Low-Calorie, High-Protein Options at Quiznos (2025)

November 2025 update

Quiznos is customizable, toasted, and fast—which makes it perfect for macro-friendly ordering if you control size, bread, protein, cheese, and sauces. The biggest levers: choose lean meats, go small or bowl, load veg, and pick one creamy thing max. Below is your complete playbook.

The Quiznos Playbook (quick rules)

1. Format before flavor.

   • Small (4–6") or wrap beats large bread for calories.

   • Sub-in-a-bowl/salad (no bread) is your leanest option—most stores will do it.

2. Protein first, cheese second.

   • Best lean proteins: turkey, grilled chicken, ham (leaner than Italian meats), and roast beef.

   • Double meat > double cheese when you want more protein.

3. Sauce sanity.

   • Lightest: yellow/brown mustard, hot sauce, salsa, vinegar, lemon, light vinaigrette.

   • Heavier: ranch, mayo/aioli, chipotle mayo, honey sauces, queso—choose one at most and ask for it light.

4. Veg = volume.

   • Pile on lettuce, tomato, onion, cucumbers, banana peppers, jalapeños, mushrooms, pickles.

   • Olives are fine, but go easy—they’re fatty.

5. Toast, don’t drown.

   • Toasting adds flavor so you can keep sauces light.

6. Sides on purpose.

   • Side salad or apple/veg pack if available. Chips are treat-only; pick small and share.

High-Protein, Lower-Calorie Orders (copy/paste)

(Exact calories vary by store and portioning; these builds consistently land lean while keeping protein high.)

1) Turkey “Lean & Loaded” (Small or Bowl)

Build: Turkey, no cheese, mustard + vinegar, all the veg (extra lettuce/tomato/onion, jalapeños, banana peppers, pickles).
Why it works: Lean deli protein, huge volume, bright acidity.
Script: “Small Turkey—no cheese—mustard and vinegar only—extra lettuce, tomato, onion, jalapeños, banana peppers, and pickles.”
Bowl script: “Turkey sub in a bowl—same toppings—no bread.”

2) Grilled Chicken Bowl, Pico & Heat

Build: Grilled chicken, no bread, no cheese, hot sauce or salsa + squeeze of lemon, all veg.
Why it works: Highest protein per calorie format; spice = satisfaction.
Script: “Grilled chicken—sub in a bowl—no cheese—hot sauce (or salsa), lemon if you have it—load all the veg.”

3) Roast Beef “Mustard Melt” (Small, Light Cheese)

Build: Roast beef, one thin cheese slice (Swiss or provolone), mustard + pepper, all veg.
Why it works: Classic flavor; cheese is limited to a thin slice for control.
Script: “Small Roast Beef—one thin slice of cheese, mustard only, lots of lettuce/tomato/onion, pickles—pepper, no mayo.”

4) Ham & Turkey Protein Wrap (Sauce Light)

Build: Tortilla wrap, ham + turkey, no mayo, mustard or light vinaigrette, veg pile.
Why it works: Mixed lean meats; fewer carbs than a large sub.
Script: “Ham and turkey wrap—no mayo—mustard (or vinaigrette light)—extra lettuce, tomato, onion, pickles, jalapeños.”

5) Chicken Caesar—But Make It Lean (Salad)

Build: Chicken salad (no croutons), Parmesan light, Caesar dressing on the side (dip the fork), add extra tomato/cucumber.
Why it works: Keeps the Caesar vibe while cutting dressing and bread.
Script: “Chicken Caesar salad—no croutons—Parm light—Caesar on the side—extra tomato and cucumber.”

6) “Italian Fix” Without the Damage (Small)

Build: Ham + turkey base (skip salami/pepperoni), provolone light, red wine vinegar + oregano, veg pile; no creamy Italian, no mayo.
Why it works: Hits the Italian flavor notes with leaner meats and lighter dressing.
Script: “Small ‘Italian-style’ with ham and turkey only—provolone light—red wine vinegar and oregano—no mayo—load the veg.”

7) Post-Workout Double-Meat Chicken (Bowl or Small)

Build: Double grilled chicken, no cheese, mustard or hot sauce, veg pile; bowl or small roll.
Why it works: Big protein without creamy sauces or heavy bread.
Script: “Double grilled chicken—sub in a bowl—no cheese—hot sauce—extra veg.”

What to Limit (if low-cal is the priority)

• Large subs and extra cheese by default

• Italian meats (salami, pepperoni) as the main protein—use sparingly

• Creamy sauces (ranch, chipotle mayo, honey mustard, queso) unless light and single

• Tuna/seafood salad mixes (tasty but typically higher fat)

• Chips, cookies, loaded soups—save for treat days

Sauce & Seasoning Ladder (lightest → richest)

1. Mustard, hot sauce, vinegar, lemon, black pepper

2. Light vinaigrette (ask for it on the side or light)

3. BBQ/ketchup (thin stripe)

4. Ranch/mayo/aioli, chipotle mayo, Caesar, queso (choose one creamy thing, light)

Pro move: Ask to toast after saucing only if using mustard/vinegar—keeps flavor without extra fat.

Sizing & Bread Choices

• Small > Medium/Large for calorie control.

• Multigrain/wholemeal is fine, but portion matters more than bread type.

• Wrap vs. sub: wraps save some bread, but still count; bowls beat both for cutting days.

Sides Ranked (macro-friendly → treat)

Daily drivers:

• Side salad (vinaigrette light)

• Extra veggie cup/pickle cup if your store can do it

Okay if managed:

• Broth-style soup (skip cream soups; confirm ingredients in store)

• Baked chips (small, share)

Treat territory:

• Regular chips, cookies, queso cups—pair only with a bowl or small lean sub

Breakfast (if your location serves it)

• Egg + turkey or ham on a wrap or no bread; cheese light or skipped; hot sauce is your friend.
  Script: “Egg and turkey—no bread—in a box please; hot sauce on the side.”

Macro “Lanes” (build to your goal)

• Cutting (~350–550 kcal, solid protein):

  • Turkey bowl (no cheese), mustard/vinegar, all veg.

  • Small grilled chicken sub, no cheese, mustard only, veg mountain.

• Balanced (~500–700 kcal, 25–40g+ protein):

  • Roast beef small with one thin cheese, mustard, veg; side salad.

  • Ham + turkey wrap, vinaigrette light, big veg load.

• High-Protein / Post-Workout (~600–800 kcal, 40–60g+ protein):

  • Double grilled chicken bowl, hot sauce, extra veg, optional small side of rice/beans if offered locally.

  • Small sub with double meat, no cheese, mustard only.

App/Counter Scripts (copy/paste)

• “Small Turkey—no cheese—mustard and vinegar—extra lettuce, tomato, onion, jalapeños, banana peppers, pickles.”

• “Grilled chicken—sub in a bowl—no cheese—hot sauce—load all the veg.”

• “Small Roast Beef—one thin slice of Swiss, mustard only—extra pickles and onion—no mayo.”

• “Ham and turkey wrap—no mayo—vinaigrette light—extra salad and tomato.”

• “Chicken Caesar salad—no croutons—Parm light—Caesar on the side—extra tomato and cucumber.”

• “Double grilled chicken—bowl—no cheese—hot sauce—extra veg.”

Calorie-Saving Tweaks That Don’t Change the Vibe

• Small or bowl instead of large.

• Double meat, skip cheese for protein-forward builds.

• Mustard/hot sauce/vinegar in place of creamy dressings.

• Veg mountain for fullness.

• Toast to boost flavor and need fewer sauces.

• One creamy thing max—and ask for it light.

Common Pitfalls (and easy fixes)

• Large Italian with double cheese and chipotle mayo.

  • Fix: Go small, swap to ham + turkey, provolone light, vinegar + oregano, load veg.

• Tuna melt + chips + cookie.

  • Fix: Turkey bowl or grilled chicken small, side salad, save dessert for a different day.

• “It’s lean, but I added three sauces.”

  • Fix: Pick one sauce. If it’s creamy, make the cheese light or skip.

Quick Recap Before You Order

• Lean anchors: Turkey and grilled chicken (then roast beef, then ham).

• Best formats: Small or bowl, wrap if you need handheld.

• Flavor smart: Mustard/hot sauce/vinegar; one creamy thing max.

• Protein upgrades: Double meat beats double cheese.

• Veg volume: load it—always.

• Sides: salad or nothing; chips are for treat days.