Breakfast on the Run at Subway

No time for breakfast again? So you grab a bagel or muffin on your way to the office. Yikes …too many calories and no fiber or protein to keep hunger in check! The good news is that there are now some “somewhat” healthy breakfast choices that you can grab on the run. Check out the new Subway breakfast menu.

I’m sure most of you have had a sandwich at Subway at one time or another. They’ve now added breakfast items to the menu. The breakfast sandwiches are made with omelets from regular eggs or egg whites and are served on English muffins, flatbread or Subway’s fresh-baked sub rolls. You can create your own sandwich or choose one of theirs: 
– egg & cheese
– steak, egg & cheese
– double bacon, egg & cheese
– black forest ham, egg & cheese western egg & cheese  (pic is of Alexis, registered dietitian cutting sandwiches)

Nutritional content

The taste test …
On a busy Friday morning at the hospital where I work, I volunteered to get breakfast sandwiches for my co-workers to taste test. You know you’re in for some scrutiny when something is taste -tested by nutritionists (and no, we don’t cook the hospital food!) We only tasted the low calorie sandwiches on the english muffins. Here is what I purchased:  (pic of Samantha, registered dietitian testing sandwiches)
– egg whites and american cheese
– egg whites with swiss cheese
– egg whites, steak, american cheese
– real egg and american cheese
– egg whites, cheese and ham

Nutritional  content

The results
The overall feeling was that these sandwiches were an acceptable replacment if you had to eat on the run. However, no one, including me, was ready to give up their Greek yogurt and berries! Here were some specific comments:
– it was great that they had the option for light wheat english muffins with 5 grams of fiber
– bread should be toasted more (however I kind of liked it the way it was)
– avoid the swiss cheese (had a funny taste)
– the meats were salty and overall sodium content was rather high
– the price was right ~ $1.75
– nice idea that you are able to add your choice of veggies to the sandwich
– you can’t beat the calories!  (pic is of Amy, registered dietitian, taste testing sandwiches)

Bottom line –  not a bad choice if you had to eat on the run. Avoid the meats if you want to lower the sodium content somewhat.