Wednesday, September 27, 2023
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HomeFood & DrinkUnlocking the Goodness: Subway Protein Bowl Nutrition Explained

Unlocking the Goodness: Subway Protein Bowl Nutrition Explained

Choosing a wholesome dinner and time-efficient can be difficult in today's fast-paced society. However, popular sandwich chain Subway saved the situation with its Protein Bowl—a nutritious and mouthwatering choice that appeals to health-conscious people. This blog will look at Subway protein bowl nutrition in depth, go over the menu and show you how to make the ideal bowl. 

Have you been to Subway before? On their menu, there is a dish referred to as Protein Bowls or No Bready Bowls. It depends on when you last visited a Subway if you're not sure what these are. These bowls are for people who prefer meals with more protein and vegetables and fewer carbohydrates. So order the Protein Bowls or No Bready Bowls at Subway if that's what you're looking for.

What is a Protein Bowl from Subway?

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In 2020, Subway added something new to its menu – Protein Bowls. Other places had protein bowls before, but this was Subway's way of giving people who can't eat bread or just prefer it without, a chance to enjoy their fresh veggies and tasty meats.

So, what exactly is a Subway Protein Bowl Menu? As if you were to take a typical Subway sandwich and remove the bread. Instead, they combined everything you usually find in a bowl, including the meats, vegetables, garnishes, and sauces. All the excellent ingredients, no bread.

A Subway Protein Bowl's base is made up of lettuce, spinach, black olives, cucumbers, tomatoes, green peppers and cucumbers. On top of this veggie medley, you'll find a savoury combination of Genoa salami, ham, and pepperoni, delivering a hearty and flavorful protein-packed meal without the bread.

Subway's No Bready Bowl: A Breadless Twist on Protein Bowls


A Subway No Bready Bowl is a bowl full of protein and veggies, without any bread involved. It's a way to enjoy your favourite Subway sub as a bowl meal, minus the bread.

Here's the scoop: A No Bready Bowl and a Protein Bowl are the same thing. Subway decided to rename their Protein Bowls in December 2021, and they now call them No Bready Bowls. So, if you've heard about both, don't be confused – it's the same tasty, breadless option!

No Bready Bowls at Subway: Variety and Personalised Menu


Subway's No Bready Bowls, previously called Protein Bowls, offer just as many choices as their regular sub sandwiches. You can easily turn any Subway sub into a No Bready Bowl by asking for it that way when you order.

Just like when you're getting a Subway sandwich, you can make your No Bready Bowl unique. You can create your custom bowl or tweak an existing menu option to match your taste buds. Feel free to add, remove, or swap ingredients as you like.

And if you're feeling extra hungry, you can get double the protein in your No Bready Bowl for an additional $2.00. This best protein bowl at Subway will boost your meal!

Subway's Fresh Protein Bowls Menu: A Flavorful Feast

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Subway has unveiled its brand-new Protein Bowls menu. To put it simply, these bowls are like hearty salads with double the meat or a Footlong sandwich without the bread.

Here's what you can choose from:

  • Black Forest Ham Protein Bowl: Loaded with black forest ham, fresh lettuce, cucumber, tomato, and more veggies.
  • Chicken & Bacon Ranch Protein Bowl: Packed with chicken, bacon, your choice of veggies, and drizzled with creamy ranch dressing.
  • Cold Cut Combo Protein Bowl: Featuring ham, salami, and bologna on a bed of lettuce, tomatoes, cucumbers, and more veggies.
  • Italian B.M.T. Protein Bowl: A mix of salami, pepperoni, and ham with shredded lettuce, tomatoes, cucumbers, and more veggies.
  • Meatball Marinara Protein Bowl: Eight meatballs in marinara sauce on a bed of spinach, peppers, and other veggies.
  • Oven-Roasted Chicken Protein Bowl: Your choice of veggies topped with delicious oven-roasted chicken.
  • Spicy Italian Protein Bowl: Pepperoni and Genoa salami piled high on your choice of veggies.
  • Steak & Cheese Protein Bowl: Shaved steak, cheddar cheese, lettuce, tomatoes, green peppers, red onions, guacamole, and Chipotle Southwest sauce.
  • Sweet Onion Chicken Teriyaki Protein Bowl: Teriyaki-glazed chicken, veggies, and a drizzle of sweet onion sauce.
  • Tuna Protein Bowl: A generous serving of tuna on a bed of fresh lettuce with your choice of veggies.
  • Turkey Breast Protein Bowl: Loaded with thinly sliced turkey on a bed of your favourite veggies.

Starting at just $7.79, you can enjoy these new Protein Bowls at participating locations nationwide. Keep in mind that prices may vary depending on where you're located.

The Top Subway No Bready Bowl Picks


When it comes to the best Subway protein bowl nutrition, opinions vary. People love discussing their favourites online, so we've done some digging to find out which one reigns supreme.

According to the sources, the Grilled Chicken No Bready Bowl takes the crown as the best Protein Bowl at Subway.

The Chicken Bacon Ranch No Bready Bowl comes in as a close second. It might not be available everywhere, but you can easily make one by adding bacon and ranch to the Grilled Chicken Bready Bowl.

The standard Grilled Chicken No Bready Bowl is a simple mix of protein and veggies:

  • Lettuce
  • Spinach
  • Tomatoes
  • Cucumbers
  • Grilled Chicken
  • More Veggies: Cucumbers, Green Peppers, Black Olives, Red Onions.

Subway Protein Bowls Nutrition Facts:

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Here's the nutrition information for Subway's Protein Bowls:

Black Forest Ham Sub:

  • Calories: 290
  • Total Fat: 4.5g
  • Carbohydrates: 46g
  • Protein: 18g

B.L.T. Sub:

  • Calories: 380
  • Total Fat: 16g
  • Carbohydrates: 46g
  • Protein: 14g

Buffalo Chicken Sub:

  • Calories: 340
  • Total Fat: 5g
  • Carbohydrates: 46g
  • Protein: 23g

Cold Cut Combo Sub:

  • Calories: 350
  • Total Fat: 16g
  • Carbohydrates: 39g
  • Protein: 14g

Grilled Chicken Sub:

  • Calories: 380
  • Total Fat: 6g
  • Carbohydrates: 46g
  • Protein: 34g

Italian B.M.T. Sub:

  • Calories: 410
  • Total Fat: 16g
  • Carbohydrates: 46g
  • Protein: 24g

Meatball Marinara Sub:

  • Calories: 480
  • Total Fat: 18g
  • Carbohydrates: 57g
  • Protein: 20g

Oven Roasted Turkey Sub:

  • Calories: 280
  • Total Fat: 3.5g
  • Carbohydrates: 46g
  • Protein: 18g

Oven Roasted Turkey & Ham Sub:

  • Calories: 290
  • Total Fat: 4.5g
  • Carbohydrates: 46g
  • Protein: 18g

Pizza Sub:

  • Calories: 400
  • Total Fat: 15g
  • Carbohydrates: 47g
  • Protein: 20g

Please note that these values are approximate and can vary depending on specific ingredients and preparation methods.

Subway Protein Bowls: What's in It?

A Subway protein bowl typically contains these ingredients, but they might vary depending on where and when you order:

  • Protein Base: You can pick cooked chicken, steak, turkey, ham, bacon, or plant-based protein like Beyond Meat.
  • Greens: Fresh lettuce, spinach, or other leafy greens.
  • Veggies: This includes tomatoes, cucumbers, red onions, green peppers, black olives, jalapenos, and more fresh veggies.
  • Cheese: You usually have choices like shredded cheddar, Swiss, or pepper jack cheese.
  • Sauces and Dressings: Options like ranch, mayonnaise, mustard, chipotle southwest, and various vinaigrettes.
  • Extras: These can be things like avocado, eggs, guacamole, or extra cheese.

Remember, the ingredients offered can change over time and may differ between different Subway locations. So, check with your local Subway to see what's available and create your protein bowl with your favourite items.

Subway's Keto-Friendly Options: No Bready Bowls

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When you're on a keto diet, finding dining options can be tricky. But with Subway's No Bready Bowls (formerly known as Protein Bowls), things get easier. Subway Protein Bowl nutrition now provides keto-friendly choices by taking the bread out of the equation.

With the No Bready Bowls, Subway has become a go-to spot for quick and healthy keto meals. These bowls include all the meat, veggies, condiments, and toppings you'd find in a Subway sandwich, minus the carb-heavy bread. This makes them perfect for keto eaters, as you won't have to stress about carbs when enjoying a Subway Protein Bowl.

In this blog, we explored Subway's Protein Bowls, now known as No Bready Bowls, and their nutritional content. These bowls provide a variety of protein selections and fresh veggies as a breadless substitute for Subway sandwiches. Additionally, we explored customising options, highlighted popular menu items and their nutritional information, highlighted the keto-friendliness of these bowls, and highlighted popular menu items. With its wide variety of ingredients and flexibility, Subway's Protein Bowls offers a tasty and nourishing solution whether you're looking for a better fast-food option or sticking to a particular diet plan.

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