Your Guide to Ordering Subway Without Bread
For years, those seeking a low-carb alternative at Subway had to get creative with their orders, essentially asking for their sub ingredients in a salad bowl. However, the process became significantly simpler when Subway officially added Protein Bowls, also known as "No Bready Bowls," to its permanent menu. These options allow you to enjoy the same flavors of a Footlong sub but served over a bed of crisp lettuce and fresh vegetables, eliminating the bread entirely.
How to Order a Subway Protein Bowl
Ordering a Protein Bowl is straightforward. Simply select any of Subway's classic or signature subs and request it as a Protein Bowl. The bowl will come with the equivalent of a Footlong's worth of protein, along with your choice of cheeses and an array of fresh veggies.
- Choose Your Protein: Any sub can be made into a bowl. Popular protein choices include Grilled Chicken, Steak & Cheese, Tuna, and Turkey Breast.
- Load Up on Veggies: This is where you can customize your meal to your liking. Pile on your favorite toppings such as lettuce, spinach, tomatoes, cucumbers, onions, and green peppers.
- Add Cheese: Standard cheeses like American, Provolone, and shredded Monterey Cheddar are available.
- Pick Your Sauces and Toppings: Many sauces are low in carbs, but some, like Sweet Onion and Teriyaki, are high in sugar and should be avoided for keto diets. Stick to options like Chipotle Southwest, Ranch, or oil and vinegar. You can also add avocado, bacon, or other seasonings.
Salad vs. Protein Bowl: What’s the Difference?
While the names are sometimes used interchangeably, there is a key distinction. The Protein Bowl is designed to be a heartier meal, containing a Footlong's worth of meat. A standard salad, on the other hand, typically comes with a smaller, 6-inch portion of protein. If you are looking for a more filling, high-protein meal, the Protein Bowl is the better choice.
Navigating Low-Carb and Keto at Subway
For those on specific dietary plans, customizing your no-bread order is crucial. Certain sauces and meats contain added sugars that can increase the carbohydrate count. Here is a quick guide to help you make the best choices:
- Keto-Friendly Meats: Rotisserie-Style Chicken, Turkey Breast, Roast Beef, and Tuna are excellent choices. Avoid meatballs and teriyaki chicken, which are higher in carbs and sugar.
- Best Sauces for Low-Carb: Opt for ranch, oil and vinegar, or Caesar dressing. Steer clear of the Sweet Onion Teriyaki sauce.
- High-Carb Ingredients to Avoid: This includes bread, of course, but also watch out for sweet sauces and some types of meatballs. The Meatball Marinara bowl, for example, is not a low-carb friendly option.
Considerations for Gluten-Sensitive Customers
If you are celiac or have a severe gluten sensitivity, ordering a breadless option from Subway requires caution. While the Protein Bowl or salad eliminates the bread, the risk of cross-contamination in the restaurant's preparation area is significant.
- Risk of Cross-Contamination: Many gluten-free diners report that despite staff changing gloves and making efforts to clean surfaces, the potential for gluten transfer from shared prep areas and ingredient bins is too high.
- Ask for Precautions: If you choose to order, it is recommended to clearly communicate your needs. Ask staff to change gloves and use fresh, untouched ingredients from the bottom of the bins. Some individuals with severe allergies choose to avoid eating at Subway entirely for this reason.
A Comparison of Breadless Subway Options
| Feature | Protein Bowl | Standard Salad |
|---|---|---|
| Protein Portion | Footlong equivalent | 6-inch equivalent |
| Meal Purpose | Hearty, filling meal | Lighter lunch or side salad |
| Cost | Priced comparably to a Footlong | Priced comparably to a 6-inch sub or slightly less |
| Customization | Full customization of veggies, cheese, and sauces | Full customization, but with a smaller portion of meat |
| Best For | Keto, low-carb, or high-protein diets | Lighter meals, or those watching calories |
Conclusion
Yes, you can absolutely get Subway without bread, and it has never been easier. The introduction of the official Protein Bowl provides a clear menu item for anyone looking to avoid bread, whether for low-carb diets, personal preference, or managing calorie intake. By opting for a bowl and being mindful of your sauce choices, you can create a satisfying and healthy meal. For individuals with severe gluten sensitivities, however, the risk of cross-contamination is a serious concern that should be taken into account when deciding to dine at Subway. For those with a low tolerance to gluten, an alternate option like making a sandwich on gluten-free bread at home with ingredients from Subway is a safer choice.
