The softness of Subway’s bread, the melty cheese, and the unlimited array of toppings make this chain a sandwich lover’s dream. Unlike most fast food joints, Subway allows you to have as many veggies piled up on your sandwich as you want. (And trust me, I take advantage of this policy.) Healthy fast food? Yep, it’s a thing. Plus, you can customize your Subway with their Protein Bowls and salads, too, if you want a gluten-free lunch or dinner. If you’re sticking with a classic bread roll, including the Italian, multigrain, or Italian Herbs & Cheese, here are 11 healthy Subway sandwiches you can choose from. Without further ado, here’s a list of the healthiest Subway sandwiches that don’t skimp on flavor and will keep you full from lunch onward.
#SpoonTip: See how Subway compares to Jimmy John’s.
- Veggie Delite
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The Veggie Delite is the healthiest Subway sandwich of them all. With no meat, you have no choice but to load it up with a ton of crisp, fresh veggies. At only 460 calories for a footlong, this sandwich is a great and delicious option regardless of if you’re a vegetarian. Deck it out with as many condiments, cheeses, and veggies as your heart desires.
- Homestyle Chicken Salad
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If you want to switch up your typical cold cut choice at Subway, you need to try their Homestyle Chicken Salad. Made with rotisserie-style chicken and mayo, you’ll get a whopping 35 grams of proteins in a six-inch sub. Make sure you add your fave veggies to get a good dose of fiber, too.
- Sweet Onion Chicken Teriyaki
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Subway features teriyaki-glazed grilled chicken in their sweet onion teriyaki sauce. Get a pop of flavorful protein and pair it with crunchy peppers, lettuce, tomatoes, and cheese to bring it all together. A six-inch sub will give you 25 grams of protein to make you full and focused during your day. Yummy!
- Grilled Chicken
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Load up your bread or flatbread with protein-rich, white-meat grilled chicken. It consists of fewer than 600 calories for a foot-long sub, and contains 54 grams of protein in those 12 inches. Plus, you can level up the flavor by adding their buffalo sauce or honey mustard depending on how spicy you’re feeling. Additionally, you can double your protein if you want to have an even more filling lunch or dinner.
- Rotisserie-Style Chicken
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Rotisserie-style chicken doesn’t have to come from a fancy, expensive deli. Subway is offering high-quality, juicy chicken and crispy veggies on their multigrain bread. Have a whopping 29 grams of protein when you grab a six-inch sub. Add more protein by doubling your chicken or adding bacon. Plus, load up this sub with veggies for additional fiber and nutrients.
- Black Forest Ham
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Go ham with the Black Forest Ham. (See what I did there?) A six-inch sub sandwich is around 300 calories and this ham is low in grams of total fat compared to its protein counterparts. I recommend adding a little honey mustard, which is low in calories and will give your salty sub a sweet twist.
- Honey Mustard Chicken Wrap
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Looking to consume fewer carbs? You can make any sandwich at Subway into a wrap! Our personal fave is this Honey Mustard Chicken option with 36 grams of protein from the delicious rotisserie-style chicken on their menu. ou can even grab a B.L.T. wrap and feel better about your lunch choices.
- Roast Beef
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You can get buff with a roast beef sandwich by making it your go-to Subway order on the day you work out. This healthy six-inch sandwich has 25 grams of protein. Can it get any better?
- Baja Chipotle Turkey
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Grab this special sandwich from Subway’s limited-edition menu ASAP. The Baja Chipotle Turkey sandwich is piled high with lean protein, veggies, savory SubKrunch, and of course, Baja Chipotle sauce. For the sandwich lovers who are big on spice, this healthy sandwich gives you the spice kick you crave, and you’ll get 24 grams of protein in your six-inch sub.
- Veggie Patty
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Being a vegetarian doesn’t mean you just have to put fresh veggies in between bread. Subway is now offering a high-protein veggie patty. Made with mushrooms, water chestnuts, onions, carrots, green bell peppers, red bell peppers, black olives, and more, you will get a ton of fiber (12 grams, to be exact) and few added sugars.
- Oven Roasted Turkey
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The oven-roasted turkey sandwich is a great choice if you’re looking for a healthy lunch with low cholesterol counts and 21 grams of protein. Load this up with your favorite leafy greens, fresh cucumbers, etc., and then you are good to go.
This article was previously updated on February 20, 2024.