Subway can work well for keto if you order the listed proteins as a No Bready Bowl or salad instead of a sub or wrap. Stick with meats, eggs, cheese, bacon, steak, chicken, lettuce/spinach, olives, cucumbers, peppers, ranch, mayo, mustard, or oil & vinegar; avoid sweet onion teriyaki, meatball marinara, bread, wraps, cookies, pretzels, chips, juice, and soda.
CLASSIC SANDWICHES
Steak & Cheese6g net
“Can I get the Steak & Cheese as a protein bowl or salad, no bread, with low-carb dressing like ranch or oil and vinegar?”
Rotisserie-Style Chicken7g net
“Can I get the Rotisserie-Style Chicken as a protein bowl or salad, no bread, with ranch or oil and vinegar?”
Veggie Delite®9g net
“Can I get the Veggie Delite as a salad with no bread and oil and vinegar or ranch?”
NO BREADY BOWLS
The Philly8g net
“Can I get The Philly bowl with no sweet sauce, just steak, cheese, peppers, and low-carb veggies?”
SALADS
Chicken & Bacon Ranch8g net
“Can I get the Chicken & Bacon Ranch salad with ranch, no croutons, and no sweet sauces?”
The Philly Salad8g net
“Can I get The Philly Salad with no sweet sauce and ranch or oil and vinegar on the side?”
SUBWAY BREAKFAST
Bacon, Egg & Cheese Sandwich2g net
“Can I get the Bacon, Egg & Cheese with no bread, just the bacon, egg, and cheese in a bowl?”
Egg & Cheese Wrap (V)3g net
“Can I get the Egg & Cheese Wrap as a bowl with no wrap?”
Black Forest Ham, Egg & Cheese Wrap3g net
“Can I get the Black Forest Ham, Egg & Cheese Wrap as a bowl with no wrap?”
Steak, Egg & Cheese Wrap3g net
“Can I get the Steak, Egg & Cheese Wrap as a bowl with no wrap?”
SUBWAY® SERIES
Spicy Nacho Chicken10g net
“Can I get the Spicy Nacho Chicken as a protein bowl with no bread, and go light on the cheddar sauce and sriracha?”
The Beast7g net
“Can I get The Beast as a protein bowl with no bread and no sweet sauce? Ranch or oil and vinegar is fine.”
Elite Chicken & Bacon Ranch8g net
“Can I get the Elite Chicken & Bacon Ranch as a protein bowl or salad with no bread or wrap?”
WRAPS
The Spicy Italian6g net
“Can I get The Spicy Italian as a protein bowl or salad with no wrap and no sweet sauce?”
All-American Club®7g net
“Can I get the All-American Club as a protein bowl or salad with no wrap and no sweet sauce?”
Cheesy Garlic Steak8g net
“Can I get the Cheesy Garlic Steak as a protein bowl with no wrap and no sweet sauce?”
Veggie and vegan wraps10g net
“Can I get the veggie wrap as a salad or bowl with no wrap and no sweet dressing?”
This guide is one restaurant. The Keto Contractor app does this for every menu you point it at - plus plans your whole low-carb week, builds the grocery list, and reads the carbs off a photo of any plate. Built by a type 2 diabetic, for type 2 diabetics.
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