We’re Sampling Subway’s Protein Bowls (They’re Oh So Keto Friendly)

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You’ve gotta try one of these keto-friendly Subway Protein Bowls! 

man holding subway protein bowl

Subway is joining the long list of fast-food restaurants adding protein bowls to its menu!

Subway recently added Protein Bowls as a menu option, so now you can order any of the chain’s Footlong Subs in this format. They come with the same portion of protein, vegetables, cheese, and sauce as the restaurant’s famous Footlong Subs, but without all of the carbs and sugar associated with Subway’s bread!

There are currently 15 Subway Protein Bowls on their menu (a.k.a. No Bready Bowls™), with 12 of them being pretty keto-friendly, giving you lots of tasty options to choose from. We found them priced from $6.99 to $11.99 at our location, with the option to double the protein on any bowl for just $2 more.

man holding subway protein bowls

We sent a very hungry Stetson out to sample some of Subway’s Protein Bowls. The nutritional information shown reflects exactly how Stetson ordered each Protein Bowl, but Subway has a very handy Nutrition Calculator that makes it easy to see how the modifications you make to your own order will affect the final macro count of your bowl. Keep in mind that pricing does vary by location. Avoid the Meatball and the Sweet Onion Chicken Teriyaki as they are pretty high in carbs.


Dig into these Subway Protein Bowls for lunch or dinner!

subway cali fresh turkey protein bowl

Cali Fresh Turkey Subway Protein Bowl

Cali Turkey Protein Bowl comes with oven-roasted turkey, bacon, smashed avocado, fresh Mozzarella, mayo, baby spinach, tomatoes, and red onions. Stetson asked for no mayo on his bowl.

Nutrition: 460 Calories | 10g Fat | 14g Total Carbs | 4g Fiber | 5g Sugar | 41g Protein | 10g Net Carbs

buffalo chicken subway protein bowl

Buffalo Chicken Subway Protein Bowl

The Buffalo Chicken Protein Bowl includes grilled chicken with Frank’s RedHot Buffalo Sauce, peppercorn ranch, and your choice of veggies. Stetson ordered his with tomatoes, cucumber, Provolone cheese, black olives, green peppers, and onions.

Nutrition: 400 Calories | 13g Fat | 12g Total Carbs | 3g Fiber | 6g Sugar | 42g Protein | 9g Net Carbs

subway rotisserie chicken protein bowl

Rotisserie-Style Chicken Subway Protein Bowl

This bowl is filled with juicy rotisserie-style chicken and your choice of veggies. For this bowl, Stetson added provolone cheese, tomatoes, red onions, cucumber, black olives, spinach and green peppers.

Nutrition: 351 Calories | 14g Fat | 9g Total Carbs | 3g Fiber | 4g Sugar | 38g Protein | 6g Net Carbs

subway cali fresh steak bowl

Cali Fresh Steak Subway Protein Bowl

The Cali Fresh Steak Protein Bowl includes steak, bacon, smashed avocado, fresh mozzarella, and your choice of veggies. Stetson also added black olives, green peppers, spinach, tomatoes, and oil.

Nutrition: 660 Calories | 46g Fat | 14g Total Carbs | 5g Fiber | 6g Sugar | 51g Protein | 9g Net Carbs

all american club

All American Club Subway Protein Bowl

This bowl features oven-roasted turkey, black forest ham, and bacon. Stetson added baby spinach, tomatoes, cucumbers, green peppers, black olives, and Monterey cheddar cheese.

Nutrition: 430 Calories | 25g Fat | 13g Total Carbs | 3g Fiber | 5g Sugar | 40g Protein | 10g Net Carbs

spicy italian subway protein bowl

Spicy Italian Subway Protein Bowl

This protein bowl packs a spicy kick of flavor and comes with pepperoni and Genoa salami along with your favorite veggies. Stetson added black olives, cucumbers, spinach, red onions, tomatoes, and provolone cheese.

Nutrition: 640 Calories | 53g Fat | 12g Total Carbs | 3g Fiber | 4g Sugar | 31g Protein | 9g Net Carbs

cold cut protein bowl

Cold Cut Combo Subway Protein Bowl

This popular protein bowl features ham, salami, bologna as the start of the show. Stetson added tomato, cucumbers, black olives, provolone cheese, green peppers, red onions, and spinach.

Nutrition: 360 Calories | 24g Fat | 10g Total Carbs | 3g Fiber | 5g Sugar | 27g Protein | 7g Net Carbs

fork holding bite over chicken bacon ranch bowl

Chicken & Bacon Ranch Subway Protein Bowl

Subway’s Chicken & Bacon Ranch Protein Bowl comes with shredded Monterey cheddar, lettuce, cucumbers, tomatoes, green peppers, red onions, black olives, spinach, ranch, bacon, and chicken strips. Stetson ordered his without tomatoes.

Nutrition: 370 Calories | 19g Fat | 10g Total Carbs | 2g Fiber | 6g Sugar | 52g Protein | 8g Net Carbs

fork digging into protein bowl

Italian B.M.T. Subway Protein Bowl

The Italian B.M.T has all the Genoa salami, ham, and pepperoni you’d find on a Footlong, cut into bite-size pieces. It also comes with lettuce, cucumbers, tomatoes, green peppers, red onions, black olives, and spinach. Stetson added a sprinkling of Parmesan cheese to his bowl.

Nutrition: 420 Calories | 30g Fat | 13g Total Carbs | 3g Fiber | 5g Sugar | 26g Protein | 10g Net Carbs

Subway steak protein bowl

Steak & Cheese Subway Protein Bowl

The Chipotle Southwest Steak Protein Bowl starts with shaved steak and shredded Monterey cheddar cheese piled on top of a bed of shredded lettuce, spinach, cucumbers, tomatoes, red onions, green peppers, and black olives. It’s normally topped with guacamole and Chipotle Southwest sauce.

Nutrition: 380 Calories | 20g Fat | 15g Total Carbs | 3g Fiber | 7g Sugar | 37g Protein | 12g Net Carbs

man holding tuna protein bowl

Tuna Subway Protein Bowl

Subway’s Tuna Protein Bowl contains a Footlong’s worth of 100% wild-caught tuna mixed with mayo and served on a bed of fresh lettuce with spinach, cucumbers, tomatoes, green peppers, red onions, and black olives. Stetson skipped the tomatoes and added Parmesan cheese.

Nutrition: 550 Calories | 48g Fat | 5g Total Carbs | 2g Fiber | 2g Sugar | 26g Protein | 3g Net Carbs

Subway protein bowl with turkey

Oven Roasted Turkey Protein Bowl

The Oven Roasted Turkey Protein Bowl comes with all the turkey breast you’d get on a Footlong sub, sliced into bite-sized pieces. It’s served on a bed of lettuce, cucumbers, tomatoes, green peppers, red onions, black olives, and spinach. Stetson ordered his with Parmesan cheese and without tomatoes.

Nutrition: 160 Calories | 3g Fat | 8g Total Carbs | 2g Fiber | 3g Sugar | 25g Protein | 6g Net Carbs


man holding Subway fountain drink and fork full of cold cuts

“These Subway Protein Bowls were really satisfying, and you definitely don’t need to order several of them like I did to fill up! 😆 One of these would have made a really hearty meal, with plenty of fat and protein to keep you going for the rest of the day. My favorite was the Buffalo Chicken Protein Bowl – it was packed with flavor and was so delicious!

If I’m really hungry, I might spend the extra two bucks to double the protein, and then maybe add some bacon and guacamole for extra fat.”Stetson

Keep it keto no matter where you eat with our Keto Fast Food Guides!


Angela graduated with a Bachelor's Degree and has 20+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.


Join The Discussion

Comments 15

  1. Jennifer L Johnson

    I love the Stake and Cheese Protein bowl!!!

    • Amber (Hip Sidekick)

      Yay! Glad to hear it! Thanks for sharing which one you are loving!

  2. Anne

    Had the tuna bowl today was delicious
    I will be trying others
    Been on keto 4 days lost 5 lbs

    • Jennifer (Hip Sidekick)

      Thank you so much for sharing your experience with the tuna bowl, Anne!

  3. sheenalyn

    Me and the hubby had the chicken. Bacon ranch bowl. A little more sugar than I care for – but still totally worth it

    • Jennifer (Hip Sidekick)

      Glad to hear you enjoyed it!

  4. Brenda

    Can you make and have what you won’t in the bowls

    • Amber (Hip Sidekick)

      Great question! They are available to order just like their subs, where you let them know which kind you’d like and then you can customize your toppings. Hope that helps!

  5. Carla

    Love the steak and cheese protein bowl!

    • Jennifer (Hip Sidekick)

      That sounds so good! Glad you enjoyed it!

  6. Janice McFarland

    Had the chicken pizziola. With no dressing. And it was so good! After being diagnosed as diabetic I thought Subway was a thing of the past. Glad to see I am wrong.

    • Jennifer (Hip Sidekick)

      I’m glad you can eat there again! Thanks for letting us know that you liked the chicken pizziola!

  7. Amy

    I am diabetic and recently had gastric by pass. The steak and cheese is my go to with all the fresh veggies. Only fast food place I eat out at. Thanks sub way.

  8. Mary ann

    This is only in the states right. Not in Canada

    • Amber (Hip Sidekick)

      You could always call in to your location to be sure!

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