Does Subway Have Gluten-Free Bread?

BySam Eames, Certified Nutritionist

This article is for informational purposes only and readers should do their own due diligence to determine if Subway restaurants are safe for their dietary needs.

Finding safe places to eat with Celiac disease can be difficult. When it comes to sandwiches, bread is always an issue. This brings us to the following question: does Subway have gluten-free bread?

Yes, Subway does offer gluten-free bread in some locations. Each franchise is different and some areas might sell more gluten-free bread than others.

In other words, even if a specific restaurant has gluten-free bread, there’s a chance it could be discontinued based on popularity. You could always try calling Subway before you go to see if they offer this variety.

What Gluten-Free Bread Does Subway Use?

Subway uses a generic brand of gluten-free bread that varies depending on your regional location. Not all Subway restaurants will offer this product and it comes down to each individual franchise.

Other breads at Subway are baked in house, but this isn’t the case with the gluten-free bread. It’s manufactured and packaged in a gluten-free faculty and is then shipped to the restaurant.

Source

The pre-sliced sub bread will cost you extra money and it only comes in one size (around 6 inches). If you’re eating a gluten-free sub with a clear package, it will contain the ingredients found below.

Subway Guten-Free Bread Ingredients

  • Egg whites, cornstarch, modified cornstarch, tapioca starch, palm oil, sugar, distilled monoglycerides, contains less than 2% of the following: yeast, rice bran and germ, salt, natural flavor, leavening (sodium acid pyrophosphate, baking soda, monocalcium phosphate), pectin, xanthan gum, carbohydrate gum, guar gum, enzyme. Contains: Eggs.

Gluten-Free Options at Subway

In addition to offering gluten-free bread at select locations, Subway also has a list of gluten-free sandwich meats and toppings.

Keep in mind, Subways does not have a dedicated gluten-free menu and all of this information can be found on their website.

Meat

  • Bacon
  • Capicola
  • Chicken Patty, Oven Roasted
  • Chicken, Grilled
  • Cold Cut Combo Meats
  • Egg Omelet Patty (Regular)
  • Egg White Omelet Patty
  • Genoa Salami
  • Ham (Black Forest)
  • Italian BMT® Meats (ham, pepperoni, salami)
  • Pepperoni
  • Roast Beef
  • Rotisserie-Style Chicken
  • Spicy Italian Meats (pepperoni, salami)
  • Steak
  • Tuna Salad
  • Turkey Breast, Oven Roasted

You might have noticed the majority of Subway meats are gluten-free. As of this writing, the Grilled Chicken with Teriyaki Sauce and the Meatballs and Marinara are the only two options that contain gluten.

In other words, most of the meats and cheeses from Subway are safe to eat. However, there’s still a chance for cross-contamination (more on that below) when dining at this restaurant.

Cheese

  • American, Processed
  • BelGioioso® Fresh Mozzarella
  • Monterey & Cheddar Cheese Blend, Shredded
  • Parmesan
  • Pepperjack
  • Provolone

Condiments & Dressings

  • Baja Chipotle Southwest Sauce
  • Buffalo Sauce
  • Honey Mustard Sauce
  • Mayonnaise, Light
  • Mayonnaise, Regular
  • Mustard (Yellow)
  • MVP Parmesan Vinaigrette™
  • Oil Blend
  • Peppercorn Ranch Sauce
  • Red Wine Vinegar
  • Roasted Garlic Aioli

Vegetables

  • Banana Peppers
  • Black Olives
  • Cucumbers
  • Green Peppers
  • Jalapeno Pepper Slices
  • Lettuce
  • Onions
  • Pickles
  • Pickles, Crinkle
  • Sliced Avocado
  • Smashed Avocado
  • Spinach
  • Tomatoes

Ordering Gluten-Free at Subway

If you’re following a gluten-free diet, but don’t have celiac disease, there’s nothing wrong with eating at Subway. But if you have a severe gluten intolerance, it might be best to avoid this restaurant for good.

With that being said, there are some steps you can take before eating at Subway. Just remember that this restaurant is not a dedicated gluten-free facility.

If you’re eating at Subway on a gluten-free diet, keep these things in mind:

  • Ask the employee helping you to change their gloves. This is common practice in most restaurants, as long as you tell to them about your allergy.
  • Go to the restaurant when it’s not busy. This is easier said than done, but avoiding a lunch crowd helps the employees out so they can take more time handling your food safely.
  • Kindly ask the employees to wipe down all countertops (this is where crumbs can really start to build up and you want them off your sandwich).
  • Avoid getting a sandwich toasted. This can turn into a very long process – because the machine needs to cool off before being wiped down. There’s also no guarantee that all crumbs will be cleaned from the toaster.
  • Find out if they can use fresh ingredients. Some condiments for example will be contaminated with gluten, because the knife that touches the bread is placed back into the jar.
  • Avoid having your sandwich cut at the end, or ask the employee to use a clean knife. This will prevent crumbs from other bread making their way onto your sandwich.

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