Subway protein bowl copycat recipe – make it healthier at home

Subway protein bowl copycat recipe – make it healthier at home

If you’ve tried Subway’s Protein Bowls, you’ll know they’re a quick and easy way to get a higher-protein meal without the bread. But here’s the thing — you don’t need to pay takeaway prices or worry about hidden additives to enjoy the same fresh flavours.

With a little prep, you can make your own Subway Protein Bowl copycat at home — fresher, cheaper, and even more nutritious. Best of all, you can add your own twist to suit your goals, like gut health, weight management, or boosting energy with Zing Wellbeing Protein Powder.

Why Make Your Own Protein Bowl?

  • Save money: Buying ingredients in bulk costs less than frequent takeaway meals.

  • Control ingredients: Reduce sodium, sauces, and processed add-ons.

  • Customise it: Add extra fibre, more veggies, or healthy fats to suit your needs.

  • Boost protein: Subway bowls can be low on protein for women’s needs — adding Zing Protein Powder into a dressing or side smoothie is the perfect upgrade.

Zing Wellbeing Subway Protein Bowl Copycat

This recipe gives you all the fresh crunch and lean protein you’d expect from Subway — but cleaner and more balanced for women’s health.

Serves: 1
Calories: 410 kcal
Macros per serve:

  • Protein: 38g

  • Carbohydrates: 20g

  • Fat: 17g

  • Fibre: 8g

Ingredients:

  • 150g grilled chicken breast (or swap for salmon, turkey, or tofu)

  • 1 cup mixed salad greens

  • 1/4 red onion

  • ½ cup baby spinach

  • ½ cup cucumber slices

  • ½ cup cherry tomatoes, halved

  • ¼ cup capsicum (red and yellow), diced

  • ¼ avocado, sliced

  • 2 tbsp corn kernels (optional for sweetness)

  • 1 tbsp feta cheese (optional)

  • 1 tbsp extra virgin olive oil + ½ lemon juice (for dressing)

  • Pinch of paprika or garlic powder for seasoning

👉 Optional Protein Boost: Mix ½ scoop of unflavoured or vanilla Zing Wellbeing Protein Powder into the dressing for a creamy, protein-rich upgrade.

Method

  1. Season and grill the chicken breast until cooked through. Slice into strips.

  2. In a large bowl, layer the salad greens, spinach, cucumber, tomato, sliced onion, capsicum, avocado, and corn.

  3. Top with the grilled chicken slices.

  4. Whisk olive oil, lemon juice, and protein powder (if using) into a smooth dressing. Pour over the bowl.

  5. Sprinkle with feta and paprika before serving.

Health Benefits of This Protein Bowl

  • High protein (38g per serve): Essential for muscle health, energy, and satiety.

  • Gut health: Veggies + avocado + corn add fibre to support digestion and a healthy gut microbiome.

  • Hormone support: Avocado and olive oil provide healthy fats that help regulate hormones.

  • Low-carb friendly: Great for weight loss or blood sugar balance.

  • Easy meal prep: Make 2–3 bowls in advance for grab-and-go lunches.

How to Customise Your Bowl

  • Low-carb: Skip the corn and avocado, add more leafy greens.

  • Vegetarian: Use tofu, tempeh, or boiled eggs as your protein source.

  • Extra protein: Add a boiled egg or blend up a side Zing Protein Smoothie for a complete, balanced meal.

  • Anti-inflammatory: Sprinkle with pumpkin seeds and add a turmeric tahini dressing.

Why Add Zing Protein Powder?

Subway’s bowls might give you a decent hit of veggies, but the protein content often falls short for women’s daily needs.

By incorporating Zing Protein Powder into your dressing or enjoying it in a quick smoothie on the side, you can easily bump your protein intake to 40g+ per meal — perfect for keeping you full, supporting lean muscle, and fuelling busy days.

Each scoop of Zing Protein Powder delivers 25g protein per serve

Subway Protein Bowls are popular for a reason — they’re quick, fresh, and satisfying. But making your own Subway Protein Bowl copycat at home gives you the same convenience, with even more nutrition.

👉 Stock up on Zing Wellbeing Protein Powder and turn every protein bowl or smoothie into a complete, energising meal.

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