Your Ultimate Guide to Building the Perfect Vegan Subway
For years, Subway's "Eat Fresh" slogan has appealed to those seeking a healthier fast-food alternative. For vegans, the chain’s ability to customize is a major draw. While the menu has seen some popular vegan items come and go, there are still plenty of reliable and delicious options available across most locations. With a little knowledge of the ingredients and a few simple adjustments, you can create a satisfying and flavorful meal every time you visit.
The Foundational Vegan Breads
Building a great sub starts with the bread. Fortunately, Subway offers several vegan-friendly bread options, though availability can vary by region, so it’s always wise to double-check with your local store.
- Artisan Italian (White): This is a consistent and widely available vegan choice in many countries, including the US.
- Hearty Multigrain: A solid, high-fiber option that is vegan in many regions.
- Sourdough: Another popular choice that is typically vegan.
- 9-Grain Wheat: While often a good choice, some recipes include honey in certain markets, so be sure to confirm locally.
- Plain Tortilla Wraps: A great alternative to bread for a lighter meal or wrap.
- Gluten-Free Bread: This is a vegan-friendly option, though it's important to note that any dedicated plant-based protein options may contain gluten.
For those in the UK and certain other markets, options like the Italian Herb & Cheese and Honey & Oat bread are not suitable for vegans. Always ask your 'sandwich artist' or consult the official allergen guide on Subway's website for the most current information.
Your Main Protein: The Veggie Patty or Veggie Delite
The protein is the heart of your sub, and vegans have two main choices, though one is more reliable than the other. The Veggie Delite is the most consistent and universally available option. It is simply a sub packed with your choice of vegetables. By loading up on a wide array of fresh veggies, you can make it both hearty and filling.
For those seeking a more substantial protein, the Plant-Based Veggie Patty is an excellent option, but it comes with a crucial caveat: it is not available at all locations. Originally, the veggie patty contained eggs and dairy, but it was reformulated to be plant-based in 2021. Always confirm its vegan status and availability with staff before ordering. If available, it adds a savory, satisfying texture to any sub or salad.
Piling on the Fresh Vegetables
This is where you can truly customize your meal and boost its nutritional value. All of Subway’s standard vegetable toppings are vegan, allowing for a creative, colorful, and crunchy sub. Pile on as many as you like to build a satisfying meal. Common vegan-friendly vegetable toppings include:
- Lettuce
- Tomatoes
- Cucumbers
- Green Peppers
- Onions (Red and White)
- Spinach
- Jalapeños
- Banana Peppers
- Black Olives
- Pickles
- Sweetcorn (in some markets)
For an extra touch of richness, add avocado or guacamole, which are typically vegan.
Flavor Boosters: Vegan Sauces and Condiments
A sub is incomplete without a great sauce. Subway offers a surprisingly long list of vegan-friendly sauces and condiments to add flavor and moisture. Note that some regional variations may apply. Common vegan sauce options include:
- Yellow Mustard
- Sweet Onion Teriyaki (sometimes simply called Sweet Onion)
- Buffalo Sauce
- Oil (Olive Oil Blend)
- Red Wine Vinegar
- Barbecue Sauce
- Subway Herb Garlic Oil
- Subway Vinaigrette
- Ketchup
Crispy Onions are also suitable for vegans in some regions, but check the allergen information to be certain.
Sides and Drinks
While cookies and most other baked goods are typically off-limits, there are still some vegan sides to complete your meal. Most classic and plain potato chips, such as Lay’s, are vegan. Applesauce cups are another simple, reliable choice. For drinks, all standard fountain sodas, bottled juices, and teas are vegan.
How the Vegan Options Compare
| Feature | Veggie Delite Sub | Plant-Based Veggie Patty Sub |
|---|---|---|
| Availability | Available at virtually all locations. | Only available in select locations; requires confirming with staff. |
| Core Ingredient | A hearty mix of fresh, customizable vegetables. | A pre-made, savory plant-based patty. |
| Texture | Crunchy, fresh, and crisp. | Chewy, savory, and substantial. |
| Cost | Often the most budget-friendly option. | Slightly more expensive than the Veggie Delite. |
| Customization | Excellent; focus is entirely on your vegetable choices. | Good; the patty serves as the base, and you add veggies and sauces. |
| Heartiness | Can be very filling, especially with extra toppings and avocado. | Generally more filling due to the dense patty protein. |
| Reliability | Extremely reliable. | Inconsistent due to regional availability. |
Conclusion
Navigating the Subway menu for plant-based food is straightforward once you know the right ingredients to choose. Your best Subway vegan options center around building a custom sub or salad using one of the many vegan-friendly breads or wraps, loading up on an array of fresh vegetables, and topping it all off with a flavorful vegan sauce like Sweet Onion Teriyaki or Buffalo sauce. While the Plant-Based Veggie Patty offers a more traditional protein, the Veggie Delite remains a universally available, reliable, and delicious choice for any vegan fast-food craving. Be sure to check the latest ingredient information on Subway's official site or with your local store, as recipes and availability can change. For more tips on vegan eating out, consider visiting Veganuary's restaurant guides.
