Subway's Italian Trio Salad Review

7/24/2012

You know where I haven't eaten in a long time? Subway.

I was thinking about this the other day and I remembered that you can go there and get any of their sandwiches in salad form. It's just like ordering a sandwich because you go through the line and pick out all the ingredients you want for your salad and then make it right in front of you. And since Subway totes the famous five dollar foot long, and their salads are basically a sandwich with no bread, well they also have five dollar salads. And a salad for five bucks is actually not too bad of a price these days.

I based my salad off of the Italian cold cut trio sandwich. Pepperoni, salami, prosciutto, and cheese. I added onion, tomatoes, and some chipotle ranch dressing. It was really good and I love the ability to make my salad custom.

For a long time I have avoided Subway because I felt like they are not as fresh as they always claim. I think I will reconsider my opinion of them now though. I won't say everything in my salad was amazingly fresh, but having full control over what I have in my salad and not getting weird looks from the staff as I create it is a huge plus. I for sure will go back to try some other salad combinations. Maybe not meatball though, that would be weird.

11 Comments

Jason Draper

7/24/2012 06:20:30 am

The only problem with subway is that the salads are very inconsistent between stores. There are certain stores that the salad is AMAZING and then other stores its absolutely awful so you just have to take that risk.

Poor Mans Atkins

7/24/2012 01:14:02 pm

That's true Jason. Since I rediscovered them it's been a little hit or miss depending on the store and who is making it. It's been mostly positive, but I did go to one that had some kind old greens. Something to keep in mind I guess.

Baconette link

8/3/2012 07:14:20 am

My nearest Subway is a total miss! I've been loving the Quiznos Cobb salad. When I get tired of ranch I use one of the little cups and mix the honey mustard and creamy horseradish ... def worth a try :)

Tracy

8/11/2012 10:32:19 am

don't cross that meatball sub off your list just yet. I do extremely low car to control my blood sugars. I try to take the food I cook for the rest of my family and modify a portion for me. So one night I took some of the meatsauce I had prepared to them and topped my salad with it. It was a wonderful salad. Topped it with some parmesan and it satisfied my craving for Italian for low carbs. I make my own sauce as you know. The sauce and the meatballs have carbs but I can tell from your post you eat a few carbs on occasion.

Carla N

10/17/2021 03:11:37 pm

If you are keto or low carb don't add the meatballs to a salad. I was so happy till I found out the meatballs have around 16 carbs for 4 meatballs. Here I thought I was staying on my program.NO! IT was misleading as meat is naturally 0 carbs

Poor Mans Atkins

8/15/2012 02:50:36 am

Tracy, I may just try it now. You are very convincing.

Debbie

1/9/2013 03:42:55 am

I am just starting the Atkins diet, been at it a week now, so I am still in the induction phase. I have thought about a Subway salad but I am concerned about the fact of eating processed meats, like deli or lunchmeats. Supposidly we are not to consume such things on the Atkins diet, which the only reason Atkins' website lists is due to consuming so many nitrates. So ya think it's okay to go for the Subway salad?

Poor Mans Atkins

1/9/2013 09:39:07 am

I do think it's ok. As long as you are eating it every day. The way I see it, eating a salad at subway is already a much healthier choice than most fast food places. No meal is absolutely perfect, but Subway does give you the ability to chose what you want so just use your judgement and do your best.

Remember, making healthy choices is a big part of the atkins lifestyle change. Eating a salad over a burger is a pretty big switch, even if there may be some processed meats in it, you got to start somewhere.

Carla N

10/17/2021 03:15:01 pm

Just don't get a meatball salad the rest should be o.k. they have a nutrition guide where I found out there are 16 carbs in 4 meatballs and it was my favorite

Erin

8/7/2013 02:59:29 pm

I've had their meatball salad with pickles, parmesan and ranch. Totally delicious! That being said, I have been told that I'm weird :)

Sybil Wolf

3/30/2016 08:34:29 am

I've had gastric bypass so eating high protein is a must for me. Thanks to all of you for the tips. I love subway but never tried their salad. Think I might just have to do that today!

Subway's Italian Trio Salad Review

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