If you’re looking for a lean, high-protein, and flavor-packed option at Subway, the oven roasted turkey breast is a top pick. This classic protein is not only healthy but also incredibly versatile — perfect for sandwiches, wraps, or salads. Whether you’re tracking calories or just want a delicious and lighter alternative to red meat, Subway’s oven roasted turkey menu items offer a satisfying choice.
In this blog, we’ll explore everything about Subway’s oven roasted turkey breast — from ingredients and calorie count to customization tips and how it compares to roasting a turkey in the oven at home.
What Is Oven Roasted Turkey Breast?
Oven roasted turkey breast is made by slow-cooking lean slices of turkey in an oven until they are perfectly tender and juicy. At Subway, the turkey is thinly sliced, mildly seasoned, and served cold or lightly warmed depending on your preference.
It’s ideal for anyone looking for:
- A low-calorie protein option
- Something that pairs well with fresh vegetables and light dressings
- A base for a healthy sub, wrap, or salad
The oven roasted turkey is particularly popular among gym-goers, calorie counters, and people looking for clean eating options while dining out.
Subway Menu Options with Oven Roasted Turkey
Subway allows complete customization, and the oven roasted turkey breast can be added to any of the following:
Subway Turkey Breast Sandwich
Layered on freshly baked bread (Italian, whole grain, or multigrain), topped with fresh veggies and a sauce of your choice.
Calories (6-inch): ~280–320 kcal
Calories (12-inch): ~560–640 kcal
Oven Roasted Turkey Wrap
For those looking for something more filling and compact, the grilled tortilla wrap option is great.
Calories: ~370–450 kcal (depends on ingredients)
You can customize it to resemble your favorite like the Wendy’s grilled chicken wrap, but with turkey!
Oven Roasted Turkey Salad
Skip the bread and enjoy the turkey over a bowl of fresh greens, cucumbers, tomatoes, onions, and other Subway veggies.
Calories (base salad): ~150–200 kcal
Perfect for low-carb diets and keto-friendly meal plans!
Subway Oven Roasted Turkey Breast Calories & Nutrition
Here’s the average nutrition for a standard 85g serving of oven roasted turkey breast at Subway (without bread, cheese, or sauces):
| Nutrient | Amount |
| Calories | 110–120 kcal |
| Protein | 18–20g |
| Fat | 2–3g |
| Carbohydrates | 1–2g |
| Sodium | 500–600mg |
If you’re trying to cut calories, go for the salad version, use mustard or vinegar-based dressings, and skip cheese or heavy sauces.
Roasting Turkey in Oven – Subway Style at Home
Craving the Subway experience at home? Here’s a basic oven roasted turkey recipe you can try:
Ingredients:
- 2–3 lbs boneless turkey breast
- Olive oil (1 tbsp)
- Garlic powder, salt, black pepper, paprika (to taste)
- Fresh herbs: thyme, rosemary, oregano
- Optional: lemon juice or apple cider vinegar for extra tenderness
Instructions:
- Preheat your oven to 375°F (190°C)
- Rub the turkey with olive oil and seasoning
- Place in a roasting pan or turkey roaster oven
- Roast for 45–60 minutes, or until internal temperature reaches 165°F
- Let rest 10 minutes before slicing
This method mimics the flavor of Subway’s turkey and can be used in sandwiches or salads. You can even recreate the oven roasted turkey wings or oven roasted turkey legs by substituting the cut.
Tip: For quicker cooking, use a roaster oven or air fryer set to roast mode.
Subway vs. Roaster Oven Turkey – Which is Better?
Subway’s version is:
- Ready-to-eat and portion controlled
- Perfect for quick meals
- Lower in fat than traditional holiday turkey
Roasting a turkey in the oven at home:
- Gives more control over seasoning
- Great for meal prep
- Can use different cuts (breast, turkey legs, or wings)
If convenience is key, Subway wins. But for holiday meals or bulk cooking, try turkey in a roaster oven for juicy and tender results.
Benefits of Choosing Oven Roasted Turkey at Subway
- Lean Protein: Ideal for fitness goals or clean eating
- Low in Fat & Calories: Especially in salad or no-cheese options
- Versatile: Works well in wraps, sandwiches, and bowls
- Customizable: Add veggies, spices, or light dressings
- Fills You Up Without Weighing You Down
Compared to other meats, the oven roasted turkey breast is among the healthiest options at Subway.
FAQs
Is Subway oven roasted turkey real turkey?
Yes, it’s made from 100% turkey breast meat that’s cooked, sliced, and lightly seasoned.
How many calories are in a Subway turkey breast salad?
Around 150–200 calories depending on the veggies and dressing.
Can I recreate Subway’s oven roasted turkey at home?
Yes! Use a simple oven roasted turkey recipe with boneless breast and herbs. Roast it in a conventional or turkey roaster oven.
Is oven roasted turkey good for weight loss?
Absolutely. It’s low in fat, high in protein, and easy to add to healthy meals.
What’s the difference between Subway’s turkey and holiday roasted turkey?
Subway uses lean, sliced turkey breast, while holiday turkey may include skin, dark meat, and higher fat content depending on preparation.