8 Healthy Subway Orders For When You're on the Go

Published on March 15, 2016 at 8:10 PM

While we'll always encourage you to cook at home and to choose fresh, healthful meals, we all know that life can get in the way — sometimes you end up stuck with fast food as your only option. And if that's the case and you happen to find yourself at Subway, you're in luck! With antibiotic-free meats and a bounty of veggies on offer, it's a solid choice when you're in a bind. These eight tasty options are surprisingly nutritious, and each selection is easy to deconstruct and see exactly what you're getting in your order.

A few general pointers and order hacks:

Remember to add spinach to your sandwich — it's basically like getting kale, but at a fast-food joint
While adding avocado will increase your fat (they're healthy fats!), it'll also be an exponential addition of vitamin C
Avoid high-sugar and high-fat condiments when possible; opt for mustard or vinegar, if not simply avocado and maybe a little salt and pepper
Swap your side of chips for apple slices, and opt for a water instead of a soda

Turkey Breast and Ham Sandwich

How to order: 6" on 9-Grain Wheat; No Cheese; Add Cucumbers, Green Peppers, Lettuce, Red Onion, Spinach Tomatoes; Yellow or Deli Mustard

With just 290 calories and fewer than 5 grams of fat, this high-protein sandwich is loaded with veggies and vitamins, and you'll get added flavor from the two kinds of meat.

Oven-Roasted Chicken Sandwich

How to order: 6" on 9-Grain Wheat; No Cheese; Add Cucumbers, Green Peppers, Lettuce, Red Onion, Spinach Tomatoes; Yellow or Deli Mustard

This nutritious sandwich has under 350 calories, with 5 grams of fat, 23 grams of protein, 6 grams of fiber, and a decent amount of iron, calcium, vitamins C and A.

Rotisserie-Style Chicken Sandwich

How to order: 6" on 9-Grain Wheat; No Cheese; Add Cucumbers, Green Peppers, Lettuce, Red Onion, Spinach Tomatoes; Yellow or Deli Mustard

With a similar caloric breakdown to the Oven-Roasted variation, the Rotisserie-Style sandwich has nearly 30 grams of protein, with only 7 grams of sugar. If you want cheese and honey mustard, you'll gain additional calcium, vitamins, and flavor, all without majorly impacting your waistline (an extra 80 calories and 5 grams of sugar).

Egg and Cheese Breakfast Sandwich

How to order: 6" on Flatbread

With three simple ingredients — flatbread, eggs, and cheese — this sandwich is easy to deconstruct, and high in protein to keep you full in the morning. It's also super high in calcium and iron, meaning you'll have a bit more energy, while the flatbread shaves a couple carbs off your total. Even Consumer Reports thinks this sandwich is a good breakfast option! You can spice up your meal with avocado, spinach, or tomato for added nutrients.

Double-Chicken Chopped Salad

How to order: Black Olives, Cucumbers, Green Peppers, Lettuce, Red Onion, Spinach, Tomatoes, Avocado; Olive Oil Blend and Vinegar

With a whopping 36 grams of protein, 240 percent of your daily vitamin C, and only 4 grams of sugar and 13 grams of carbohydrates, this jam-packed salad has the right kind of calories for your weight-loss goals.

Veggie Delite Salad

How to order: Black Olives, Cucumbers, Green Peppers, Lettuce, Red Onions, Spinach, Tomatoes, Avocado; Olive Oil Blend and Vinegar

While at first glance, the fat content seems slightly high, remember that the fats are coming from avocado and olive oil — both are rich in heart-healthy and antioxidant rich MUFAs (good fats). The amalgamation of healthy veggies is super low in sodium, carbohydrates, and sugar, with tons of vitamins C and A, and even a good dose of iron. It's also vegan!

Tuna Sandwich

How to order: 6" on 9-Grain Wheat; No Cheese; Add Lettuce and Tomatoes

Good news and bad news. The bad news is that tuna salad is made with mayonnaise (shocking!), which means the tuna sandwich by nature will be higher in fat content. The good news is that canned tuna is absolutely loaded with nutrients, and this sandwich is protein-packed. For extra vitamin powers, add in some greens like spinach and cucumber.

Veggie Delite Sandwich

How to order: 6" on 9-Grain Wheat; No Cheese (optional); Add Black Olives, Cucumbers, Green Peppers, Jalapeños, Lettuce, Red Onion, Spinach Tomatoes; Yellow or Deli Mustard; Add Avocado

Subway's all-veggie sandwich is a great choice for the vegetarian on the go. And, if you're not vegan and you're looking to up your protein, try provolone cheese. With only four additional grams of fat, you'll get four additional grams of protein.