Low-Calorie, High-Protein Options at Firehouse Subs

November 2025 update

How to use this guide (quick)

• Numbers below are current, practical ranges (stores and toppings vary).

• Big wins: chopped salads with lean proteins and small subs, with sauce control.

• When in doubt, ask for light mayo, cheese on the light side, and dressings on the side.

The Big List (Calories • Protein • Carbs • Fat • Sodium)

Best Protein-Per-Calorie Plays (salads)

1. Chopped Hook & Ladder Salad (no dressing)
   ≈250 kcal • ≈30 g protein • ≈21 g carbs • ≈8 g fat • sodium: moderate-high
   Smoked turkey + ham on greens with veggies and mozzarella. Add vinegar or a squeeze of lemon to keep it ultra-lean.

2. Firehouse Chopped Salad with Grilled Chicken (no dressing)
   ≈260–380 kcal • ≈32–57 g protein • ≈14–18 g carbs • ≈10–21 g fat • sodium: moderate-high
   House chopped greens with grilled chicken—the chain’s most reliable high-protein bowl. Calories rise mainly with cheese amounts and dressing choice.

3. Italian Chopped Salad with Grilled Chicken (no dressing)
   ≈380–410 kcal • ≈32–39 g protein • ≈14 g carbs • ≈21–24 g fat • sodium: high
   Grilled chicken + a little salami for flavor; keep dressing light and pile on banana peppers for “zing” without many calories.

Dressing math (per ~1–1.5 oz): Italian/house vinaigrette ~60–120 kcal, ranch ~120–200 kcal, oil & vinegar ~80–120 kcal. Order on the side and use a fork-dip to cut calories in half.

Small Subs (classic taste, controlled calories)

1. Turkey — Small (wheat or white; light mayo)
   ≈340 kcal • ≈18 g protein • ≈29–30 g carbs • ≈17 g fat • sodium: high
   Lean, familiar, and easy to modify. Ask for mustard instead of extra mayo and extra veggies for volume.

2. Engineer — Small (turkey, mushrooms, Swiss; light mayo)
   ≈350 kcal • ≈19 g protein • ≈30–36 g carbs • ≈18 g fat • sodium: high
   Great flavor from mushrooms; keep cheese/mayo “light” to stay in the 300s.

3. Virginia Honey Ham — Small (light cheese, mustard)
   ≈360–380 kcal • ≈19 g protein • ≈34–36 g carbs • ≈18 g fat • sodium: high
   Ham runs salty; swapping mustard for mayo is the difference-maker.

Why small? Firehouse portions are generous. Medium/large sizes jump well past 600–900+ kcal with similar protein density. Stick to small if you’re chasing calories.

Build-Smarter Tips (works for any sub)

• Bread choice: wheat vs white is similar for calories—choose your favorite, but consider lettuce-wrap (some locations say “Wrapped Up”) to save ~150–200 kcal of bread.

• Cheese: ask for light cheese; you’ll keep flavor while shaving ~50–100 kcal.

• Sauces: default “mayo + Italian dressing” stacks quickly; mustard, hot sauce, or a light vinaigrette keep calories tight.

• Veg load-up: double tomatoes, onions, peppers, cukes—great “volume” for almost no calories.

Ready-to-Order Combos (copy/paste)

~300–450 kcal • ~25–35 g protein

• Chopped Hook & Ladder Salad (no dressing) + mustard or red wine vinegar.

• Turkey — Small (mustard, no extra mayo) + pickle spear.

~450–600 kcal • ~35–50 g protein

• Firehouse Chopped Salad with Grilled Chicken (light vinaigrette).

• Engineer — Small (light cheese, light mayo or mustard) + unsweet iced tea.

~600–750 kcal • ~45–60 g protein

• Italian Chopped Salad with Grilled Chicken (dressing on the side) + a half-portion drizzle.

• Turkey — Small + side chopped salad (no dressing).

Quick Picks by Goal

• Leanest full meal with serious protein:
  Firehouse Chopped Salad with Grilled Chicken (no dressing) — ≈260–380 kcal, ~32–57 g protein depending on cheese/dressing.

• Under-400 sandwich fix:
  Turkey — Small (mustard, light cheese, extra veg) — ≈330–360 kcal, ~18 g protein.

• Most protein under ~500 kcal (salad):
  Italian Chopped Salad with Grilled Chicken (light/half dressing) — ≈410–500 kcal, ~32–39 g protein.

• Lower-carb route:
  Ask for a chopped salad with your sub’s proteins in place of bread; use oil & vinegar or mustard + vinegar.

Sauce & Toppings Cheat Sheet (typical, per side/packet)

• Mustard / hot sauce: ~0–15 kcal

• Italian/house vinaigrette: ~60–120 kcal

• Ranch: ~120–200 kcal

• Mayo (1 Tbsp): ~90–100 kcal

• Extra provolone/Monterey Jack (1 slice): ~70–100 kcal

Rule of thumb: pick one rich add-on (cheese or mayo or creamy dressing), not all three.

Sodium reality (and fixes)

Firehouse flavors are salty—especially ham, salami, and deli mustard.
Fixes: balance your day with water, a banana or yogurt later (potassium), and favor turkey/chicken over cured meats when you can.

FAQs you’ll get at the counter

Can I “make any sub a salad” here?
Many locations will chop proteins/veggies over greens on request (it may appear as a chopped/Italian/Firehouse salad build). Ask nicely; it’s common and macro-friendly.

What’s the best high-protein order under ~500 calories?
Firehouse Chopped Salad with Grilled Chicken (light or no dressing) is the most consistent win.

Is wheat bread much lighter than white here?
Calories are similar; the bigger lever is sauce and cheese. Use mustard/hot sauce and light cheese.

“Build Rules” you can memorize

1. Anchor with lean protein (turkey or grilled chicken).

2. Small > medium for calories; salad base when cutting.

3. One rich thing, max (cheese or mayo or creamy dressing).

4. Veg volume every time.

Last Bite: Big Flavor, Small Damage 🚒➡️💪

At Firehouse, go chopped salads with grilled chicken or small turkey-based subs, keep sauces on the side, and double the veggies. You’ll get the smoky-savory Firehouse taste and still crush your macros. Tell me your calorie + protein target and I’ll turn this into ready-to-order sets for your week.