Your Gluten Free Guide to Subway 2023
In this menu guide, I’ll highlight all the gluten-free options at Subway. I will also address any common questions asked when ordering gluten free off Subway’s menu. In addition I’ll include copycat gluten free subway recipes you can make at home.
Subway is a popular fast food sub chain that started in America in 1965.
Now, Subway restaurants span across over 40,000 locations worldwide in over 100 countries. The company is known for $5 footlong subs and other made-to-order sandwiches.
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Table of Contents
- Subway Gluten Free Menu
- Common questions asked when ordering gluten-free at Subway!
- Subway gluten free copycat recipes!
- What’s Keto At Subway?
Subway Gluten Free Menu
These are all gluten free options I could find at Subway.
Meats, Poultry, Seafood
Subway has a lot of different meats, poultry, and seafood that you can put on your own sandwich.
Gluten free:
Bacon Strips, Chicken Patty (Roasted), Chicken Strips (Plain), Cold Cut Combo Meats, Ham (Black Forest), Italian BMT (Ham, Pepperoni, Salami), Pepperoni, Roast Beef, Rotisserie Style Chicken, Spicy Italian (Pepperoni, Salami), Steak, Tuna, Turkey Breast. BBQ Pulled Pork*, BBQ Rib Patty*, Chicken Salad*, Chicken Strips (Buffalo Chicken)*, Corned Beef*, Orchard* Chicken Salad*, Pastrami*, Sausage (Breakfast)*.
Not gluten free:
Chicken Strips (Teriyaki Glazed), Meatball Marinara, Chicken Enchilada*, Falafel*, Seafood Sensation*, Veggie Patty (Vegetarian)*, Vegan Patty (Malibu)*.
Cheese
Subway has a variety of cheeses, These cheeses include including: American Cheese and Monterey Cheddar, Feta*, Mozzarella*, Cheddar*, Pepperjack*, Provolone Cheese*, Swiss*.
All Subway cheeses are gluten free, but it is worth mentioning, they may come into contact with gluten-containing ingredients from the sandwich making process or where the bread is sliced.
If you have strong gluten sensitivities or celiac disease, please keep this risk of cross-contamination in mind!
Vegetables
Subway has a wide range of fresh vegetables. These vegetables include: Cucumbers, Green Peppers, Lettuce, Red Onions, Spinach, Tomatoes, Banana Peppers, Collard Greens Jalapeños, Black Olives, Pickles, Avocado*, Carrots*, Guacamole*, Sweet Peppers*
All of these vegetables are naturally gluten free, but they may come into contact with gluten from the sandwich making process or where the bread is sliced.
If you have strong gluten sensitivities or celiac disease, please keep this risk of cross-contamination in mind!
Sauces
Most of the Subway sauces and condiments are gluten free. These sauces and condiments include: Chipotle Southwest, Light or Regular Mayonnaise, Ranch, Oil, Subway Vinaigrette, Mustard, Vinegar, Sweet Onion Teriyaki Sauce, Barbecue*, Buffalo*, Creamy Italian*, Gorgonzola*, Golden Italian*, Fire Roasted* Tomato Sauce*, Hot Pepper Relish*, Horseradish*, Honey Mustard*, Savory Caesar*, Smoky Hickory*, Sweet Chili*, Sriracha*, Tzatziki Cucumber*
Want to make your own gluten free sauces and gluten free salad dressings at home? Click here!
Extras and Other Condiments
Extras and other condiments at Subway that are gluten free include Egg and Egg Whites Omelets, Egg Salad, and Egg Patties.
Gluten Free Bread Option
Some Subway locations are offering gluten free bread. It is not that common, yet, but it may be available in your subway local restaurant.
No other bread, wraps, or rolls are gluten free at Subway. Only the pre-packaged gluten free bread.
Soups
Subway offers a wide variety of soups.
Gluten free:
Black Bean Soup, Broccoli and Cheddar Soup, Mediterranean Vegetable Soup, Spicy Chicken Tortilla Soup, and Tomato Basil Soup.
Not gluten free:
Beef Chili, Creamy Chicken and Dumpling Soup, Creamy Chicken and Wild Rice Soup, French Onion Soup, Homestyle Chicken Noodle Soup, Loaded Baked Potato Soup.
Salads
If you’re on a gluten-free diet one of the best menu items to order would have to be one of their salads! All of these salad food items below are 100 percent gluten free!
- Buffalo Chicken Salad
- Chicken and Bacon Ranch Melt Salad
- Cold Cut Combo Salad
- Black Forest Ham Salad
- Italian BMT Salad
- Oven Roasted Chicken Salad
- Roast Beef Salad
- Rotisserie-style Chicken Salad
- Tuna Salad
- Turkey Breast Salad
- Turkey Breast and Ham Salad
- Spicy Italian Salad
- Subway Club Salad
- Steak and Cheese Salad
- Veggie Delight Salad
Cookies and Desserts
Unfortunately, Subway does not have many gluten free cookies or desserts.
They offer two gluten-free food options for people with Celiac Disease or a gluten allergy.
They are: Apple Slices, Gluten Free Brownie*
*Items are offered at select locations. Ask your local subway if available.
Common questions asked when ordering gluten-free at Subway!
Yes. Select Subway stores have chosen to carry a six-inch gluten-free bread option.
This prepackaged bread is baked off-site to avoid cross contamination.
The meatballs in marinara are known to contain gluten.
The rotisserie chicken at Subway is completely gluten free.
The sole difference between a subway protein bowl and a subway salad is a protein bowl contains about twice the amount of meat as Subway salads.
The sweet onion sauce is 100 percent gluten free.
No, the cookies at Subway are not gluten free.
No, the veggie patty at Subway is not gluten free.
No, the hash browns at Subway are not gluten free.
No, the rice bowls at Subway are not gluten free.
Yes, the steak at Subway is gluten free.
Yes, most Subway locations will be open on Thanksgiving Day, but be sure to check your local store for its specific hours.
Yes, most Subway locations will be open on Christmas Day, but be sure to check your local store for its specific hours.
Subway gluten free copycat recipes!
What’s Keto At Subway?
In this menu guide, I’ll be highlighting the best keto options at Subway.
I will also address any common questions asked when ordering low carb at Subway if you are on a ketogenic diet.
From sides to the main courses, there are plenty of options for a quality low carb meal at one of America’s well known healthy fast food chains.
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