Avoiding gluten at a sandwich shop may sound like a bit of an oxymoron, but these days anything is possible. With more food allergies and diet variations among us than ever before, the fast food and quick-service franchises of the world have had no choice but to accommodate and keep up with our continually-arising needs.
Subway is one of those companies that has tried to cater to various dietary needs, as seen by the testing of its bread alternatives like the keto-friendly Hero Bread and a gluten-free recipe, as well as its addition of entire menu sections such as the signature “No Bready Bowls”. The chain may primarily sell subs and sandwiches, but it’s not impossible to stroll into Subway and make yourself a gluten-free meal.
So what exactly can you order at one of America’s most popular sub shops if you follow a gluten-free diet? We’ve gathered every gluten-free item and ingredient on the current menu so you know what your next move is at Subway.
Gluten-free items available on the Subway menu
The most important thing to keep in mind when ordering gluten-free at any restaurant is the risk of cross-contamination. Because of the nature of fast food and quick-service chains, where there are many shared prep spaces and where ingredients can easily overlap, it’s never guaranteed that your meal is completely free from contact with any other gluten-containing foods – especially at a place like Subway, where wheat-based breads abound.
That said, Subway isn’t somewhere we’d recommend if you have celiac disease or are more sensitive to possible cross-contamination. But if you simply wish to avoid or cut back on gluten or wheat and cross-contamination isn’t a big concern, there’s plenty to work with on the menu that can be ordered (or easily modified) for a gluten-free meal on the go.
The big question is: does Subway have gluten-free bread? The answer is yes – but it may depend on where you’re located. The chain introduced a 6-inch gluten-free bread back in 2011, which is made in a gluten-free facility and comes pre-packaged. The item has expanded to more locations since, but is still only available in select restaurants and unfortunately it’s not easy to determine which ones carry it – so you’d have to check with your local Subway to see if the gluten-free bread is a menu option for you. Along with the gluten-free bread, Subway also offers a gluten-free brownie in certain locations, so be sure to check with your store to see if you’re one of the lucky ones!
If not, don’t worry – there’s still plenty you can order on a gluten-free diet. Between Subway Salads and No Bready Bowls, as well as a long list of proteins, cheeses, vegetables, and condiments, Subway definitely offers its fair share of gluten-free-friendly menu options. Here’s everything you can order, or build from scratch, at Subway that will fit into a gluten-free lifestyle.
Gluten-Free Breakfast Items |
Egg and Cheese (No Flatbread) Bacon, Egg and Cheese (No Flatbread) Black Forest Ham, Egg and Cheese (No Flatbread) Steak, Egg and Cheese (No Flatbread) |
Gluten-Free Subs *If Gluten-Free Bread is Available |
Black Forest Ham Buffalo Chicken Chicken and Bacon Ranch Cold Cut Combo Italian BMT Oven Roasted Chicken Roast Beef Tuna Turkey Breast Turkey Breast and Ham Spicy Italian Subway Club Veggie Delight |
Gluten-Free Salads |
Big Hot Pastrami Salad* Black Forest Ham Salad B.L.T. Salad* Buffalo Chicken Salad Chicken and Bacon Ranch Salad Cold Cut Combo Salad Grilled Chicken Salad Italian B.M.T. Salad Oven Roasted Chicken Salad Oven Roasted Turkey Salad Roast Beef Salad Rotisserie-Style Chicken Salad Spicy Italian Salad Steak and Cheese Salad Tuna Salad Veggie Delight Salad Veggie Patty Salad* |
Gluten-Free No Bready Bowls |
Big Hot Pastrami Bowl* Black Forest Ham Bowl B.L.T. Bowl* Buffalo Chicken Bowl Cold Cut Combo Bowl Grilled Chicken Bowl Italian B.M.T. Bowl Oven Roasted Turkey Bowl Oven Roasted Turkey & Ham Bowl Roast Beef Bowl Rotisserie-Style Chicken Bowl Spicy Italian Bowl Steak and Cheese Bowl Tuna Bowl Veggie Patty Bowl* |
Gluten-Free Meats + Proteins |
Bacon Black Forest Ham Buffalo Chicken Capicola Genoa Salami Grilled Chicken Oven Roasted Chicken Oven Roasted Turkey Pastrami* Pepperoni Roast Beef Rotisserie-Style Chicken Steak Tuna Veggie Patty* |
Gluten-Free Veggies + Cheeses |
Avocado Banana Peppers Black Olives Cucumbers Green Peppers Jalapeños Lettuce Pickles Red Onion Spinach Tomato American Cheese Monterey Blend Mozzarella (Fresh) Mozzarella (Shredded)* Pepper Jack Provolone Swiss* Parmesan |
Gluten-Free Sides + Extras |
Guacamole GoGo SqueeZ Applesauce Chips |
Gluten-Free Condiments, Sauces + Dressings |
Baja Chipotle Barbecue Sauce* Buffalo Sauce Creamy Sriracha* Giardiniera* Honey Mustard Mayonnaise Mustard MVP Parmesan Vinaigrette Oil and Vinegar Peppercorn Ranch Red Wine Vinegar |
Gluten-Free Beverages |
Fountain Sodas Hot Coffee Freshly Brewed Iced Tea Honest Kids Juice Drinks Simply Drinks (Apple, Orange, and Lemonade) Gatorade Bottled Water Vitamin Water Hubert’s Lemonade |
Yes, Subway does offer a 6-inch gluten-free bread option that comes pre-packaged; however the item is only available in certain store locations across the US, so it’s recommended to check with your local Subway restaurant to determine availability.
All but two of Subway’s meat and protein options are gluten-free. Those that contain wheat or gluten are the meatball marinara and sweet onion chicken teriyaki.
No, Subway does not currently offer any gluten-free breakfast options. However, their breakfast sandwiches, which are typically served on flatbread or Italian bread, can be ordered without the bread to be made gluten-free.
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