How to Eat Vegan at Subway: 12 Steps (with Pictures) (2024)

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31 Recipe Ratings|Success Stories

Co-authored byClaudia Carberry, RD, MS

Last Updated: June 1, 2023Approved

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   Stick with basic Italian bread if you don’t eat honey. Subway’s Italian bread is completely free of eggs, dairy, or honey. This makes it an ideal choice for strict vegans whose diets don’t include sweeteners processed by animals or containing animal byproducts.^[1]

   • If you order “white” bread at Subway, your sandwich will be made with Italian bread.
   • All Subway sandwiches are available in 6” or 12” sizes.
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   Go with 9-Grain Wheat if honey is a part of your vegan diet. The 9-Grain Wheat is another responsible option, assuming you have no problem with honey. It contains more healthy whole grains than the Italian bread, and can lend rich, earthy notes to your sandwich.^[2]

   • Since the 9-Grain Wheat bread is slightly sweet, it can be a good way to balance out sandwiches filled with savory ingredients.
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   Try the Sourdough or Roasted Garlic if your local Subway carries them. Subway’s tasty Sourdough and Roasted Garlic breads are both vegan-approved, which is good news for bread lovers looking for something a little different. The only downside is that they’re not available at all stores, so you might not be able to make them one of your go-to choices.^[3]

   • Some Subway restaurants may sell Sourdough and Roasted Garlic bread as part of a limited-time promotional special.
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   See Also

   How to Lose Weight on a Subway Diet: 8 Steps (with Pictures)This Is What Makes Subway Sandwiches So Delicious - MashedSubway Nutrition Facts: What to Order & AvoidSubway's All-American Club: What You Need To Know Before You Order - Mashed

   Order your sandwich as a wrap. For a lighter lunch, choose one of Subway's Signature wrap flavors—regular, spinach, tomato-basil, or habanero (select stores only)—and get it stuffed with whatever fillings you're craving. Wraps have fewer carbs and calories than bread and are easy to eat on the go.^[4]

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   Choose a salad bowl instead of a sandwich. Subway also offers many different salad options. You can add the same toppings to a salad that are available for sandwiches. Simply order a chopped salad and add whatever vegan options you love best!^[5]

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   Pile on your favorite vegetables. Subway’s standard veggie options include lettuce, tomatoes, cucumbers, green bell peppers, red onions, spinach, black olives, pickles, jalapeños, and banana peppers. Some restaurants also offer items like avocado, carrots, beetroot and sweet peppers, as well.

   • For a quick and easy meal, ask for a Veggie Delite sandwich on Italian or 9-Grain Wheat bread. The Veggie Delite is totally meat-free, so ordering it will be easier than listing every component you want individually to your sandwich artist.
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   Give the new Malibu Garden Patties a shot. A growing number of Subway restaurants (over 540 in the U.S. alone, according to Subway themselves) have begun carrying premade veggie patties, known as Malibu Garden Patties, specifically for vegan customers. A couple of these patties can provide a little extra substance if you don’t feel like chowing down on vegetables alone.^[6]

   • Subway’s Malibu Garden Patties are made with a flavorful mixture of finely-diced vegetables, fresh herbs, and whole grains. Some outlets serve patties named other things, ask about vegan options in store.
   • If you’re not sure whether your Subway location carries Malibu Garden Patties, call and check with them ahead of time.
   • Don’t get the Malibu Garden Patties confused with the Vegimax Patties, which use eggs and milk as a binding agent.^[7]
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   Add guacamole for a serving of healthy fats. Subway’s guacamole is nothing but Haas avocados, jalapeño puree, garlic, onion, and sea salt. Not only that, but it’s full of hearty-healthy monounsaturated fats, making it as nutritious as it is delicious.^[8]

   • There will typically be an extra charge for adding guacamole to your sandwich.
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   Finish with your choice of vegan-friendly condiments. A surprising number of Subway’s many condiments and sauces qualify as vegan. These include the yellow mustard, Deli Brown Mustard, Sweet Onion Sauce, Fat-Free Italian Dressing, Subway Vinaigrette, Buffalo Sauce, and oil and vinegar.^[9]

   • Mix-and-match multiple condiments to give your favorite sandwich options a little zip.

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   Grab a bag of chips. If you like a little something crunchy to go along with your sandwich like most people, you’ll be glad to know that Classic Lay’s, Baked Lay’s, and Original SunChip are all vegan offerings. Just be sure to avoid flavored varieties, which often contain cheese and other dairy products.^[10]

   • Making your chips part of a combo meal along with a small drink is usually cheaper than purchasing them separately.
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   Order a cup of Low-Fat Black Bean Soup. The Low-Fat Black Bean Soup is another health-conscious option offered by select Subway restaurants. A serving of black bean soup has only 210 calories and a single gram of fat, which can make it an attractive alternative to chips if you also happen to be counting calories.^[11]

   • Soups tend vary by season or location, but the Low-Fat Black Bean Soup is a staple of many Subway restaurant menus.
   • As of 2018, soups are only no longer being offered at all Subway locations, so have a backup side in mind.
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   Ask for a bag of apple slices. Apple slices are ordinarily one of the optional side items that comes with a kids meal, but you can get them with any sandwich or salad upon request. Having a bag of apples with your sandwich is a good way to reduce the number of calories you’re consuming while also making sure you get your fruits and vegetables for the day.^[12]

   • Subway’s packaged apple slices contains a mixture of red and green apples.

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Lists of Vegan and Non-Vegan Foods at Subway

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