We’re Sampling Subway’s New Keto-Friendly Protein Bowls

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man holding out Subway's keto protein bowl

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

Subway recently added these new Protein Bowls as a menu option, so now you can order any of the chain’s Footlong Subs in this new 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 25 Protein Bowls on Subway’s menu, giving you lots of tasty new 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 inside Subway sampling 5 different protein bowls

We sent a very hungry Stetson out to sample five of Subway’s new 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.


fork holding bite over chicken bacon ranch bowl

Chicken Bacon & Ranch Subway Protein Bowl – $8.99

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 Information: 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 – $7.99

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 Information: 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 – $8.99

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 Information: 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 – $7.99

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

Subway protein bowl with turkey

Turkey Breast Protein Bowl $7.99

The Turkey Breast 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 Information: 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 new Protein Bowls from Subway were really satisfying, and you definitely don’t need to order five 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. 

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!

Join The Discussion

Comments 12

  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!

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