:

2. Sauces

Enhance the natural flavors of your bowl or salad with these low-carb sauces:

Sandwich fillings

At Subway, you can ask for any sandwich filling to be served in a bowl instead of on bread. However, they might charge you for the bowl. This way, you get all the flavors you love without the extra carbs from the bread. The staff are familiar with such requests and can accommodate them easily.

Here's a list of popular Subway fillings that you can enjoy in a bowl, along with their net carb content per serving:

Keto Drinks at Subway

When it comes to drinks, the healthiest choice is always plain water—it’s perfect for staying hydrated without adding any carbs to your meal. If you’re looking for something a bit more flavorful, here are some low-carb alternatives available here:

Keto Subway Options: Breakfast & Lunch On the Go

a. Breakfast options

Looking for a keto-friendly breakfast at Subway? Check out their low-carb breakfast options to start your day off right!

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 the most important meal. It's your chance to start fresh and fuel up with something delicious and nutritious. Dive into our collection of mouthwatering keto breakfast recipes that will keep you satisfied and on track.

b. Lunch options

Here are all the keto-friendly lunch options at Subway, along with their carb content:

1. Black Forest Ham Bowl (net carbs: 9g)
2. Buffalo Chicken Bowl (net carbs: 10g)
3. Chicken and Bacon Ranch Bowl (net carbs: 9g)
4. Cold Cut Combo Bowl (net carbs: 6g)
5. Italian BMT Bowl (net carbs: 10g)
6. Oven Roasted Chicken Bowl (net carbs: 8g)
7. Oven Roasted Turkey Bowl (net carbs: 8g)
8. Spicy Italian Bowl (net carbs: 9g)
9. Steak and Cheese Bowl (net carbs: 8g)
10. Tuna Bowl (net carbs: 5g)
11. Black Forest Ham Salad (net carbs: 8g)
12. Buffalo Chicken Salad (net carbs: 8g)
13. Chicken and Bacon Ranch Salad (net carbs: 9g)
14. Cold Cut Combo Salad (net carbs: 6g)
15. Italian BMT Salad (net carbs: 8g)
16. Oven Roasted Chicken Salad (net carbs: 7g)
17. Oven Roasted Turkey Salad (net carbs: 7g)
18. Spicy Italian Salad (net carbs: 8g)
19. Steak and Cheese Salad (net carbs: 8g)
20. Tuna Salad (net carbs: 6g)
21. Veggie Delite Salad (net carbs: 5g)

Power through your day with our delicious and satisfying keto lunch recipes. They're perfect for keeping you fueled and on track!

What to Avoid at Subway if you want to stay on keto

When sticking to a keto diet at Subway, there are certain menu items you'll want to steer clear of to keep your carb intake low. Here's a summary of what to avoid:

Conclusion

Eating keto at Subway is all about making smart choices. Skip the breads, wraps, and sugary sauces that can quickly exceed your carb limits. Opt instead for protein-packed bowls or salads, and customize them with low-carb veggies and keto-friendly dressings like oil and vinegar or mustard.

Remember, you can often double up on meats or add extras like cheese and guacamole to increase your meal's fat content. Always check the nutritional info, if available, to make sure your choices fit within your daily carb allowance. With these tips, you can enjoy a fulfilling meal at Subway while sticking to your keto diet.

Frequently asked questions

The post How to Eat Keto at Subway  appeared first on Cast Iron Keto.

Frequently Asked Questions

How much fat is necessary to eat?

You need to ensure you are getting enough essential fatty acid when following a ketogenic lifestyle. This includes eating healthy fats-rich foods such as salmon, avocados and nuts. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats have many health benefits including better cognitive function, digestion, and a stronger immunity system. It would be best to consume between 25-35% of your calories in fat.

Remember that ketogenic eating means being mindful of the fats that you consume. Avoid trans and saturated fats as they can increase the risk of heart disease, and other chronic illnesses. Instead, focus your efforts on incorporating healthy fats like olive oil, avocados (nuts), and fattyfish into your daily diet. You will be able to obtain the essential fatty acids as well as other nutrients you need to keep your body healthy and energetic.

In addition to eating the right fats, it is important to be mindful of how much fat you consume. Exercising too much fat can cause weight gain and fatigue, as well as other health problems. The key is to find the balance that suits you and your lifestyle. Tracking your daily fat intake using an app or food diary can help you ensure that you are getting the right amount. This will help to keep you on track, and ensure that your body gets the proper amount of essential oils daily.

Finally, it is important to remember that a ketogenic diet should not be used as a quick fix for weight loss. Although it may help you lose weight quickly, it is not a good way to eat balanced meals and get sufficient nutrients. A diet high in fat and low in carbohydrates can lead you to other health issues. If you're considering a ketogenic lifestyle, you should consult your doctor first.

Do I Really Need a Keto Food List

Are you unsure if you should have a list of keto foods? This is an important step in your keto journey. You can unlock the potential benefits of the ketogenic lifestyle by eating the right foods, high in fat and low in carbs. It can be difficult to find the right fuel to reach your goals with so many options.

You can plan your meals easier by knowing which foods you are allowed to eat on this diet. The keto food list provides information on what foods you can eat and some ideas for how to prepare them. You can also use it as a reference guide to help you shop at the supermarket or at restaurants.

A well-balanced nutrition approach can also help you lose weight while maintaining your overall health. This means that you should consume 12-15% protein, 15-30% of fat, and no more then 5% net carbs in order to reach the metabolic state called ketosis. The primary goal then is not just the identification of desirable meals but choosing those that allow for maximum nutrients in minimum carbs.

It can be very helpful to have a reliable keto food guide that lists healthy options within these parameters. This will help you make the transition to cleaner eating habits, which will lead to better health and more purposeful living. This useful resource can help you take the first step towards your lifestyle goals.

Can you eat fruits on keto?

You might be curious if you can eat fruits on a Keto diet. Yes, but be careful.

It is important to reduce carbohydrate intake to maintain ketosis and to burn fat. You can still eat certain fruits if you follow a balanced, healthy keto diet.

Although low-carb fruits may be included in a keto meal plan they should only be consumed sparingly and in moderation. The carbohydrate contents of different fruits vary. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

Fruits contain sugar, which your body breaks down into glucose for energy production. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. You need to be mindful of the serving sizes and avoid overindulging in sugary treats.

Fresh fruits are better than sugary snacks and will supply essential vitamins, minerals, fibre, and fuel for our bodies.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

What is an example of a ketogenic meal?

The ketogenic diet makes it easy to eat. Just think of it as regular healthy eating, but with an extra special twist. A twist includes ditching processed carbs and replacing them with high-quality proteins and fats.

The diet's many health benefits include increased energy levels and cognitive performance. You will also experience better digestion. You'll also be able enjoy delicious, high-quality meals made with great-tasting ingredients.

What would a delicious ketogenic dinner look like? It could look like grilled salmon over fresh kale, sprinkled with parmesan and paired in olive oil with roasted vegetables. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

You don't have to go the easy way when you are trying to make your next keto dish. Quality ingredients will make any meal a success. Let's get creative! Get in the kitchen and discover new flavors while enjoying healthy recipes that can change your life.

Can you eat oatmeal on keto?

Unanswered issues can make it difficult to find the right answers. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. This is especially true for oatmeal, which is high in carbs.

It is possible to successfully incorporate oatmeal into a Keto lifestyle, despite what the popular opinion may say. It all depends on what type you buy and how much you consume.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Moreover, pure oats are naturally rich in fibre, protein, vitamins, and minerals - making them highly content by nature without sacrificing the keto rulebook.

In addition to being mindful of portion sizes, oats should be added to your daily meals. It's not a good idea to go on a marathon or make too many breakfast bowls. Instead, be mindful of portion sizes and use innovative ingredients like coconut oil, chia seeds, cinnamon powder to maximize flavour.

If you take the time to prepare your oatmeal properly, it can be a unique breakfast option that fits within a Keto-based nutrition plan. So don't let anyone tell you that sticking to your principles means sacrificing taste - because proper prepping spells out some serious results!

What is lazy versus keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. A traditional ketogenic diet (higher in fats, moderate in proteins, and low in carbs) benefits weight loss, mental clarity, energy regulation, and more. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Lazy keto, on the other hand, pays less attention to accurate macronutrient tracking. Instead of focusing on a basic lower carb model with fewer restrictions on foods but still reaping many of the benefits conventional keto diets: weight loss, mental clarity or improved appetite management, lazy Keto is more focused on a low-carb option. This is why it is often viewed as a stepping stone to the keto lifestyle.

Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Statistics

• The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
• But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
• Around 35% of total calorie intake is probably the upper limit. (healthline.com)
• Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
• It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

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• The Ketogenic diet: Evidence for optimism but high-quality research needed - PMC


• PMC: Low-Carb and Ketogenic Diets for Type 1 and 2 Diabetes

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• The American Journal of Clinical Nutrition - Oxford Academic


• Meta-analyses of the evidence on dietary components and risk of all-cause mortality and cardiovascular disease: A review of the evidence

[TAG83]

• Keto Calculator

[TAG85]

• Cambridge core

How To

Calculating Your Macros on a Ketogenic Diet

Discovering the best approach to keto living is essential in achieving and maximizing your results. Calculating your macros on a ketogenic diet can be both simple and complicated at the same time.

Understanding macro nutrition is important when you want to know what Macros in a Keto Diet mean. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. By measuring each nutrient intake, our bodies benefit from their functions.

Planning and monitoring your progress is key to successful meal prep with macros. With careful consideration for daily meals and snacks, as well as special occasions such as holiday gatherings or food challenges during travel, you can be certain you're making the correct deductions when figuring out what's best for you and your health journey.

Be patient when considering all aspects of macro tracking. Flexibility can allow for improvement and allows you to adjust if necessary. You can shine by learning macro nutrition in a fresh way.

Resources:

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