It can be difficult to find gluten-free food on the go. Here we are exploring the Gluten free Subway menu. So does Subway have gluten free bread, and what are the Gluten free options at Subway?
So let's explore what is available on the main Subway menu. What gluten-free options can be found such as bread and sandwich fillings?
Subway is a well known sandwich chain started in 1965 by Dr. Peter Buck and Fred DeLuca. It has grown into a popular franchise that now boasts over 40,000 stores all over the world.
Disclaimer: This post is for informational purposes and the information provided was correct at the time of publishing for gluten-free Subway in the UK. It is important to contact your local Subway to discuss any concerns before consuming any food or check out their allergen information. If you are in the US you can check out the allergen information here.
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Does subway have gluten free bread
Subway has introduced a gluten free bread option to the choice of bread available. Subway gluten free bread is only available in the 6-inch only, so no footlong options if you are gluten free.
Subway's website state "Our Gluten Free Bread is manufactured in a gluten free facility, however, as other ingredients in our stores contain gluten and products are prepared on shared equipment, our Gluten Free Breads may come in contact with gluten as we prepare your meal."
Subway gluten free menu
Grabbing a gluten free sandwich on the go is always a challenge and now that there are gluten free options at subway this makes it a little easier when out and about. I have looked into subway allergen menu to put together an easy to read list of what is gluten free at subway.
Gluten free Meat, Poultry egg, and fish
- Roast Chicken Breast Strips
- Ham
- Turkey Breast
- Maple Cured Steaky Bacon
- Breakfast Back Bacon
- Pepperoni
- Salami
- Buffalo Chicken
- Beef Brisket smoked flavor
- Big Beef
- Tuna with light mayo
- Egg Omelet
- Poached Eggs
- T.L.C -Tastes like chicken ( not the chicken tikka option)
All Cheese and Vegetables available do not contain gluten
Gluten free sauces and Condiments
There are many sauces to choose from when building your sub sandwich but if you are wondering what subway sauces are gluten free then I have put together a list of the sauces that don't contain gluten.
Gluten free list
- Chipotle Southwest Sauce
- Caesar Sauce
- Honey and Wholegrain Mustard Sauce
- Lite Mayonnaise
- Sticky Sweet Chilli Sauce
- Salsa
- Sweet Onion Sauce
- Tomato Ketchup
- Sriracha Sauce
- Plant-Based Garlic Aioli
- Marinara Sauce
- Blue Cheese Sauce
- Garlic Infused Oil
- Southwest Seasoning
- Sea Salt / Mixed Peppercorns / Chilli Flakes
- Multi-Seed Mix
More Eating out Gluten free Guides
Gluten free Soups and extras
- Carrot and Coriander
- Leek and Potato
- Cream of Mushroom
- Hash Browns
- Crinkle Wedges
Food to Avoid
As with anywhere that prepares and serves food with gluten there is always a risk of cross-contamination and is a personal choice if you wish to eat at subway. I have put together a list of food and sauces that contain gluten in the ingredients.
Not gluten free at Subway
- All breads except the gluten free bread option
- All Cookie, Donuts, and Muffins - All contain wheat
- Teriyaki Glazed Chicken Breast - Contains wheat
- Chicken Tikka - Contains wheat
- Nacho Chicken Bites - Contains wheat
- Meatballs - Contains wheat
- Breakfast Sausage - Contains wheat
- Steak - Contains barley
- Coronation Chicken Tikka - Contains wheat
- Barbacoa Beef - Contains Barley
- Pig in Blankets - Contains wheat
- Meatless Meatballs - Contains wheat & barley
- Plant Patty - Contains wheat
- P.I.B Plants in blanket - Contains wheat
- T.L.S Tastes like steak - Contains wheat
- T.L.C tikka Tastes like chicken tikka - Contains wheat
- Hickory Smoked BBQ Sauce - Contains barley
- HP Brown Sauce - Contains barley & rye
- Crispy Onions - Contains wheat
- Cream of Chicken soup - Contains wheat & barley
- Minestrone soup - Contains wheat
- Red Pepper and Tomato soup - Contains barley
- Tomato soup - Contains wheat
- Wild Mushroom soup - Contains wheat & barley
- Beef Goulash soup - Contains wheat & barley
Gluten free Subway Review
Subway is making an effort to try and accommodate the gluten-free community and offer gluten free options. Although there is always a risk of cross-contamination. Always make your server aware of your needs and request that they change gloves and use seperate utensils when preparing your sandwich to reduce the risk of cross contamination.
I would love to know your experience and review when ordering from Subway good or bad. Please share your review in the comments below.
Karen Bertodatto says
I was at a subway yesterday, while traveling. I ordered the veggie salad and decided to try the Parmesan vinaigrette dressing, which is listed as gluten free on their allergen worksheet. I told the woman making it I was gluten intolerant. It was the only thing I ate. It is not Gluten Free!!! I’ve been sick for over 24 hours and had to stop at least 3 extra times in 3 hours to use the bathroom. Even after sleeping 8 hours, I still feel miserable! Probably will not trust Subway again!
Amanda says
I am sorry to hear that you had a bad experience at Subway, and I know this must have been awful while traveling. Thank you for sharing your experience and I hope you feel better.
Sue says
I tried a Subway in Pride Park Derby. The young change her gloves got the bread out and placed the gf bread on a new out of the packet sheet of paper to place it the grill for toasting ( this she told me was to avoid cross contamination). She then changed her gloves again and put new one’s on to place the food on the roll to avoid using utensils. The roll was heated again on its paper then salad was added and then the roll sealed to be taken away. All in a brilliant experience in which every effort was made to avoid cross contamination.
Now I know what I get at Subway I will go more often
Amanda says
Great to hear that they followed precautions to reduce cross-contamination.
Christina says
I just recently found out I have celiac disease I am 35 years old and I love all types of bread and ranch and everything else that isn't gluten free. I knew I always felt bad since I can remember after I ate (bread for sure) certain meals. Now that I have finally found out why I also find out I can't hardly eat anything. This was helpful to me I am learning a lot. Thank you for sharing it's yard enough having to deny the food you love it's shouldn't be hard to find out what u can eat.
Thank you for your time and effort to write this.
Amanda says
Thank you Christina for your lovely feedback and I am so glad you found it helpful. It is difficult at first when starting a gluten free diet but does get easier as time goes on and you learn what is gluten free but it is so worth it when you feel well again.
Lindsey Mohler says
I couldn't be more pleased with this artical! It was straight to the point with exactly the info I was looking for. No scrolling to find the answer that the title claimed to address but didnt. Nope. You did exactly as you said! Bravo! Thank you for that! As a parent of a child whom I believe may be gulten intolerant and suching for experienced, educated knowledge on the matter before I drag him for all sorts of testing, i wanted some answers first. Although he may still need to get tested and probably will, I just needed to hear answers to my questions real quick. You provided that and that seems to become a rare thing these days! Its much appreciated not to mention, no matter the outcome of my sons situation, I now have a bit of knowledge on the matter myself and that never hurt anyone! (Seeing less of that is becoming much more often it seems these days) lol. Anyways, Im so pleased! I normally dont write anything like this but when credits due, credits due! So credit to you! Thanks again!
-Lindsey
Amanda says
Thank you Lindsey for feedback on the article. I remember only to well how confusing and frustrating it was to find out simple answers to what gluten free options are available and tried to keep the article simple. As always I recommend making the server aware of any dietary needs when ordering food. Well done for seeking out information to gain knowledge into your sons health and I hope that he receives the testing required if you suspect that he may have coeliac disease.