Grilled chicken is one of the most popular choices for health-conscious fast food lovers. Whether you’re watching calories, trying to get more protein, or just love the smoky flavor, grilled chicken fits almost every lifestyle. At Subway, the grilled chicken options are tasty, filling, and surprisingly nutritious. From wraps and salads to subs and bowls, there are plenty of ways to enjoy this lean protein.
In this guide, we’ll explore grilled chicken at Subway, dive into calorie counts, compare it with other fast-food chains, and give you inspiration on how to enjoy it in multiple delicious ways.
What Makes Grilled Chicken So Popular?
Before we dive into Subway’s options, let’s understand why grilled chicken is such a go-to choice:
- High in protein
- Lower in fat compared to fried options
- Great for building muscle or losing weight
- Naturally gluten-free
- Versatile — works in salads, wraps, sandwiches, pasta, and more
No wonder you’ll see people constantly searching for terms like “grilled chicken near me” — it’s convenient, clean, and delicious.
Grilled Chicken at Subway: What’s on the Menu?
Subway offers a Grilled Chicken Strips option that can be added to any salad, sandwich, wrap, or protein bowl. The chicken is marinated, oven-roasted, and lightly seasoned for a clean and smoky flavor.
Grilled Chicken Sandwich
The grilled chicken sandwich at Subway features warm, tender chicken strips layered on your choice of bread (e.g., Italian, Multigrain, Flatbread). Add veggies like lettuce, tomatoes, cucumbers, and onions, and sauces like mustard or sweet onion for flavor without extra calories.
Calories (6-inch): ~370–420 kcal
Calories (12-inch): ~740–800 kcal
Grilled Chicken Wrap
Subway’s Signature Wraps allow you to enjoy grilled chicken with a bolder, slightly higher-protein tortilla. Customize it with your favorite vegetables and sauces for a balanced meal.
Calories: ~470–550 kcal (depends on ingredients)
Grilled Chicken Salad
Looking for low-carb or keto-friendly? Go for the Subway grilled chicken salad. It includes grilled chicken strips served on a bed of fresh veggies of your choice.
Calories: ~150–220 kcal (without dressing)
Add light vinaigrette or keep it plain for a truly healthy choice.
Grilled Chicken Calories & Nutrition
Here’s a breakdown of the typical grilled chicken serving at Subway (without any sides or sauces):
| Nutrient | Amount (per 85g serving) |
| Calories | 110–130 kcal |
| Protein | 20–22g |
| Fat | 2–3g |
| Carbs | 1–2g |
| Sodium | ~400mg |
If you’re tracking macros or just watching calories, this makes grilled chicken recipes perfect for meal plans that require lean protein.
Grilled Chicken Inspiration Beyond Subway
Subway isn’t the only place where grilled chicken shines. Here are some grilled chicken recipe ideas and alternatives inspired by other popular fast-food chains:
Chick-fil-A Grilled Nuggets
If you’re a fan of Chick-fil-A, you’ve probably heard of their famous grilled nuggets. With just 130 calories in an 8-count serving, they’re one of the best high-protein, low-carb fast food options out there.
Chick-fil-A grilled nuggets calories: ~130 kcal (8 pieces)
Subway doesn’t offer grilled nuggets yet, but you can get close with sliced grilled chicken in a salad or wrap.
Olive Garden’s Grilled Chicken Margherita
Want a restaurant-style grilled chicken dish at home? Try making a version of grilled chicken margherita — inspired by Olive Garden. It includes grilled chicken topped with tomatoes, mozzarella, basil pesto, and lemon garlic sauce.
Search for grilled chicken margherita olive garden online, and you’ll find several grilled chicken recipes to recreate it in a healthier way.
Grilled Boneless Chicken Thigh Recipes
While Subway uses chicken breast strips, grilled boneless chicken thighs are often juicier and more flavorful. If you’re cooking at home, try them marinated in olive oil, garlic, lemon, and paprika — then grilled to perfection.
Customizing Grilled Chicken at Subway
Subway’s flexibility is what makes it stand out. Here are some tips to get the most from your grilled chicken order:
Healthier Choices:
- Choose whole grain or flatbread
- Load up on greens (spinach, lettuce, cucumbers)
- Use mustard or oil & vinegar instead of creamy sauces
- Avoid extra cheese and processed meats
Flavor Boost:
- Add banana peppers or jalapeños
- Toast your sandwich or wrap
- Combine grilled chicken with teriyaki sauce or chipotle southwest (in moderation)
This flexibility makes it easy to recreate things like Wendy’s grilled chicken sandwich or wraps — but healthier!
FAQs
Is grilled chicken healthy at Subway?
Yes! It’s one of the leanest proteins on the menu, low in fat and high in protein. Especially healthy when served in a salad or wrap without heavy sauces.
What is the calorie count of Subway’s grilled chicken wrap?
Approximately 470–550 calories, depending on toppings and sauces.
Can I get grilled chicken at Subway without bread?
Absolutely. Order it as a salad or protein bowl to cut carbs and reduce calories.
Which is healthier: grilled chicken or crispy chicken?
Grilled chicken is significantly lower in fat and calories compared to fried or crispy chicken.
What can I eat with grilled chicken at home?
Pair it with steamed vegetables, quinoa, whole-grain wraps, or salads. Try variations like grilled chicken thigh recipes for more juiciness.