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Eating low-carb doesn't mean saying goodbye to convenient options like Subway. With a few simple strategies, you can enjoy a satisfying meal that fits your diet. In this post, we'll explore how to navigate Subway's menu to create delicious, low-carb options that keep you on track with your health goals. Let's dig in and discover how to make Subway work for your low-carb lifestyle.
Table of Contents
Is Subway Healthy?
Subway's healthiness depends on your choices. While they offer fresh vegetables and lean proteins, some options can be high in sodium and carbs. By selecting wisely and customizing your order, you can create a nutritious meal that fits your dietary needs. The key is to be mindful of breads, sauces, and toppings while focusing on veggie-rich options.
Understanding Low Carb Options at Subway
Before we dive into Subway-specific tips, let's quickly cover the basics of low-carb eating and why customization is your best friend.
What Is a Low Carb Diet?
Low-carb diets restrict carbohydrate intake, favoring proteins and fats. Keto is an extreme version, severely limiting carbs to induce ketosis. When eating out, especially at fast-food places, careful carb monitoring is essential to stay within your dietary limits. To understand more about this diet, go through our comprehensive guide about 'what is a low carb diet'.
Subway's Customization Options
Subway shines in its menu flexibility, allowing you to build your meal from the ground up. This customization is key for low-carb eaters. By skipping the bread, focusing on protein-rich fillings, loading up on veggies, and choosing appropriate sauces, you can craft a satisfying low-carb meal that fits your dietary needs.
Choosing Low Carb Proteins
Protein is the cornerstone of a low-carb Subway meal. Here's how to choose wisely:
Best Low Carb Protein Options
Subway offers several protein options that fit well with a low-carb diet. These choices are naturally low in carbs and can help keep you feeling full. They provide a good base for your meal without adding unnecessary carbohydrates. The following are the best low carb protein options at Subway:
- Plain grilled chicken (without sauce)
- Roast beef
- Chicken patty
- Oven roasted turkey breast
- Tuna
- Steak
- Bacon
- Rotisserie style chicken
Avoiding High Carb Proteins
Some protein options at Subway can surprisingly add to your carb count. Items like meatballs, pepperoni, Italian BMT meats, spicy Italian meats. Plus, certain plant-based options often contain added sugars or breadcrumbs. These hidden carbs can quickly add up, so it's best to either avoid these options or consume them sparingly if you're strictly monitoring your carb intake.
Exploring the Bread and Wrap Options
Understanding Subway's bread options is crucial for low-carb success. Here's how to make smart choices:
Low Carb Bread Alternatives
Despite what you might think, wraps aren't always the healthiest choice at Subway. For instance, the spinach and tomato basil wraps have nearly 100 extra calories, 10 more grams of carbs, and around 300 additional milligrams of sodium compared to many of the breads.
Instead, go for a bread with the highest dietary fiber, which is the hearty multigrain. Subway has recently started a low carb bread which has only 1 g net carbs, and that is 'Hero Bread'. However, don't get too hung up on the bread selection, but it's a good idea to avoid the Italian Herb and Cheese, as it's the least nutritious option.
Avoiding High Carb Bread
Traditional bread options like Italian herb and cheese, Wheat, and Honey Oat are high in carbs and best avoided on a low-carb diet. If you're craving the sandwich experience, focus on the fillings and enjoy the flavors without the bread. Alternatively, bring your own low-carb bread or wrap if you're comfortable doing so. Remember, the essence of a good sandwich lies in its fillings, not just the bread.
Choosing Low Carb Vegetables and Toppings
Vegetables are your low-carb allies at Subway, adding flavor, nutrients, and crunch without piling on the carbs. Let's explore how to make the most of Subway's veggie offerings while keeping your carb count in check:
Best Low Carb Veggies/Toppings
- Jalapenos – 0g net carbs
- Banana Peppers – 0g net carbs
- Green Olives – 0g net carbs
- Black Olives – 1g net carb
- Pickles – 1g net carb
- Cucumbers – 1g net carb
- Green Peppers – 1g net carb
- Spinach – 1g net carb
- Red Onions – 1g net carb
- Tomatoes – 2g net carbs
- Mozzarella cheese - 1 g net carbs
- Monterey cheddar cheese - 0 g net carbs
- Avocado (sliced or smashed) - 0 g net carbs
Toppings to Avoid
While most vegetables at Subway are low in carbs, some toppings can add unexpected carbohydrates to your meal. Items to be cautious with include sweet onion sauce, which is high in sugar, and honey mustard salad dressing. Pickles and olives, while low in calories, contain a small amount of carbs that can add up if used generously.
Croutons are another high-carb topping to avoid. These items aren't off-limits entirely, but they should be used sparingly or avoided if you're strictly limiting your carb intake. Instead, focus on fresh vegetables and low-carb condiments to add flavor to your meal without compromising your dietary goals.
Selecting Low Carb Salads, Sauces and Dressings
Salads are a low-carb diner's best friend at Subway, offering a satisfying meal without the carb-heavy bread. However, not all salads and dressings are created equal when it comes to carb content.
Let's explore how to build a delicious, low-carb salad and which sauces and dressings can add flavor without derailing your diet.
Low Carb Salads
- Tuna salad (7 g net carbs)
- Oven-roasted chicken salad (8 g net carbs)
- Rotisserie-style chicken salad (7 g net carbs)
- Roast beef salad (8 g net carbs)
- Black forest ham salad (9 g net carbs)
- Veggie delite salad (with no dressing, 11 g net carbs)
Avoid These Salad Bowls
- Sweet onion chicken Teriyaki (26 g total carbs)
- Meatball marinara (15 g net carbs)
Low Carb Sauces And Dressings
- Red wine vinegar dressing - 0 g net carbs
- Oil – 0g net carbs
- Mayo – 1g net carb
- Deli Brown Mustard – 1g net carb
- Buffalo Sauce – 1g net carb
- Chipotle Southwest Sauce – 2g net carbs
- Ranch Dressing – 2g net carbs
- House Sandwich Sauce – 3g net carbs
- Garlic Aioli – 3g net carbs
- Caesar - 0 g net carbs
- Hot pepper relish (1 g net carbs)
- Ranch dressing (1 g net carbs)
- Creamy Sriracha (2 g net carbs)
Low Carb Drinks
- Diet lemonade
- Unsweetened iced tea
- Sugar free soda
- Coke zero
- 1% low fat milk
- Vitamin water zero sugar
Building a Low Carb Meal at Subway
Building a low-carb meal at Subway is all about strategic choices and customization. Start with a protein-rich base like grilled chicken or turkey breast, then load up on low-carb vegetables for added nutrition and flavor. Skip the bread and opt for a salad or protein bowl, and finish with a low-carb dressing like oil and vinegar or ranch to tie it all together.
Low Carb Protein Bowls
- All-American Club (9g net carbs)
- Black Forest Ham (9g net carbs)
- Buffalo Chicken (9g net carbs)
- Chicken Bacon Ranch with Rotisserie (9g net carbs)
- Chicken Bacon Ranch with Grilled Chicken (10g net carbs)
- Cold Cut Combo (6g net carbs)
- Italian BMT (10g net carbs)
- Oven Roasted Chicken (6g net carbs)
- Oven Roasted Turkey (5g net carbs)
- Roast Beef (9g net carbs)
- Rotisserie-Style Chicken (5g net carbs)
- Spicy Italian (9g net carbs)
- Steak and Cheese (8g net carbs)
- Subway Club (10g net carbs)
- Tuna (5g net carbs)
Portion Control and Additional Tips
Managing portion sizes is crucial when eating low-carb at Subway. While proteins and veggies are generally low in carbs, overeating can still impact your overall carb intake. Stick to regular portions of meat and cheese, and feel free to double up on low-carb veggies instead.
Additional tips to maximize your low-carb Subway experience:
- Use the nutrition calculator on Subway's website to plan your meal in advance.
- Don't be afraid to ask for extra lettuce to wrap your fillings if you're skipping the bread.
- Bring your own low-carb dressing if you prefer more options than what's available.
- Consider splitting a protein bowl with a friend and adding extra veggies to make it more filling.
- Stay hydrated with water or unsweetened iced tea instead of sugary drinks.
- If you're really craving bread, ask for it on the side and eat just a small portion.
Remember, the staff at Subway is usually accommodating to special dietary requests, so don't hesitate to customize your order to fit your low-carb needs.
Bonus Tips To Eat Low Carb At Subway
- Avoid Bread: Opt for lettuce-wrapped sandwiches or protein bowls with egg, cheese, and meat.
- Pay Attention to Serving Sizes: If an item is higher in carbs, order a smaller size to keep your carb intake in check.
- Mix And Match the Meat: Combine different meats in your chopped salad for variety and added protein.
- Add Low Carb Veggies: Load up on cucumbers, tomatoes, raw onions, and green peppers for flavor and nutrients without the carbs.
- Avoid High-Carb Sauces: Skip honey mustard and sweet onion sauce; choose low-carb options like mustard or oil and vinegar instead.
- Order Protein Bowls: Try the Cold Cut Combo, Oven Roasted Turkey, Tuna, or All-American Club protein bowls for satisfying, low-carb meals.
Conclusion
Eating low-carb at Subway is not only possible but can be delicious and satisfying. By making smart choices - opting for protein bowls or salads, loading up on low-carb fresh veggies, and being mindful of high-carb sauces and toppings - you can enjoy a meal that aligns with your dietary goals.
Remember, the key is customization. Don't be afraid to ask for what you need, whether it's extra crisp lettuce for wrapping or a simple oil and vinegar dressing. With these strategies in your toolkit, you can confidently navigate the Subway menu while staying true to your low-carb lifestyle. So next time you find yourself at Subway, you'll be ready to create a meal that's both tasty and low in carbs. Here's to making healthy choices, even when eating on the go!
FAQs
The low carb bread known as 'Hero bread' has only 1 g net carbs.
Traditional Subway sandwiches are high in carbs due to the bread. However, you can create low-carb meals by opting for salads or protein bowls.
Red wine vinegar and Caesar are the lowest in carbs, containing only 0 g net carbs per serving.
Yes, but with careful ordering. Choose salads or protein bowls, focus on meats and low-carb vegetables, and use low-carb dressings.
A healthy order depends on individual dietary needs, but a veggie-packed salad with lean protein and a light dressing is generally considered a nutritious choice.
Recent Low Carb Recipes:
Delicious Keto Sausage Gravy
This keto sausage gravy is a flavorful spin on the southern classic, giving you all the comforting taste with just 2.5g net carbs per serving. Perfect for pairing with low-carb biscuits or to add a hearty touch to your breakfast routine.
Fluffy Keto Biscuits
Say goodbye to dense, heavy keto biscuits and hello to these fluffy, flavorful wonders! With a simple blend of low-carb ingredients and a hint of cheddar, these biscuits are light, airy, and satisfying. Ideal for breakfast, as a side dish, or just as a snack with a pat of butter.
Keto Cream Cheese Pancakes
If you’ve tried cream cheese pancakes before and found them lacking, this recipe will change your mind. With a classic pancake taste and no carbs, my keto cream cheese pancakes are easy to make and incredibly satisfying.
Is it low carb? Learn more about it:
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