Plant-Based Diet: Subway's Veggie Delite A Healthy Choice?

Subway, the world's most popular sandwich chain, has expanded its vegan menu in recent years. The fast-food restaurant, which traditionally relied on meat and cheese, now offers a variety of plant-based options. In this article, we will explore the different vegan sandwiches, wraps, salads, sauces, and sides that Subway has to offer. We will also discuss the nutritional value of these options and provide recommendations from registered dietitians on how to order a healthy, plant-based meal at Subway.

Subway's vegan bread options

Subway has expanded its vegan menu in recent years, and now offers a variety of vegan bread options. The availability of these options varies by location, so it's always a good idea to check with your local store. Here is a list of vegan breads offered by Subway:

Subway Vegan Bread Options:

• Hearty Italian Bread: This is a vegan-friendly option offered by Subway in the UK.
• Artisan Italian: This white bread is suitable for vegans and is available across all Subway locations.
• Multigrain: This bread contains at least twice as much fiber as other options, which is great for digestion and balancing blood sugar levels.
• Hearty Multigrain: This bread is mentioned as an option in some sources, but it's not clear if it's the same as the Multigrain bread or a different variety.
• Sourdough: Sourdough is another plant-based option that varies by region.
• Tomato Basil Wrap: This wrap is suitable for vegans and is a great alternative to bread.
• Spinach Wrap: Along with the tomato basil wrap, this provides a tasty and colorful base for your sandwich.
• Gluten-Free Bread: Subway's gluten-free bread is vegan, but be aware that all the currently available plant protein options at Subway contain gluten.

It's important to note that while Subway offers a variety of vegan bread options, the Italian Herb & Cheese and Honey & Oat breads are not suitable for a plant-based diet. Additionally, some breads, like the New Flatbread and the New Wrap, contain milk and are therefore not vegan-friendly.

Vegan sauces and condiments

Savoury & Umami

Umami-rich sauces are key to delicious plant-based cooking. They add depth and complexity, making simple dishes taste extraordinary. Some common ingredients in these sauces include garlic, miso paste, mushrooms, nutritional yeast, roasted red peppers, seaweed, soy sauce or tamari, sun-dried tomatoes, and vegan Worcestershire sauce. Here are some savoury and umami sauce options:

• Roasted Red Pepper Sauce
• Savory Gochujang Sauce
• Vegan Mushroom Stroganoff Sauce
• Vegan Miso Gravy
• Vegan Korean BBQ Sauce
• Roasted Red Pepper Romesco Sauce
• Vegan Butter and Garlic Sauce
• Gochujang Glaze
• Fermented Black Bean Sauce
• Seaweed-Matcha Butter Sauce

Spicy & Bold

These sauces pack a punch with ingredients that dial up the heat and enhance the flavours in a big way. They add a lively energy that is both invigorating and satisfying to your meals. Some common ingredients include dried chiles, fresh chiles, horseradish, jalapeños, sambal, Sichuan peppercorns, and sriracha. Try these spicy and bold options:

• Firecracker Sauce
• Dynamite Sauce
• Shatta (Middle Eastern Chilli Sauce)
• Schezwan Sauce
• Sambal-Mayo Sauce

Sweet & Tangy

Sweet and tangy sauces offer a balanced blend of sugary smoothness met with a sharp, refreshing kick. They subtly enhance flavours and add a bold twist to your dishes. Some common ingredients include apple cider vinegar, balsamic vinegar, Dijon mustard, ginger, ketchup, lime juice, mirin, rice vinegar, sweet chilli sauce, tamarind, and tomatoes/tomato paste. Try these sweet and tangy options:

• Bang Bang Sauce
• Thai Sweet Chilli Sauce
• Balsamic Glaze
• Vegan Nước Chấm
• Sweet and Sour Sauce
• Homemade Teriyaki Glaze
• Spicy and Tangy Tomato Sauce
• Curry Ketchup
• Vegan Pad Thai Sauce
• Homemade Marinara Sauce
• Tamarind Sauce
• Chipotle-Lime Sauce
• Homemade BBQ Sauce

Creamy & Rich

Creamy and rich sauces are indulgent and satisfying. They add a smooth and silky texture to your dishes, making them feel luxurious and decadent. Some common ingredients include coconut cream, raw cashews, plant-based milk, tahini, vegan mayonnaise, vegan parmesan, and vegan yoghurt. Try these creamy and rich options:

• Vegan Remoulade Sauce
• Vegan Alfredo Sauce
• Vegan Crema
• Creamy Vegan Hollandaise Sauce
• Vegan Béchamel Sauce
• Vegan Tartar Sauce
• Vegan Yoghurt Tahini Sauce
• Garlicky-Dill Vegan Mayo
• Vegan Chipotle-Mayo Sauce
• Creamy Vegan Chipotle-Bacon Mayo

Herbaceous & Fresh

Herbaceous and fresh sauces are light and zesty, adding a bright and lively twist to your meals. They let fresh herbs take the spotlight, sometimes with a splash of citrus to make the flavours pop. Some common ingredients include basil, chives, cilantro, dill, mint, oregano, parsley, thyme, and rosemary. Try these herbaceous and fresh options:

• Poblano-Cilantro Sauce
• Creamy Cilantro Sauce
• Fresh Vegan Pesto Sauce
• Mint Chutney Sauce
• Homemade Green Harissa Sauce
• Cilantro Chimichurri Sauce

Nutty & Earthy

Nutty and earthy sauces are rich, grounded, and satisfying. They add depth and substance to your dishes, making them feel like a feast. Some common ingredients include almond butter, cinnamon, curry powder, cumin, flaxseeds, hazelnuts, peanut butter, pecans, sesame seeds, tahini, toasted sesame oil, and walnuts. Try these nutty and earthy options:

• Peanut Sauce
• Lemongrass-Peanut Sauce
• Lemon Tahini Sauce
• Vegan Caramel
• Whiskey-Sriracha Caramel Sauce
• Chocolate Glaze Sauce
• Vegan Coconut-Caramel Sauce
• Vegan Chocolate Sauce
• Date-Based Vegan Caramel Sauce
• Strawberry-Rhubarb Compote

Vegan snacks

Subway has expanded its vegan menu in recent years, and now has several plant-based options. In the UK, these include:

• Rockin’ Morrocan Wrap (a plant patty with sweet onion and garlic & herb sauce, along with crispy onions, lettuce, cucumber, pepper, and marinara sauce, all in a toasted tortilla wrap)
• Veggie Delight (a create-your-own sub filled with salad and sauces, as long as you select only the vegan sauces)
• Plant Patty (a vegan vegetable-based patty)
• T.L.C. (Tastes.Like.Chicken) (a plant-based chicken sandwich with your choice of veggies)
• Meatless Meatball Marinara Melt (plant-based meatballs with marinara sauce and vegan cheese)
• Veggie Delite (a light and refreshing sub with freshly sliced crunchy salad, with vegan cheese instead of regular)
• Vegan Cheese Toasted Bite (ciabatta bite roll filled with vegan cheese and two veggies of your choice)

In the US, Subway has yet to introduce a vegan-friendly sub, but it is possible to make your own vegan meal. The Artisan Italian bread is suitable for vegans, and you can fill it with your choice of vegetables, including cucumbers, banana peppers, lettuce, black olives, peppers, onions, tomato, pickles, spinach, and jalapeños. Some locations also offer a vegan-friendly veggie patty.

Now, here are some ideas for vegan snacks:

• Dates with peanut butter
• Fresh fruit and vegetables, such as apples with almond butter, or bananas with peanut butter
• Fruit smoothies, such as banana milkshakes (soy milk with banana) or mango milkshakes (soy milk with mango)
• Yogurt bowls, such as mango yogurt (coconut yogurt, banana, mango blended together) or berry yogurt (frozen berries, dates, and soy yogurt blended)
• Bread with avocado, hummus, or cashew cheese
• Crackers with hummus or vegan cheese
• Tofu, either fried or in a sandwich with apple
• Corn tortillas with refried beans and avocado
• Trail mix with nuts, dried fruit, and popcorn
• Roasted pumpkin seeds
• Homemade vegan cheese
• White truffle popcorn
• Sweet potato balls
• Chickpea Bombay-style mix
• Puffed quinoa peanut butter balls
• Quinoa granola with coconut and chia seeds
• Maple spiced pecans
• Almond, raisin, and popcorn trail mix
• Sweet potato and caramelised onion rolls
• Vegan banana muffins
• Vegan pigs in blankets
• Candied rosemary walnuts
• Vegan Welsh cakes

Vegan sides and extras

While Subway is traditionally known for its meat and cheese-based subs, it has expanded its menu to include several vegan options.

If you're craving a side to go with your vegan sub, look no further than the following options:

• Hash Browns
• Crinkle Cut Wedges
• Double Chocolate Cookie
• Lay's Chips (Classic, Baked Plain, Barbeque, Salt & Vinegar, Lightly Salted, Kettle Original, Kettle Cracked Pepper & Sea Salt, Limon)
• Sun Chips (Original only)
• Miss Vickie's Jalapeño
• Fountain Drinks (Coca-Cola Classic, Diet Coke, Sprite, Fanta, Hubert's Lemonade)
• Honest Kids® Super Fruit Punch
• Vitamin water® XXX
• Gold Peak® Sweet Tea
• Monster Energy® Green
• Monster Energy® Zero Ultra

Vegan Breads

When choosing your vegan sub, it's important to note that not all of Subway's breads are vegan-friendly. Here are the breads that are suitable for a plant-based diet:

• Artisan Italian (white) - available in the US
• Hearty Italian Bread - available in the UK

Vegan Sauces and Condiments

To add some extra flavour to your sub, choose from these vegan-friendly sauces and condiments:

• Sweet Onion Teriyaki Sauce
• Franks® Red Hot Buffalo Sauce
• Musselman’s Apple Sauce
• Sticky Sweet Chilli Sauce
• Caramelised Red Onion in Balsamic Vinegar
• Sea Salt / Mixed Peppercorns / Chilli Flakes

Vegan Sandwich Fillings

In addition to the standard salad options, Subway offers a range of vegan sandwich fillings:

• Plant Patty - a vegan vegetable-based patty made with red onion, red and green sweet peppers, carrot, spinach, corn, white cabbage, peas and green chillies
• Vegan CheeZe - available in the UK
• Violife Vegan Cheese

With these vegan sides, breads, sauces, and fillings, you can create a delicious and satisfying plant-based meal at Subway.

Vegan desserts

There are several vegan options at Subway, including the Rockin’ Morrocan Wrap, Veggie Delight, and Plant Patty. Subway's vegan breads include Hearty Italian Bread and Artisan Italian Bread. Subway also offers vegan sauces and condiments, such as Sticky Sweet Chili Sauce, Caramelised Red Onion in Balsamic Vinegar, and Sea Salt/Mixed Peppercorns/Chilli Flakes.

Now, for some vegan dessert ideas:

• Vegan Peanut Butter Pie
• Vegan Lemon Cake
• Vegan Boston Cream Pie
• Vegan Chocolate Cake
• Vegan Brownies
• Vegan Chocolate Chip Cookies
• Vegan Sugar Cookies
• Iced Vegan Oatmeal Cookies
• Vegan Oatmeal Chocolate Chip Cookies
• Raspberry Almond Vegan Thumbprint Cookies

If you're looking for something a little more unconventional, try these unique vegan dessert recipes:

• Raw Lemon Ginger Chia Cheesecake
• Espresso Salted Caramel Raw Cheesecake
• Coconut Mango Tapioca Pudding
• Chocolate Hazelnut Bites
• Floral Crunchy Chocolate Bites
• Grapefruit Pistachio Ice Cream Cake
• Purple Sweet Potato Cake
• Blueberry Swirl Cheesecake Bars
• Peanut Butter Pecan Blondie Cookies

These recipes offer a variety of flavours and textures that will satisfy any sweet tooth. And if you're feeling adventurous, you can even create your own vegan cookie dough to enjoy without the risk of ingesting raw egg!

Common substitutes for vegan baking include soy milk, almond milk, cashew milk, oat milk, and vegan butter. For eggs, ground flaxseeds and water make a perfect substitute, and you can also use applesauce, aquafaba, oil, or canned pumpkin. With these simple swaps, you can easily create delicious vegan desserts that everyone will enjoy.

Frequently asked questions