Best Subway Keto Menu Options – Easy Breakfast, Lunch, & Dinner Ideas (Even Keto Bread for Some!)

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Our Subway keto dining guide breaks down their menu to help you choose all the best keto meals when on the go!

Subway keto Hero Bread sandwich

Have you seen all the keto items on Subway’s new menu? 😍

Subway offers a helpful nutrition and dining guide, as well as customizable menu options, but it always helps to have a little keto help from someone who’s been where you are when you’re wondering what to order–especially since they released some all-new menu items. 🙌

The best thing about Subway? You can make any sandwich into a salad, which gives you easy options for ordering low-carb and keeping things very keto-friendly. And not only that, when you order online, you can also use Subway’s Nutrition Calculator to add and subtract menu items as you order & find which ones are the best for you!

And for very select Subway locations, bread is back on the menu!

holding Subway hero bread pamphlet

Subway recently started serving up keto bread with only 1g net carbs. 😱 It’s called Hero Bread, and according to Hip team member Emily, it doesn’t disappoint.

Subway sandwich with keto Hero bread

Here’s what she said about it:

“It was good, almost like regular bread, just a little chewier. But probably some of the best keto bread I’ve tried. Hopefully, they expand the Hero Bread to everywhere!” – Emily

While it doesn’t look like Hero Bread is available to order online yet, you can find out if there are participating locations near you by using their store locator. This bread only appears to be available in select locations in Savannah, GA; Des Moines, IA; Colorado Springs, CO; and Boise, ID.

  • Nutrition Info: 100 Calories | 1g Total Carbs | 26g Fiber | 0g Sugar | 12g Protein | 1g Net Carbs

Subway keto salad

Can’t find Hero Bread nearby? Subway keto salads are packed with protein!

Subway added Protein Bowls as a menu option, so now you can order any of the chain’s Footlong Subs in this new format. They come with the same portion of protein, vegetables, cheese, and sauce as the restaurant’s famous Footlong Subs, but without all of the carbs and sugar associated with Subway’s bread!

They also overhauled their menu to include new smashed avocado, fresh BelGioioso mozzarella cheese, and plenty of other keto-friendly menu items to give us even more options. 🙌

fork with veggies from Subway salad

The basics of successful Subway keto ordering:

  • Stick with the salads or protein bowls.
  • 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.
  • If the menu says “sugar-free”, check the nutrition guide anyway.
  • Download the free Subway app for keto deals.

Here’s how to order keto at Subway:

Subway Keto Breakfast:

subway keto dining guide – steak and eggs

“I’ll have the Steak, Egg & Cheese Flatbread, no flatbread.”

Ah, breakfast! Mornings are easy, thanks to these little cups (with lids to keep them warm on the go).

The nutrition and dining guide shows the flatbread at:

220 Calories | 4g Fat | 41g Carbs | 4g Fiber | 4g Sugar | 8g Protein | 47g Net Carbs

With that in mind, we’re subtracting the values (above) since we are ordering without Flatbread to get the correct nutritional info as listed below:

  • Steak, Egg, & Cheese: 220 Calories | 14g Fat | 5g Total Carbs | 0g Fiber | 0g Sugar | 19g Protein | 5g Net Carbs
  • Bacon, Egg, & Cheese: 230 Calories | 16g Fat | 4g Total Carbs | 0g Fiber | 0g Sugar | 16g Protein | 4g Net Carbs
  • Black Forest Ham, Egg, & Cheese: 190 Calories | 12g Fat | 4g Total Carbs | 0g Fiber | 0g Sugar | 16g Protein | 4g Net Carbs
  • Egg & Cheese: 160 Calories | 14g Fat | 3g Total Carbs | 0g Fiber | 0g Sugar | 11g Protein | 3g Net Carbs

Subway Keto Breakfast

Broken down individually, here are the breakfast proteins:

  • Bacon: 70 Calories | 6g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 5g Protein | 1 Net Carb
  • Egg Patty (regular): 120 Calories | 7g Fat | 3g Total Carbs | 0g Dietary Fiber | 0g Sugar | 9g Protein | 3 Net Carbs
  • Egg Patty (white): 70 Calories | 2g Fat | 3g Total Carbs | 0g Dietary Fiber | 0g Sugar | 9g Protein | 3 Net Carbs
  • Steak: 110 Calories | 4g Fat | 4g Total Carbs | 0g Dietary Fiber | 1g Sugar | 15g Protein | 4 Net Carbs
  • Cheddar Cheese: 60 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0 Net Carbs

Subway Keto Lunch & Dinner:

spicy Italian salad bowl

“I’ll have the Spicy Italian Salad.”

Isn’t that easy? 🙌 Since most of Subway’s toppings and sauces are keto-friendly, you won’t even need to ask for a swap unless you want one. Feel free to add or remove veggies and toppings to make a salad that fits your nutritional needs.

Spicy Italian: 270 Calories | 22.5g Fat | 5g Total Carbs | 2g Dietary Fiber | 2g Sugar | 11g Protein | 3 Net Carbs


man sitting in Subway with four different salad bowls

Not feeling the Spicy Italian?

You’ve got plenty of options since any sandwich can be made into a salad at Subway! You can choose one of the classic menu items or try one of the new sandwiches–Turkey or Steak Cali Fresh, Rotisserie-Style Chicken, All-American Club, or New Subway Club.

  • All-American Club: 230 Calories | 12g Fat | 12g Total Carbs | 4g Dietary Fiber | 6g Sugar | 20g Protein | 8g Net Carbs
  • Baja Chicken and Bacon: 460 Calories | 34g Fat | 14g Total Carbs | 5g Dietary Fiber | 7g Sugar | 28g Protein | 9g Net Carbs
  • Baja Steak & Jack: 350 Calories | 24g Fat | 14g Total Carbs | 5g Dietary Fiber | 7g Sugar | 22g Protein | 9g Net Carbs
  • Black Forest Ham:120 Calories | 3g Fat | 12g Total Carbs | 4g Dietary Fiber | 6g Sugar | 13g Protein | 8g Net Carbs
  • Buffalo Chicken: 300 Calories | 19g Fat | 13g Total Carbs | 4g Dietary Fiber | 7g Sugar | 20g Protein | 9g Net Carbs
  • Chicken & Bacon Ranch Melt: 460 Calories | 32g Fat | 13g Total Carbs | 4g Dietary Fiber | 6g Sugar | 32g Protein | 9 Net Carbs
  • Cold Cut Combo: 180 Calories | 11g Fat | 12g Total Carbs | 4g Dietary Fiber | 5g Sugar | 12g Protein | 8g Net Carbs
  • Italian B.M.T.: 240 Calories | 16g Fat | 12g Total Carbs | 4g Dietary Fiber | 5g Sugar | 14g Protein | 8 Net Carbs
  • Oven Roasted Turkey: 110 Calories | 2g Fat | 10g Total Carbs | 4g Dietary Fiber | 5g Sugar | 14g Protein | 6g Net Carbs
  • Roast Beef: 140 Calories | 3.5g Fat | 10g Total Carbs | 4g Dietary Fiber | 5g Sugar | 19g Protein | 6g Net Carbs
  • Rotisserie-Style Chicken:170 Calories | 5g Fat | 10g Total Carbs | 4g Dietary Fiber | 5g Sugar | 23g Protein | 6g Net Carbs
  • Steak & Cheese: 200 Calories | 9g Fat | 13g Total Carbs | 4g Dietary Fiber | 7g Sugar | 19g Protein | 9g Net Carbs
  • Steak “Cali Fresh:” 360 Calories | 22g Fat | 15g Total Carbs | 6g Dietary Fiber | 7g Sugar | 28g Protein | 9g Net Carbs
  • Subway Club:150 Calories | 3.5g Fat | 12g Total Carbs | 4g Dietary Fiber | 6g Sugar | 21g Protein | 8g Net Carb
  • Tuna: 310 Calories | 24g Fat | 10g Total Carbs | 4g Dietary Fiber | 6g Sugar | 15g Protein | 6g Net Carbs
  • Turkey “Cali Fresh:” 300 Calories | 18g Fat | 14g Total Carbs | 6g Dietary Fiber | 6g Sugar | 23g Protein | 8g Net Carbs
  • Veggie Delite: 50 Calories | 1g Fat | 9g Total Carbs | 4g Dietary Fiber | 5g Sugar | 3g Protein | 5g Net Carbs

Note: There are two salad bowls that you may want to avoid altogether due to the high carb count:


  • Sweet Onion Chicken Teriyaki: 210 Calories | 3g Fat | 30g Total Carbs | 4g Dietary Fiber | 20g Sugar | 19g Protein | 26g Net Carbs
  • Meatball Marinara: 290 Calories | 16g Fat | 22g Total Carbs | 7g Dietary Fiber | 9g Sugar | 15g Protein | 15g Net Carbs

Subway keto ham protein bowl

Give one of Subway’s delicious Protein Bowls a try–there are 25 to choose from!

We’re sharing their top 9 lowest-carb protein bowls found on Subway’s website. Just note that you’ll want to avoid the Meatball Marinara and the Sweet Onion Chicken Teriyaki here. Also, keep in mind that you can skip the tomatoes to save a couple of carbs, or add in the red onions if you have some carbs to spare!

  • Turkey “Cali Fresh” Protein Bowl: with black olives, cucumbers, green peppers, lettuce, spinach, tomatoes (ask for no red onions)
    Nutrition: 460 Calories | 29g Fat | 12g Total Carbs | 4g Fiber | 6g Sugar | 41g Protein | 8g Net Carbs
  • Chicken & Bacon Ranch Protein Bowl: with Monterey cheddar, black olives, cucumbers, green peppers, lettuce, spinach, tomatoes, and ranch (ask for no red onions)
    Nutrition: 750 Calories | 55g Fat | 11g Total Carbs | 3g Fiber | 6g Sugar | 55g Protein | 8g Net Carbs
  • Italian B.M.T.: with black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 410 Calories | 29g Fat | 11g Total Carbs | 3g Fiber | 4g Sugar | 25g Protein | 8g Net Carbs
  • Spicy Italian: with black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 550 Calories | 45g Fat | 11g Total Carbs | 3g Fiber | 3g Sugar | 24g Protein | 8g Net Carbs
  • Steak & Cheese: with Monterey cheddar, black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 370 Calories | 19g Fat | 1g Total Carbs | 3g Fiber | 7g Sugar | 36g Protein | 8g Net Carbs
  • Cold Cut Combo Protein Bowl: with black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 260 Calories | 16g Fat | 8g Total Carbs | 2g Fiber | 4g Sugar | 20g Protein | 6g Net Carbs
  • Oven Roasted Turkey Protein Bowl: with black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 150 Calories | 6g Fat | 8g Total Carbs | 3g Fiber | 5g Sugar | 27g Protein | 5g Net Carbs
  • Tuna: with black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 323 Calories | 47g Fat | 7g Total Carbs | 2g Fiber | 3g Sugar | 26g Protein | 5g Net Carbs
  • Rotisserie-Style Chicken: with black olives, cucumbers, green peppers, lettuce, spinach, and tomatoes (ask for no red onions)
    Nutrition: 220 Calories | 8g Fat | 7g Total Carbs | 3g Fiber | 3g Sugar | 25g Protein | 4g Net Carbs

man holding Subway fountain drink and fork full of cold cuts

Subway Keto Toppings

“…And, can you please add…”

What can you add to your salad or protein bowl? A lot. Almost all of Subway’s sauces are pretty keto-friendly, so you’ll have plenty to choose from without having to worry about exceeding your carb limit. 🙌

Note: Depending on your location, some toppings may cost extra.

Subway keto protein bowls

Choose from these dressings & sauces:

  • Chipotle Southwest Sauce: 60 Calories | 7g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
  • Guacamole: 60 Calories | 5g Fat | 4g Total Carbs | 2g Dietary Fiber | 0g Sugar | 1g Protein | 2g Net Carbs
  • Oil: 45 Calories | 5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Ranch Dressing: 70 Calories | 8g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
  • Savory Caesar: 80 Calories | 9g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Subway Vinaigrette: 35 Calories | 3.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
  • Red Wine Vinegar: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Honey Mustard: 20 Calories | 0g Fat | 4g Total Carbs | 0g Dietary Fiber | 4g Sugar | 0g Protein | 4g Net Carbs
  • Light Mayo: 50 Calories | 5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
  • Regular Mayo: 100 Calories | 11g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Spicy Brown Mustard: 15 Calories | 1g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
  • Sweet Onion Sauce: 30 Calories | 0g Fat | 8g Total Carbs | 0g Dietary Fiber | 7g Sugar | 0g Protein | 8g Net Carbs
  • Yellow Mustard: 10 Calories | .5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs

Califresh protein bowl

Add any of these veggies:

  • Banana Peppers: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Cucumbers: 0 Calories | 0g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
  • Green Peppers: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Jalapeno Peppers: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Lettuce: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Red Onions: 0 Calories | 0g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
  • Pickles: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Black Olives: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Spinach: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Tomatoes: 5 Calories | 0g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs

Subway protein bowl

Select from one of these cheeses:

  • American: 40 Calories | 3.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 2g Protein | 1g Net Carbs
  • BelGioiso Mozzarella Cheese: 40 Calories | 3g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 0g Net Carbs
  • Cheddar: 60 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0g Net Carbs
  • Monterey Cheddar, shredded: 50 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 0g Net Carbs
  • Mozzarella, shredded: 40 Calories | 3g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 0g Net Carbs
  • Pepperjack: 50 Calories | 4g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 2g Protein | 0g Net Carbs
  • Provolone: 50 Calories | 4g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0g Net Carbs
  • Swiss: 50 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0g Net Carbs

protein bowl with turkey

Curious about the carb count of Subway’s meats? We’ve got you covered with all the classic sandwich meats as well as the new Hickory Smoked Bacon, Oven-Roasted Turkey, Steak, Black Forest Ham, Rotisserie-Style Chicken & Roast Beef.

Here’s the breakdown for each meat:

  • Bacon Hickory Smoked: 80 Calories | 6g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 5g Protein | 1g Net Carbs
  • Black Forest Ham: 70 Calories | 2g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 10g Protein | 2g Net Carbs
  • Chicken Patty, roasted: 90 Calories | 2.5g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 15g Protein | 2g Net Carbs
  • Chicken, Rotisserie-Style: 90 Calories | 4g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 15g Protein | 0g Net Carbs
  • Chicken Strips: 80 Calories | 1.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 16g Protein | 0g Net Carbs
  • Chicken Strips, Buffalo Chicken: 90 Calories | 2g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 16g Protein | 1g Net Carbs
  • Cold Cut Combo Meats: 130 Calories | 9.5g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 9g Protein | 2g Net Carbs
  • Ham: 60 Calories | 2g Fat | 2g Total Carbs | 0g Dietary Fiber | 2g Sugar | 9g Protein | 2g Net Carbs
  • Italian B.M.T. Meats: 180 Calories | 14g Fat | 2g Total Carbs | 0g Dietary Fiber | 2g Sugar | 11g Protein | 2g Net Carbs
  • Roast Beef: 90 Calories | 2.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 16g Protein | 1g Net Carbs
  • Rotisserie-Style Chicken: Steak: 120 Calories | 3.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 21g Protein | 0g Net Carbs
  • Steak: 110 Calories | 4g Fat | 4g Total Carbs | 0g Dietary Fiber | 2g Sugar | 15g Protein | 4g Net Carbs
  • Subway Club Meats: 90 Calories | 2.5g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 15g Protein | 2g Net Carbs
  • Tuna: 250 Calories | 23g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 12g Protein | 0g Net Carbs
  • Turkey Breast: 50 Calories | 1g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 9g Protein | 2g Net Carbs
  • Pepperoni: 80 Calories | 7g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 1g Net Carbs

man holding two bowls of Subway salads

With these yummy options at Subway, keto ordering is easier than you may think.

Be sure to bookmark our keto fast food tips so you can enjoy lunch or dinner wherever your adventures take you! Enjoy!


Check out these other restaurant tips!


Angela graduated with a Bachelor's Degree and has 20+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.


Join The Discussion

Comments 11

  1. Joanne

    They have a new protein bowl!! Double meat 🙂

    • Amber (Hip Sidekick)

      Thanks, Joanne!

  2. Keto gods

    Great post I was hoping the red wine vinegar didn’t have sugar. I always get red wine vinegar and oil.

  3. Andrea

    Why does the vegetable nutrition value break doen say 0 calories and carbs..? Vegetables definitely have crabs and calories! I. Confused

    • Amber (Hip Sidekick)

      Thanks for asking, Andrea! We’ll check on this!

  4. Ashley

    wow, this is SUPER helpful. thanks so much!

    • Collin (Mrs. Hip)

      You’re so welcome, Ashley!

  5. Karen

    Why do you always say no red onions..only 1g carb & several others are the same

    • Amber (Hip Sidekick)

      Hi Karen! It appears that the red onions contain a bit more sugar.

  6. annaespi

    This was a super helpful article! Thank you!

    • Jennifer (Hip Sidekick)

      You are welcome!

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