If you’re gluten-free, eating at Subway can be a bit of a challenge. Most of the sandwiches are off-limits, and the few that are gluten-free often have questionable ingredients. But don’t worry – we’ve got you covered! In this article, we’ll show you how to order gluten-free at Subway, as well as what’s available on the menu. So whether you’re looking for a quick meal or want to bring your own sandwich with you, Subway is still an option!
Does Subway Have Gluten-Free Bread?
The short answer is yes – Subway does offer gluten-free bread, but it isn’t available at all locations. The bread itself is made with a blend of gluten-free grains, including rice flour, sorghum, millet, and quinoa. However, Subway can’t promise that its gluten-free products will stay 100% gluten-free after getting to the restaurant. If you’re extremely sensitive to gluten, it is better to call ahead and ask if your local Subway restaurant has any dedicated gluten-free areas or practices in place to prevent cross-contamination.
What Is Inside Subway’s Gluten-Free Bread?
Subway’s gluten-free bread has the following ingredients:
- Sorghum flour
- Corn starch
- Modified corn starch
- Tapioca flour
- Palm oil
- Natural flavor
- Egg whites
- Xanthan gum
- Distilled monoglycerides
- Guar gum and enzyme
These ingredients are all gluten-free and have been approved by the Celiac Disease Foundation, so you can rest assured that they won’t cause an allergic reaction.
What Does the Gluten-Free Menu at Subway Include?
Unfortunately, Subway doesn’t have a dedicated gluten-free menu. However, there are some items that you can order if you’re looking for a quick meal. These include:
- Grilled chicken
- Tuna salad
- Egg omlet patty
- Bacon strips
- Italian BMT Meats (salami, pepperoni, ham)
- Spicy Italian meats
- Genoa salami
- Oven-roasted chicken patty
- Veggie Patty
- Turkey breast
- Ham (Black Forest)
- Cold-cut combo meats
Does Subway Have Gluten-Free Sauces?
Yes! Subway does offer several gluten-free sauces that you can use to add flavor to your sandwiches, such as mayonnaise, buffalo sauce, brown and yellow mustards, honey mustard sauce, caesar dressing, vinaigrette, and various oils.
Tips for Eating Gluten-Free at Subway
Even if you’re careful about what you order, there are still some things to remember when eating at Subway. Here are some tips to help you stay safe:
- Always make sure that your order is made in a dedicated gluten-free area. This will help to reduce the risk of cross-contamination and ensure that your food is 100% gluten-free.
- Call ahead and ask about the procedures to ensure your food is gluten-free. Bring your own gluten-free bread or sandwich with you
- Forget about delivery and pick-up. These options can increase the risk of cross-contamination, so it’s best to stick with dining in.
- Visit the restaurant on off-hours if possible. This will reduce the risk of cross-contamination from other customers’ orders and allow you to have your food made in a dedicated area
- If possible, bring your own gluten-free bread with you. This will give you the assurance that you need and make it easier to know exactly what ingredients are in your sandwich. However, it’s best not to risk potential cross-contamination by using their bread slicer. Instead, bring your own pre-sliced gluten-free bread and ask them to toast it in a clean toaster.
- Inspect the labels of any condiments or sauces before adding them to your sandwich. Some of the pre-packaged sauces may contain gluten, so it’s best to double-check.
- Be aware that some of the meats may not be gluten-free. For instance, the bacon strips contain wheat and soy flour, so it’s best to avoid these if you’re sensitive to gluten.
By following these steps, you can enjoy a delicious and safe meal at Subway without worrying about gluten sensitivities! With some preparation and knowledge of what’s available, anyone can enjoy a delicious gluten-free meal. So go ahead and give Subway a try on your next gluten-free journey.
The Bottom Line
Subway’s mission statement is “to be the world’s favorite destination for discovering great value and unique selection.” So they offer gluten-free bread and safe sauces for those following a gluten-free diet. While there is no dedicated gluten-free menu, there are still plenty of options that you can choose from. It’s best to call ahead and ask about your local Subway’s practices to make sure you don’t get sick. With the right precautions, Subway can be a great option for quick and delicious gluten-free meals!
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