Navigating the Subway Vegan Menu
Subway offers a customizable experience that is ideal for vegans, but it requires careful attention to the ingredients. The most reliable vegan order is the Veggie Delite, but with recent updates and regional differences, there are more options to explore. The key is understanding which core components—bread, proteins, and sauces—are certified plant-based at your specific location.
Vegan-Friendly Breads
One of the most crucial steps is selecting a vegan bread, as some loaves and wraps contain milk or honey. While some options are universal, it's always best to double-check with the latest allergen information available on Subway's official website.
- US Vegan Breads: Artisan Italian (white), Hearty Multigrain, and Sourdough are typically safe. Note that some wraps and flatbreads, such as the Plain Tortilla, previously vegan, now may contain milk.
- UK Vegan Breads: Most breads are vegan, but avoid Italian Herb & Cheese and Honey & Oat.
Vegan Proteins and Fillings
For a truly satisfying vegan meal, a protein source is essential. Here’s what to look for beyond the standard vegetables.
- Veggie Patty: This is a major win for vegans, but with a significant catch. The Veggie Patty was reformulated in 2021 to remove eggs and dairy, making it plant-based. However, its availability is inconsistent across the US. Always ask a staff member if their Veggie Patty is vegan before ordering.
- Meatless Meatball Marinara: A fantastic regional offering, this sub features vegan meatballs in marinara sauce. Like the Veggie Patty, availability varies, so check if it's on the menu.
- Vegetable Fillings: The vegetable selection is a vegan's best friend. All vegetables at Subway are vegan. You can load up your sub or salad with: lettuce, spinach, tomatoes, cucumbers, green peppers, red onions, banana peppers, jalapeños, and black olives. Avocado is a fantastic, creamy addition for extra flavor and healthy fats.
Vegan Sauces and Condiments
A great sub needs a great sauce, and Subway has plenty of vegan-friendly options to add flavor without compromising your diet. The safest bets are oil and vinegar, but many others exist depending on your region.
- Classic Sauces: Yellow Mustard, Oil & Red Wine Vinegar, Salt, and Black Pepper are universally vegan.
- Flavorful Additions: Many locations carry Sweet Onion Teriyaki, BBQ Sauce, and Buffalo Sauce, which are often vegan.
- Regional Sauces: In the UK, options include Teriyaki, Sticky Sweet Chilli, Marinara, and Garlic & Herb Sauce. It is critical to consult the allergen guide for your specific country.
Vegan Sides and Desserts
To complete your meal, most Subway locations offer some vegan sides, though dessert options are less common in the US.
- Side Options: Classic Lay's potato chips, Baked Lay's, and applesauce are typically vegan-friendly. The availability of other chip types, like SunChips, can vary, so always check the ingredients.
- Desserts: The Vegan Double Chocolate Cookie is a staple in the UK, but is not widely available in the US.
How to Build a Custom Vegan Subway Order
Building your own vegan sub or salad is the best way to ensure a satisfying meal. The process is simple:
- Choose your base: Select a vegan bread, a wrap (checking for milk), or a salad bowl.
- Add your protein: Opt for the Veggie Delite (just veggies), the plant-based Veggie Patty (if available), or a meatless offering like the Meatball Marinara (if available).
- Pile on the veggies: Request as many vegetables as you want, including lettuce, spinach, tomatoes, onions, peppers, olives, and extra avocado.
- Finish with a sauce: Select a vegan sauce like Sweet Onion, BBQ, Oil & Vinegar, or Yellow Mustard.
Comparison of Vegan Subway Options: US vs. UK
Availability of items varies significantly by region. Here is a simplified comparison of what to expect:
| Feature | US Vegan Offerings (General) | UK Vegan Offerings (General) |
|---|---|---|
| Core Meal | Veggie Delite sub or salad. Veggie Patty (limited). | Veggie Delite, Plant Patty, Plant-based Chicken (limited). |
| Breads | Artisan Italian, Hearty Multigrain, Sourdough. | Italian White, 9-Grain Wheat, Hearty Italian, Gluten Free Bread. |
| Cheese | Vegan cheese availability is rare and inconsistent. | Vegan CheeZe is typically available in most locations. |
| Sauces | Sweet Onion Teriyaki, BBQ, Oil & Vinegar, Mustard. | Sweet Onion, Teriyaki, Marinara, Garlic & Herb. |
| Desserts | Applesauce. | Vegan Double Chocolate Cookie, Ben & Jerry's Non-Dairy ice cream. |
Conclusion
While Subway has not historically been a leader in vegan fast-food, its ongoing efforts have provided a foundation for delicious and filling plant-based meals. The key is to be informed and to confirm options with staff, as local availability and recipes can differ. The Veggie Delite remains a reliable choice, but with the possibility of a plant-based Veggie Patty and various sauces, vegans can enjoy a customizable and satisfying meal. For the most up-to-date information, it is always recommended to check the specific allergen and ingredient information on the Subway website for your country.
