The Vegetarian Guide to Subway! Neha Pugalia November 29, 2021 Food 1135 It’s actually easy to maintain your vegetarian ideals when you’re at Subway. Here’s how you make sure you also end up with tasty treats. When you’re new to being a vegetarian, you may be unpleasantly surprised at how the lack of meat can come with several issues. First (and most important of all for many), not having meat can render an entire day’s meal as relatively flavorless. The second problem is that you need to think about your protein intake. Meat is great as a protein source, so without it, you need alternatives. Usually, fast-food joints aren’t exactly the vegetarian havens you want them to be. It’s universally acknowledged that their meaty treats are superior (in taste at least) to their meatless counterparts. But that’s not necessarily true all the time, especially at Subway. Preset Vegetarian Options These are the prepared vegetarian sandwiches you can get, along with the odd salad. Keep in mind that you can customize each option to your liking, though you do have to check that whatever you add doesn’t add too much in terms of calories and sodium. Veggie Delight The Veggie Delight is less than 5 bucks, so it’s not really all that expensive. With only 200 calories, this is the sandwich with the lowest calorie count in Subway. The 6-inch version also limits the sodium to a positively benign 320mg. And you also get 8g of protein. The sandwich comes with cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes, along with the Hearty Multigrain bread. This is the trusty choice when you want something quick and simple. Veggie Delight Wrap This comes with 330 calories, even while you take out the bread and replace it with the Tomato Basil wrap. You still get the cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes, except you get more of them. That explains the extra calories, and how the sodium count jumps to 750mg. You also get the 10g protein. All in all, this is actually quite a treat, as you have more veggies without the filling bread. Egg & Cheese This is a great breakfast option, as the 450 calories should help fuel you up for the rest of the day. The sodium isn’t all that bad at 790mg, but you also get 19g of protein. The egg with the American cheese tastes nice enough, but you can add veggies to this without adding calories or even sodium. You can add red onions which has zero sodium. Add cucumber, spinach, or tomatoes, and each one only adds 10mg to the sodium count. Some of our friends recommend the egg and cheese with mushroom and Swiss cheese. Others say that you should add avocado and sriracha sauce. Then we also get suggestions for egg and cheese with tomatoes and feta cheese. Veggie Delite Salad The order looks large enough that you might want to share it with a friend. But the 288g serving only comes with 50 calories. Yes, that’s fifty calories. It also comes with only 1g of total fat, and merely 75mg of sodium. You even get an extra 3g of protein, and as a vegetarian, you treasure every little bit of protein you can get. The veggies here include black olives, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes. This is what you get when you’ve eaten a meal with too many calories, and now you need a low-cal meal to compensate. It’s completely healthy. Customizing Your Vegetarian Meal If your only dietary restriction is that you stick to veggie options, then Subway is a terrific place to go if you want multiple options. That’s because you can end up with thousands of different combinations. Start with the vegetarian bread: 9-Grain honey oat 9-Grain wheat Flatbread Gluten free bread Hearty Italian Italian Italian herbs & cheese Jalapeno cheese Monterey cheddar Multi-grain flatbread Parmesan oregano Roasted garlic Rosemary & sea salt Rye Then you have the vegetables: Lettuce Tomatoes Onions Green Peppers Mushrooms Spinach Cucumbers Carrots Banana peppers Guacamole Avocado Here are the cheeses: American Monterey Cheddar Pepper jack Mozzarella Provolone Swiss Feta Then you have the vegetarian sauces: Regular mayo Light mayo Subway vinaigrette Oil Vinegar Ranch Chipotle southwest Sweet onion Mustard Barbeque Buffalo Creamy Italian Golden Italian Honey mustard Savory Caesar Siracha Tzatziki Maybe you can ask your mathematician buddies exactly how many specific combinations you can come up with when you have all these options. For veggies who want something different all the time, these options mean that you won’t have to repeat the same exact sandwich for the rest of your life. SHARE THIS POST
