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What Should I Order at Firehouse Subs? Keto Dining Guide

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What Should I Order at Firehouse Subs?

Craving Firehouse Subs?

Firehouse Subs offers a very helpful nutrition calculator. I love it because they give you sub in a tub macros for most of these options, so you don’t have to keep a calculator on hand to calculate your macros. The best thing about Firehouse Subs? You can make any sandwich into a salad (in addition to their salads), which gives you easy options for ordering.

The basics of successful Firehouse Subs ordering:

  • Stick with subs in a bowl or salads.
  • Avoid bread, flatbreads, wraps, cookies, and chips.
  • When in doubt, leave dressings and toppings out.
  • For drinks, stick with water, unsweetened iced tea, or Diet Coke products.
  • Download the free app for amazing deals: iPhone or Android.

Here’s how to order keto at Firehouse Subs:


Lunch & Dinner

Firehouse subs New York Steamer as a salad

“I’ll have Large New York Steamer sub in a bowl, with no bread, but with Provolone, beef brisket, pastrami, & Italian salad dressing, please.”

This boffo, bread-free meal comes served on a bed of crisp lettuce. It’s pretty much everything – and super filling.

  • Large Steamer: 800 calories | 59g fat | 9g carbs | 0g fiber | 61g protein

Firehouse subs premium roast beef as a salad

“I’ll have the Large Premium Roast Beef sub in a bowl, with no bread. Just provolone, roast beef, iceberg lettuce, tomato, and a dill pickle spear, please.”

You can skip the mayo and add oil and vinegar dressing along with a little Italian seasoning for a carb-free kick!

  • Large Roast Beef Sub (Hold the onion & mayo): 430 calories | 17g fat | 8g carbs | 2g fiber | 49g protein

Firehouse subs chopped hook and salad with ham only

Not feeling either of those? You’ve got plenty of options since any sandwich can be made into a salad. Please note you’ll want to stay away from turkey, tuna salad, meatballs, and chicken breast (go for oven roasted chicken instead), as those pack potent amounts of carbohydrates. Please also note that veggies and condiments you add will increase these carb values:

  • Hook & Ladder, Large (Hold the turkey, ham & onion; add pastrami & corned beef): 940 calories | 59g fat | 11g carbs | 3g fiber | 88g protein
  • Engineer, Large (Hold the turkey & onion; add corned beef): 750 calories | 54g fat | 14g carbs | 5g fiber | 16g protein
  • Hero, Large (Hold the turkey, ham, onion; add corned beef, pastrami ): 570 calories | 47g fat | 11g carbs | 2g fiber | 25g protein
  • Italian, Large (Hold the mayo & onion): 640 calories | 38g fat | 13g carbs | 3g fiber | 59g protein
  • New York Steamer, Large: 800 calories | 59g fat | 9g carbs | 0g fiber | 61g protein
  • Smokehouse Beef & Cheddar Brisket, Large (Hold the BBQ sauce): 1040 calories | 97g fat | 5g carbs | 42g protein
  • Corned Beef Sub, Large (Hold the onion & mayo): 430 calories | 20g fat | 8g carbs | 2g fiber | 55g protein
  • Pastrami Sub, Large (Hold the onion & mayo): 400 calories | 18g fat | 11g carbs | 2g fiber | 46g protein
  • Roast Beef Sub, Large (Hold the onion & mayo): 430 calories | 17g fat | 8g carbs | 2g fiber | 49g protein
  • Veggie Sub, Large (Hold the onion & mayo): 350 calories | 25g fat | 14g carbs | 4g fiber | 21g protein
  • Hook & Ladder Chopped Salad (Hold turkey, add corned beef): 390 calories | 20g fat | 13g carbs | 5g fiber | 40g protein
  • Firehouse Chopped Salad with Grilled Chicken: 380 calories | 10g fat | 14g carbs | 5g fiber | 57g protein
  • Italian Chopped Salad with Grilled Chicken: 410 calories | 22g fat | 13g carbs | 5g fiber | 13g protein

Toppings

“…And to that, can you add…”

What can you add to your meal? A lot. Be aware some toppings cost extra (varies by location).

Also, please note, I’m adding all of the current menu items alphabetically below – regardless of how high-carb they are – as I don’t want you to order those things by mistake! It’s the pits when you think you’re choosing the low-carb option, only to find out it was high-carb later.

Pick from the lower-carb items on these lists:

Meats (for a large sub)

  • Chicken Breast: 260 calories | 4g fat | 10g carbs | 46g protein
  • Meatballs: 720 calories | 61g fat | 13g carbs | 32g protein
  • Oven Roasted Chicken: 320 calories | 6g fat | 5g carbs | 59g protein
  • Pepper Bacon: 200 calories | 16g fat | 1g carbs | 14g protein
  • Pepperoni: 100 calories | 9g fat | 0g carbs | 5g protein
  • Salami: 130 calories | 10g fat | <1g carbs | 7g protein
  • Sauteed USDA Choice Steak: 530 calories | 32g fat | 8g carbs | 45g protein
  • Smoked Honey Ham: 180 calories | 4g fat | 16g carbs | 20g protein
  • Smoked Turkey Breast Roast: 100 calories | 1.5g fat | 4g carbs | 18g protein
  • Tuna Salad: 660 calories | 46g fat | 13g carbs | 45g protein
  • USDA Choice Beef Brisket: 430 calories | 37g fat | 0g carbs | 24g protein
  • USDA Choice Corned Beef Brisket: 240 calories | 8g fat | 0g carbs | 42g protein
  • USDA Choice Pastrami: 210 calories | 6g fat | 3g carbs | 33g protein
  • USDA Choice Roast Beef: 240 calories | 4.5g fat | 0g carbs | 36g protein

Cheese (for a large sub)

  • Provolone: (Regular/Tub/Wrap Added Cheese): 120 calories | 9g fat | 1g carbs | 0g fiber | 9g protein
  • Cheddar: 170 calories | 14g fat | 2g carbs | 11g protein
  • Monterey Jack: 150 calories | 12g fat | 0g carbs | 11g protein
  • Pepperjack: 150 calories | 12g fat | 0g carbs | 11g protein
  • Swiss Cheese: 150 calories | 12g fat | 2g carbs | 12g protein

Dressings & Condiments (for a large sub)

  • Balsamic Dressing: 50 calories | 4g fat | 3g carbs | 0g protein
  • Cajun Mayo: 290 calories | 32g fat | 5g carbs | 0g protein
  • Cajun Seasoning: 10 calories | 0g fat | 2g carbs | 0g protein
  • Captain Sorensen’s Datil Pepper Hot Sauce: 40 calories | 0g fat | 11g carbs | 0g protein
  • Honey Mustard: 110 calories | 10g fat | 6g carbs | <1g protein
  • Italian Salad Dressing: 45calories | 4g fat | 2g carbs | 0g protein
  • Italian Seasoning: 15 calories | 1g fat | <1g carbs | <1g fiber | <1g protein
  • Light Mayonnaise: 110 calories | 11g fat | 2g carbs | 0g protein
  • Marinara Sauce: 45 calories | 0g fat | 11g carbs | 3g fiber | 2g protein
  • Mayonnaise: 300 calories | 33g fat | 3g carbs | 0g protein
  • Oil and Vinegar Dressing: 60 calories | 7g fat | 0g carbs | 0g protein
  • Peppercorn Ranch Dressing: 140 calories | 13g fat | 3g carbs | 1g protein
  • Spicy Mustard: 0 calories | 0g fat | 0g carbs | 0g protein
  • Sriracha Sauce: 30 calories | 0g fat | 6g carbs | 0g protein
  • Sweet Baby Ray’s BBQ Sauce: 80 calories | 0g fat | 20g carbs | 0g protein
  • Sweet Mustard: 0 calories | 0g fat | 0g carbs | 0g protein

Vegetables & Add-Ons (for a large sub)

  • Au Jus Bell Peppers: 0 calories | 0g fat | 1g carbs | 0g protein
  • Au Jus Mushrooms: 10 calories | 0g fat | 2g carbs | 1g fiber | 1g protein
  • Au Jus Onions: 5 calories | 0g fat | 2g carbs | 0g fiber | 0g protein
  • Avocado: 160 calories | 15g fat | 9g carbs | 7g fiber | 2g protein
  • Banana Peppers: 0 calories | 0g fat | 0g carbs | 0g protein
  • Black Olives: 50 calories | 5g fat | 1g carbs | 1g fiber | 0g protein
  • Cherry Pepper Rings: 10 calories | 0g fat | 2g carbs | 0g protein
  • Chopped Green Peppers: 5 calories | 0g fat | 1g carbs | 0g protein
  • Chopped Pickle Spear: 15 calories | 0g fat | 3g carbs | 0g protein
  • Coleslaw: 190 calories | 16g fat | 12g carbs | 3g fiber | <1g protein
  • Iceberg Lettuce: 15 calories | 0g fat | 1g carbs | 1g fiber | 0g protein
  • Jalapeno Peppers: 0 calories | 0g fat | 0g carbs | 0g protein
  • Onion: 20 calories | 0g fat | 4g carbs | <1g fiber | <1g protein
  • Pickle Spear: 5 calories | 0g fat | 1g carbs | 0g protein
  • Tomato: 15 calories | 0g fat | 3g carbs | <1g fiber | <1g protein

Firehouse subs subs and salads in bowls without the bread

As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!


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