High-Protein Breakfast Options at Subway (Under 500 Calories)
How “high-protein breakfast” works at Subway
Most nutrition advice suggests aiming for roughly 20–30 g of protein at breakfast if you want better appetite control, muscle maintenance, and more stable energy.
At Subway, your breakfast protein mostly comes from:
Egg patties / omelettes
Cheese
Meats like Black Forest ham and bacon
The bread adds some extra protein, but the real punch is egg + cheese + meat.
Subway’s U.S. nutrition tables show that the standard 6" breakfast flatbreads land in the 360–440 calorie range with 16–21 g of protein, depending on the build.
Breakfast options and exact macros can vary by country and store, but the patterns are the same:
One 6" breakfast flatbread + zero-calorie drink = under 500 calories with decent protein.
Best single high-protein Subway breakfast items under 500 calories
These are the “grab it and go” builds that keep you under 500 calories and give you meaningful protein, based on recent U.S. nutrition info.
1. 6" Black Forest Ham, Egg & Cheese Flatbread
From Subway’s U.S. nutrition PDF:
Approx. 400 calories
About 21 g protein
Why it’s a top pick:
You get all three: egg, cheese, and lean ham.
It’s one of the highest-protein breakfast options under 500 calories on the menu.
Still leaves ~100 calories of wiggle room for a black coffee or diet drink and you’re comfortably under 500.
If you want the best protein-to-calorie ratio among the standard breakfast flatbreads, this one is hard to beat.
2. 6" Bacon, Egg & Cheese Flatbread
Same nutrition sheet:
Approx. 440 calories
About 21 g protein
Why it’s good:
Same protein as the ham version, slightly higher calories thanks to bacon.
If you’re “team bacon,” this is your go-to high-protein Subway breakfast that still stays under 500 by itself.
Just pair it with water, black coffee, or diet soda if you’re strictly watching calories.
3. 6" Egg & Cheese Flatbread
Again from the U.S. nutrition data:
Approx. 360 calories
About 16 g protein
Why it works:
Simpler build (no meat), but still a solid egg + cheese + bread protein base.
Good if you want a vegetarian-ish option (still dairy and egg) but don’t want to go heavy.
This is an easy one to customize with veggies (spinach, tomato, peppers, onions) for more volume and fiber without hitting 500 calories.
4. Egg & Cheese English Muffin / Egg White & Cheese English Muffin
Some markets still use English muffin “Melt” style sandwiches instead of or alongside flatbreads. Older Subway nutrition data and third-party databases show:
Egg & Cheese on light wheat English muffin:
Around 170 calories, ~12 g protein
Egg & Cheese with ham on English muffin:
Around 190 calories, ~14 g protein
Bacon, Egg & Cheese Muffin:
Around 200 calories, ~13 g protein
Egg white & cheese English muffin (with veggies) listed at about 180 calories with a solid protein share.
Why they’re useful:
Very low in calories compared with the 6" flatbreads.
Give you a respectable hit of protein, especially if you add ham.
Perfect base for a “muffin + coffee with a splash of milk” type breakfast.
If your local Subway still offers the muffin-style sandwiches, they’re excellent for keeping both calories and sodium lower while still getting a protein bump.
5. 3" Flatbread “Fresh Fit” Breakfast Sandwiches (Egg White Versions)
On some Subway menus, you’ll see a 3" flatbread with egg white & cheese marketed as a lighter “Fresh Fit” breakfast. The company describes these as egg white-based mini sandwiches with melted cheese on flatbread, aimed at lighter, healthier breakfasts.
Third-party nutrition entries put the egg white & cheese English muffin / mini flatbread around:
~180 calories
Low double-digit protein (roughly ~10–11 g)
Why it’s handy:
Good if you don’t want a big breakfast, or you’re pairing it with something from home (like Greek yogurt).
Very easy to stay under 500 calories even if you add a small latte or low-cal drink.
High-protein Subway breakfast combos under 500 calories
Because most breakfast items already sit in the 360–440 calorie range, the best move is:
Pick one high-protein 6" breakfast item + a near-zero-calorie drink.
Unlike Starbucks or Dunkin’, Subway doesn’t give you a big protein boost from fancy milk-based drinks. Your drink at Subway is essentially just about not wasting calories.
Combo 1: 6" Black Forest Ham, Egg & Cheese Flatbread + Black Coffee
6" Black Forest Ham, Egg & Cheese Flatbread: ~400 cal, 21 g protein
Black coffee / plain tea / diet soda: ~0–5 cal
Total: ~405 calories, ~21 g protein
Why it’s the top play:
Under 500 calories by a comfortable margin.
Protein is right in that 20+ g sweet spot for a fast-food breakfast.
You still have calorie room if you want a piece of fruit later in the morning.
Combo 2: 6" Bacon, Egg & Cheese Flatbread + Zero-Cal Drink
6" Bacon, Egg & Cheese Flatbread: ~440 cal, 21 g protein
Water / black coffee / diet soda: ~0–5 cal
Total: ~440–445 calories, 21 g protein
Why you might pick this:
You want maximum breakfast satisfaction (bacon + egg + cheese) without going over 500 calories.
Works especially well if you’ve got a more moderate lunch planned.
Combo 3: 6" Egg & Cheese Flatbread + Black Coffee
6" Egg & Cheese Flatbread: ~360 cal, 16 g protein
Black coffee / unsweetened tea: ~0–5 cal
Total: ~360–365 calories, 16 g protein
Why it’s solid:
Vegetarian-friendly (egg + cheese) and still a decent protein hit.
Leaves a nice calorie buffer if you want a small snack mid-morning or a slightly heavier lunch.
Combo 4: Egg & Cheese English Muffin + Coffee with a Little Milk
Using the older English muffin nutrition for reference:
Egg & Cheese English muffin: ~170 calories, ~12 g protein
Coffee with a small splash of milk: ~20–40 calories, minimal protein
Total: ~190–210 calories, ~12–13 g protein
Why it’s useful:
Extremely light breakfast that still gives you double-digit protein.
Great if you’re on a stricter cut or just not very hungry in the morning.
If you want more protein and still stay under 500, you could add a second muffin or a high-protein snack from home and you’d still be within the calorie target.
How to customize your Subway breakfast for better macros
Subway is all about customization. Here’s how to keep your breakfast protein-focused and under 500 calories.
1. Pick the right bread
6" flatbread or Italian: standard for breakfast builds in the current U.S. nutrition tables.
English muffin / 3" flatbread (where available): lower calories than a full 6", great if you want to keep things light.
Avoid going footlong for breakfast unless you’re okay with doubling calories; Subway’s own docs remind you that footlong calories are essentially double the 6" numbers.
2. Add a ton of veggies (they’re basically “free” calories)
Subway’s veggie toppings (lettuce, tomato, cucumber, onions, peppers, spinach, etc.) add very few calories but lots of volume, fiber, and micronutrients. Their nutrition tables show vegetables adding just a handful of calories per 6" serving.
Load up on:
Spinach, lettuce, tomato, onion, green pepper, cucumbers, jalapeños
They make the sandwich more filling without pushing you anywhere near the 500-calorie mark.
3. Be strategic with sauces
Sauces are where people accidentally blow up their calories:
High-cal/ high-fat sauces: regular mayo, creamy dressings
Lower-cal options: yellow mustard, vinegar, many of the lighter sauces
Subway’s sauce nutrition shows mayonnaise coming in around 100 calories per 6" serving, while things like mustard and vinegar are nearly negligible.
If you’re trying to stay under 500 calories:
Stick to mustard, vinegar, maybe a small amount of light mayo.
Skip double cheese and heavy sauce combos.
4. Watch the “double meat” and extra cheese
It’s tempting to stack more meat and cheese for extra protein. But:
Double meat + cheese often pushes a 6" sub over 500–600+ calories, even though protein goes up.
For breakfast, a single serving of ham or bacon plus egg + cheese already gives you a solid 16–21 g protein.
If you want more total protein for the day, it’s usually better to keep the sandwich moderate and get more protein from lunch/dinner or a shake later.
5. If your Subway doesn’t serve breakfast…
Some locations have scaled back breakfast hours. If your store no longer does breakfast but you still want a high-protein “first meal” under 500 calories, Subway recently launched new Fresh Fit high-protein sandwiches that:
Stay under 500 calories
Deliver 20–35 g of protein per 6" sandwich
Options like Grilled Chicken & Avocado, Seasoned Steak & Avocado, Ham & Turkey Stacker, and Turkey & Ranch Delite can absolutely work as “breakfast” if you’re okay eating a non-egg sandwich in the morning.
What to avoid if you’re aiming for under 500 calories
For a high-protein, under-500-cal breakfast strategy, be careful with:
Footlong breakfast subs
They essentially double all the numbers—so that 400-cal, 21-g protein 6" becomes ~800 calories.
Double meat + cheese + heavy sauces on a 6"
This can easily push you into 600–700+ calorie territory.
Cookies, chips, sugary drinks on the side
All calories, almost no protein.
If you want a cookie, treat it as a separate, intentional treat instead of bundling it into your “high-protein breakfast.”
Quick Subway ordering cheat sheet
If you don’t want to think about macros at the counter, here are some easy scripts that fit the “high-protein under 500” rule:
Best all-around breakfast choice
“6-inch Black Forest Ham, Egg & Cheese on flatbread, loaded with veggies, no mayo. Black coffee.”
≈ 400–405 calories, ~21 g protein.
Bacon version
“6-inch Bacon, Egg & Cheese on flatbread, lots of veggies, mustard instead of mayo. Water.”
≈ 440–445 calories, 21 g protein.
Lighter vegetarian-friendly option
“6-inch Egg & Cheese on flatbread with spinach, tomato, peppers, onion, vinegar and mustard. Unsweetened tea.”
≈ 360–365 calories, 16 g protein.
Small but efficient breakfast (if English muffins are available)
“Egg & Cheese English muffin and a coffee with a splash of milk.”
≈ 190–210 calories, ~12–13 g protein.
Use any of these as your default Subway breakfast orders and you’ll consistently get a protein-focused meal that stays under 500 calories, without needing to open the nutrition PDF every time.
