Navigating the Keto Menu at Subway: Protein Bowls and Salads
Eating keto at Subway revolves around their customizable salads and the popular "No Bready Bowls". Both options provide the same ingredients found in a standard sub but eliminate the high-carb bread, allowing you to build a meal that fits your macros. Success lies in your ability to customize, so understanding which ingredients are safe is key.
Ordering a Keto-Friendly Salad or Protein Bowl
Creating a delicious and satisfying keto meal at Subway is a simple process of selecting your base, protein, cheese, veggies, and dressing. The difference between a salad and a protein bowl is mainly the proportion of protein and greens, with bowls generally offering a heartier, more protein-heavy base.
1. Choose Your Protein: Most of Subway's meat options are excellent for a ketogenic diet. For extra fat and protein, consider adding extra or double meat.
- Oven Roasted Turkey
- Tuna (packed in mayo, a great source of fat)
- Roast Beef
- Chicken Strips or Rotisserie-Style Chicken
- Spicy Italian (pepperoni and salami)
- Bacon
- Cold Cut Combo meats (ham, salami, bologna)
2. Load Up on Low-Carb Vegetables: This is where you add bulk and nutrients without adding significant carbs. Be generous with these choices.
- Lettuce (iceberg or romaine)
- Spinach
- Cucumbers
- Green peppers
- Jalapeños
- Banana peppers
- Black olives
- Pickles
3. Add Your Cheese and Healthy Fats: Cheese and avocado are your friends on keto, providing flavor and crucial fat content.
- Shredded Monterey Cheddar
- Provolone
- Mozzarella
- Smashed Avocado (avocado provides excellent healthy fats)
4. Select a Keto-Friendly Dressing: Avoid any sweet sauces. Stick to these safe options.
- Oil and Vinegar
- Ranch Dressing
- Caesar Dressing
- Mayonnaise
- Mustard
- Chipotle Southwest (check for sugar content; some versions are lower-carb)
What to Avoid for a Strict Keto Diet
To ensure your meal remains low-carb, it is crucial to avoid a few specific items and customizations.
- Bread and Wraps: The most obvious rule is to skip all bread, flatbread, and wraps. These are loaded with carbohydrates and will break ketosis.
- High-Carb Sauces: Steer clear of sauces with added sugar, such as Sweet Onion Teriyaki and Honey Mustard. Also avoid the Meatball Marinara, as the sauce is high in carbs.
- Croutons: Always ask for no croutons in your salad.
- High-Carb Toppings: Corn, chickpeas, and candied items should be avoided.
- Drinks and Desserts: Stick to water, unsweetened iced tea, or diet soda. The cookies and other sides are not keto-friendly.
Comparison Table: Keto-Friendly vs. Standard Ordering
| Feature | Keto-Friendly Order | Standard Order |
|---|---|---|
| Base | Protein Bowl or Salad | Sub, Wrap, or Flatbread |
| Protein | Any meat (double protein encouraged) | Any meat |
| Vegetables | Non-starchy, leafy greens (lettuce, spinach, green peppers, cucumbers) | All veggies available, including high-carb options |
| Sauces/Dressings | Oil and Vinegar, Ranch, Caesar, Mayo, Mustard | All sauces, including high-sugar options like Sweet Onion Teriyaki |
| Carbs | Very low (under 10g net carbs for most builds) | High (from bread and sugary sauces) |
| Focus | High fat, moderate protein, low carb | Standard macro distribution |
| Example | Rotisserie-Style Chicken Protein Bowl with spinach, cheddar, cucumbers, olives, and ranch | Footlong Sweet Onion Chicken Teriyaki on Italian Herb & Cheese with lettuce, onion, and teriyaki sauce |
Building Your Perfect Keto Meal: An Example
To put it all together, here’s how a satisfying keto meal order might sound:
“I’ll have a Rotisserie-Style Chicken Protein Bowl. Please use a base of spinach and romaine lettuce. Then, add double meat, provolone cheese, plenty of green peppers, cucumbers, black olives, and jalapenos. I’ll just have oil and vinegar for the dressing. No croutons, please.”
This order maximizes protein and healthy fats while keeping net carbs low. With a few simple substitutions, you can turn a classic, carb-heavy sandwich into a fulfilling and keto-compliant meal.
Conclusion
For those on a ketogenic diet, Subway offers a surprisingly flexible menu. By choosing a protein bowl or salad and customizing your ingredients, you can enjoy a delicious and convenient meal without derailing your progress. The key is to avoid the bread and sugary sauces, opting instead for a generous portion of keto-friendly meats, cheeses, and vegetables. By following these simple guidelines, a quick stop at Subway can be a stress-free and satisfying experience for anyone living a low-carb lifestyle. For more information on the principles of the ketogenic diet, you can explore resources like those from the National Center for Biotechnology Information (NCBI).
