Gluten-Free Subway-Style Meatball Sub Safe for Coeliacs

Were you disappointed by the recent launch of gluten free Subway in the UK?

Although the new rolls arrive pre-packaged and staff are meant to change gloves and use separate boards, many of us still feel there are too many cross-contamination risks for the chain to be safe for people with coeliac disease.

To be truly coeliac-safe, restaurants would need a completely separate preparation area and dedicated fillings that have never contacted regular bread.

If that level of separation isn’t available, the safest option is to make your own at home.

This is why I made my own gluten free Meatball Marinara — essentially a gluten free meatball sub — and it’s worth making yourself.

I used Promise gluten free rolls because they’re the right shape and size for a submarine sandwich, but there are plenty of suitable alternatives from brands like BFree, Sainsbury’s and M&S. If you prefer, you can also use a homemade gluten free baguette.

Gluten free meatball marinara

This meatball marinara is simple to prepare. You can make homemade gluten free meatballs, but I used supermarket gluten free beef meatballs for convenience.

While the meatballs baked, I prepared a quick marinara sauce. I melted gouda slices on the rolls, filled them with meatballs and sauce, and finished with a sprinkle of parmesan.

Although I haven’t tried the Subway version myself, I think this homemade sub tastes even better.

So what’s the deal with gluten free Subway?

Subway now offers a pre-packaged gluten free roll in some UK stores. Staff have been instructed to change gloves and use separate boards when preparing these rolls, but cross-contamination remains a concern.

There is often a lot of airborne flour and bread particles in sandwich shops. Unless the outlet has a dedicated room and completely separate workflows for gluten free items, contamination is still possible.

Even with glove changes, workers still reach into communal fillings and sauces that other staff may have handled while preparing regular bread, creating additional risk.

So is the gluten free Subway safe for coeliacs?

Some stores appear to be making a strong effort, but I have also heard from Subway staff who said they wouldn’t eat the product themselves. That says a lot.

I contacted Subway for clarification. Their response was the standard allergen disclaimer: “Due to the fact that we handle products containing gluten in the same environment, we can not guarantee a 100% gluten free end product. However, the bread itself is gluten free. We have many precautions in place in order to minimise the risk of cross contamination.”

That generic answer is familiar but not reassuring for people who need strict avoidance. Therefore, I decided to recreate my own gluten free Subway at home so I can control every ingredient and step, tailor the flavour, and save money too.

My meatball marinara gluten free Subway recipe

Here’s the version I make at home — a satisfying gluten free meatball sub that works well for lunch. The recipe below makes four subs, but you can reduce quantities, freeze leftovers, or use the sauce with gluten free pasta.

Yield: 2 people

Meatball Marinara Gluten Free Subway

Want a gluten free Subway? This gluten free meatball marinara (or meatball sub) is an easy, coeliac-friendly lunch and a great homemade Subway dupe.

Ingredients

12 gluten free beef meatballs (I used supermarket ones)
1 tbsp virgin olive oil
1/2 large white onion, peeled and finely chopped
2–3 cloves garlic, crushed
400 g tinned whole tomatoes
400 g tinned chopped tomatoes
1 tbsp fresh basil, chopped
1 tsp dried oregano
1/2 tsp chilli flakes
1/2 tsp salt
4 gluten free sub rolls (I used Promise gluten free white rolls)
8 slices gouda cheese
Grated parmesan, optional to finish

Instructions

Preheat the oven and cook the meatballs according to the pack instructions (usually about 25 minutes) while you make the sauce.
Heat the oil in a large pan over medium heat, add the onion and garlic, and fry for 3–4 minutes until soft, taking care not to burn the garlic.
Add the whole and chopped tomatoes to the pan. If you don’t like the tougher ‘stalky’ parts of whole tomatoes, remove them first. Add a splash of water to each tin to collect leftover juices and add that to the pan.
Stir in the basil, oregano, chilli flakes and salt. Bring to the boil, then reduce to a simmer for about 20 minutes, stirring occasionally and breaking down the whole tomatoes with a spoon. Once the meatballs are cooked, add them to the sauce and stir through.
Slice the rolls lengthways, keeping them joined at the bottom. Place them on a baking tray, add two slices of gouda to each roll, and warm in the oven for 1–2 minutes until the cheese just melts.
Remove the rolls from the oven and spoon three meatballs and plenty of sauce into each sub (adjust to four meatballs each if serving three people). Finish with grated parmesan if desired and serve.

Notes

Tip: If you’re cooking for one or two people, freeze extra sauce and meatballs for later or keep refrigerated for 1–2 days. The sauce is also excellent with gluten free pasta.

Need more gluten free recipe inspiration?

If you want to try other easy gluten free meals, there are plenty of options. Here are a few ideas to get you started:

Gluten free Ikea-style meatballs
Gluten free chow mein
Gluten free Singapore fried rice
Gluten free turkey bolognese

If you make this recipe I’d love to see your photos—share them with #theglutenfreeblogger or tag me on Instagram. If you have recipe requests, leave a comment suggesting what you’d like to see next.