Understanding the Subway Protein Bowl for Keto
Subway's Protein Bowls, or 'No Bready Bowls,' are essentially the fillings of a Footlong sub served in a container, without the bread. While this immediately removes the highest source of carbohydrates, not all bowls are created equal when it comes to the strict carbohydrate limits of a ketogenic diet. Careful customization of toppings and sauces is essential to keep your meal in line with your macros. Many popular options, when ordered correctly, can fit perfectly into a keto lifestyle.
Which Subway Protein Bowls Are Keto?
Several of Subway's protein bowls are inherently low in carbs, making them a safe choice for keto followers. Here are some of the most popular and their approximate net carb counts based on standard customization (remember to double-check exact nutrition based on your specific additions):
- Oven Roasted Turkey Protein Bowl: One of the lowest-carb options, often around 5g net carbs.
- Tuna Protein Bowl: With its fatty tuna salad base, this is a great keto choice, typically around 5g net carbs.
- Rotisserie-Style Chicken Protein Bowl: A solid option with a low carb count, usually about 5g net carbs.
- Cold Cut Combo Protein Bowl: A classic with a manageable net carb count of around 6g.
- Steak & Cheese Protein Bowl: A heartier bowl that generally stays within keto limits, with around 8g net carbs.
How to Build a Custom Keto Protein Bowl at Subway
For ultimate control over your macros, building your own bowl from scratch is the best approach. Follow these steps to ensure your meal is keto-compliant:
- Start with a Base: Always choose a lettuce or spinach mix. This is your foundation and is very low in carbs.
- Select a Protein: Opt for a low-carb protein like oven-roasted turkey, rotisserie-style chicken, tuna, steak, or bacon. Avoid high-sugar, pre-sauced proteins like Sweet Onion Chicken Teriyaki or the Meatball Marinara.
- Load up on Veggies: Pile on keto-friendly vegetables like cucumbers, green peppers, onions, spinach, and olives. Limit tomatoes, which have more carbs, though a few slices are acceptable.
- Add Cheese: Most cheeses at Subway are keto-friendly, including Monterey Cheddar, Mozzarella, and Provolone.
- Choose a Keto-Friendly Dressing: Stick to low-carb or no-carb dressings. Great options include Ranch, Caesar, and oil-based vinaigrettes. Avoid all dressings with 'sweet' or 'honey' in the name.
- Avoid High-Carb Toppings: Stay away from croutons and any ingredients with added sugar. Be cautious with sauces and ask about their carb content.
Comparison of Keto vs. Non-Keto Subway Bowls
| Feature | Keto-Friendly Bowl | Non-Keto Bowl |
|---|---|---|
| Protein | Tuna, Rotisserie Chicken, Oven Roasted Turkey, Steak, Bacon | Sweet Onion Chicken Teriyaki, Meatball Marinara, Veggie Patty |
| Base | Chopped lettuce or spinach | Bread or wraps |
| Sauce | Ranch, Caesar, Chipotle Southwest, Oil & Vinegar | Sweet Onion, BBQ, Teriyaki |
| Veggies | Cucumbers, peppers, onions, olives, spinach | Avoid any vegetables with added sugars |
| Net Carbs | Typically 5-10g per bowl | Can be 20g+ depending on ingredients |
| Customization | High control, easy to modify to fit macros | Low control, difficult to modify for keto |
Frequently Asked Questions about Subway Keto
What are net carbs and why do they matter for keto?
Net carbs are the total carbohydrates in a food minus the fiber and sugar alcohols. On a keto diet, it's net carbs that count toward your daily limit because they are the carbohydrates that your body can digest and use for energy. Keeping net carbs low is essential for maintaining a state of ketosis, where your body burns fat for fuel.
Which Subway sauces and dressings are keto-friendly?
Several sauces are safe for a ketogenic diet, including Ranch, Caesar, and Chipotle Southwest. For a simple choice, Red Wine Vinegar and Oil is also a great option with no net carbs. Avoid all sauces that contain 'sweet' or 'honey' in the name, such as the Sweet Onion sauce.
Can I add extra cheese to my protein bowl on a keto diet?
Yes, extra cheese is perfectly acceptable on a keto diet as it is low in carbs and high in fat and protein. This can help increase your fat intake and make the bowl more satisfying.
Should I worry about the sodium in Subway's meats?
Many deli meats are high in sodium. While some salt intake is necessary for electrolyte balance on keto, if you are concerned about high blood pressure or are sensitive to sodium, it's wise to limit how many deli meats you consume. Opting for fresh protein sources like rotisserie-style chicken can be a good alternative.
Are the protein bowls truly 'no bready'?
Yes, the protein bowls are served with the ingredients of a sub but without the bread. The name 'No Bready Bowl' was even used to promote them initially.
Can I order any sandwich as a protein bowl?
Yes, any Subway sandwich can be converted into a protein bowl by requesting it be served 'in a bowl' or 'no bready'. This gives you a wide range of customization options beyond the pre-selected menu bowls.
What high-carb ingredients should I avoid in my bowl?
Besides the obvious bread and wraps, steer clear of croutons, the Sweet Onion Chicken Teriyaki and Meatball Marinara meats, and any sugary sauces. If a vegetable is sweet, such as some tomato variants, limit the amount you add to the bowl.
Conclusion
Subway's protein bowls offer a highly customizable and convenient fast-food option for those on a ketogenic diet. By choosing the right combination of low-carb meats, piling on keto-friendly vegetables, adding cheese, and selecting a compliant sauce, you can create a satisfying meal that keeps you on track. While not all menu bowls are keto-friendly by default, the flexibility to build your own means you can easily navigate the menu to meet your dietary needs. Always check the ingredients and nutritional information if you are unsure, and remember to avoid sugary sauces and bread-based items. For detailed nutrition facts, it's always best to consult the official Subway nutrition guide or use a reliable food tracking app.
