Keto Options at Subway
Subway is a hidden keto gem that people underestimate because the brand means 'sandwiches'. The unlock: any sub can be ordered as a salad bowl. The Italian B.M.T salad has just 3.8g carbs - genuinely one of the cleanest fast food keto options in the UK.
Top Keto Picks at Subway
Italian B.M.T Salad
ExcellentPepperoni, salami, and ham on greens - lowest carb salad on the menu
Pro tips:
- •Only 3.8g total carbs with standard vegetables
- •High fat from cured meats - perfect keto macros
- •Add extra pepperoni for more fat
Rotisserie-Style Chicken Salad
ExcellentCleanest option - zero-carb rotisserie chicken on greens
Pro tips:
- •The protein itself is 0g carbs
- •Very lean - add guacamole or cheese for fat
- •Under 4g carbs with all standard vegetables
Chicken Tikka Salad
ExcellentHigh-protein tikka chicken on greens - best protein option
Pro tips:
- •Highest protein chicken option (22g standard, 40g+ double meat)
- •Tikka marinade adds ~2g carbs vs plain chicken
- •Still only 5.6g total carbs - excellent for keto
All Keto Options
Spicy Italian Salad
ExcellentPepperoni and salami - highest fat option at Subway
Pro tips:
- •Highest fat salad at Subway (25g)
- •Perfect if struggling to hit fat macros
- •Just 5.9g total carbs
Turkey Breast Salad
ExcellentVery clean lean protein option
Pro tips:
- •Very clean - only 4.4g total carbs
- •Lean protein - add fats via guacamole or cheese
- •Turkey itself is near-zero carbs
Ham Salad
ExcellentSimple and reliable - very low carb
Pro tips:
- •Only 4.8g total carbs
- •Very lean - needs fat additions
- •Good budget option
Cheese & Guacamole Salad
ExcellentHigh-fat vegetarian option
Pro tips:
- •Only vegetarian option under 4g carbs
- •High fat from guacamole (15g)
- •Low protein - consider adding chicken
Tuna Mayo Salad
ExcellentGood fat from lite mayo, solid protein
Pro tips:
- •Pre-mixed with lite mayo - good fats
- •Just 5.9g total carbs
- •Solid all-rounder option
Chicken Breast Salad
ExcellentGrilled chicken strips - solid all-rounder
Pro tips:
- •Good protein (20g) with low carbs (5.3g total)
- •Lean - add fats via guacamole
- •Reliable choice
Guacamole (Add-on)
ExcellentPerfect healthy fat boost for any salad
Pro tips:
- •Only 0.9g carbs - essentially free
- •Adds healthy fats to lean proteins
- •Community favourite addition
How to Order Keto at Subway
1. Ask for any sub "as a salad" instead of in bread 2. Choose your protein (Italian B.M.T, Rotisserie Chicken, or Chicken Tikka recommended) 3. Add free vegetables (lettuce, cucumber, peppers, tomatoes, jalapeños, olives) 4. Pick a low-carb sauce: Garlic & Herb (0.9g), Chipotle Southwest (1.2g), or Lite Mayo (0.6g) 5. Skip: Sweet Onion sauce, BBQ sauce, Teriyaki, sweetcorn, and caramelised onions 6. Add guacamole for healthy fats (just 0.9g carbs)
FAQs: Keto at Subway
Can you eat Subway on keto?
Yes! Any Subway sub can be ordered as a salad bowl instead of in bread. The Italian B.M.T salad has just 3.8g total carbs. Rotisserie chicken salad is even cleaner at 3.5g. Just skip the bread and order it as a salad - it's that simple.
How do I order keto at Subway UK?
Ask for any sub 'as a salad' instead of in bread. Choose Garlic & Herb or Chipotle Southwest sauce (avoid Sweet Onion and BBQ). Add guacamole, cheese, and jalapeños for free. Skip sweetcorn and caramelised onions.
What's the difference between UK salads and US protein bowls?
They're the same thing with different names. In the US, Subway calls them 'protein bowls'. In the UK, we just call them salads. Same concept - your sub ingredients in a bowl without bread.
What sauces are keto at Subway?
Best: Garlic & Herb (0.9g), Lite Mayo (0.6g), Chipotle Southwest (1.2g). Avoid: Sweet Onion (5.6g), BBQ (5.8g), Teriyaki (5.6g), Honey Mustard (2.7g). The sauce choice makes a big difference.
Should I avoid Subway's jacket potato menu on keto?
Yes - skip the entire 'Spud' menu. The jacket potato alone is 47g carbs before any toppings. This is UK-specific - stick to salad bowls instead.