Healthy eating is a must for everyone. No one wants to enjoy a great meal and later suffer health-wise.
Thankfully, many restaurants, including Firehouse Subs, are now including healthier options on their menu. You would agree with me that not all items are in the same class of being healthy.
However, there are some healthy choices that won’t make you feel like you ruined your whole day over lunch.
Firehouse Subs is actually better than you think when it comes to healthy options. After trying most of the items on the Firehouse Subs menu, here’s my take on the healthiest options on the menu.
Eating Healthy at Firehouse Subs Doesn’t Mean Giving Up Flavor
One of the things I like most about Firehouse Subs is that they don’t skimp on flavor. Regardless of what you’re buying, you will always enjoy great flavor and taste.
Even the lighter sandwiches still come out melty, warm, and satisfying. Firehouse Subs takes its time actually to build various menu items that taste good.
The trick is knowing what to pick and how to customize it. Yes. You can customize your meals at this restaurant. Making it exactly how you like it.
My Go-To Order: The Light Italian with Grilled Chicken
For me, this is one of the healthiest options on the Firehouse Subs menu. The Light Italian with Grilled Chicken is a meal everyone should try. Here’s why it stands out for me:
- It’s under 500 calories.
- It’s loaded with many flavors (grilled chicken, salami, and Italian dressing).
- It has way less fat and lean protein compared to their regular Italian meals.
The coolest part is that it’s super satisfying. It won’t make you feel heavy. I always opt for this meal when I’m hungry and want to eat clean.
For days when I want to be extra careful, I often skip the cheese or ask for light mayo instead of dressing. That modification doesn’t change the taste and flavor.
What Makes It the Healthiest Sub on the Menu
Here are some of the attributes that make the Light Italian one of the healthiest subs on the menu:
- Grilled chicken breast – it is lean and rich in protein.
- No full-fat cheese unless you request it.
- A small portion of salami (just enough for flavor).
- Less oil and bread than the full-size subs.
- Packed with flavor from dressing and herbs – no extra fat.
This menu item hits all the perfect spots. It’s filling, tasty, and lower in calories.
Here’s what the micros look like for the medium sub:
- Calories – 450
- Protein – 29g
- Carbs – 45g
- Fat – 13g
Those numbers are pretty good for fast food.
Other Healthy Sub Options Worth Trying
If the Light Italian doesn’t cut it out for you, there are other options worth trying. Try these options and thank me later:
Hook & Ladder Light
Definitely not a new item on the menu. But many Firehouse Subs fans will agree with me that it’s one of the healthiest options on the menu.
Turkey and ham are the primary ingredients in this food. The original version has less cheese. The Hook & Ladder Light has a good protein hit and about 430 calories.
Turkey and Cranberry
This one is for my turkey lovers. It’s not always available on the menu. It’s a seasonal menu item. But whenever you see it, make sure to try it.
It’s made with lean turkey breast and tangy cranberry spread. You will love the sweet and salty balance it provides. Because of its healthy ingredients and low calorie count, it’s considered a healthy option.
Veggie Sub with Smart Swaps
If you like being on the veggie side of things, I recommend you try the Veggie Sub. You can customize this order to make it lighter and healthier.
Go for half the melted cheese or skip it entirely. Add more avocado – it’s a healthy fat source. Don’t go easy on the lettuce, tomato, onions, and pickles – load them up. Lastly, use wheat bread or ask for a salad bowl.
It’s an amazing meatless option that can fill you up easily.
Smart Customization Tips to Cut Calories Without Sacrificing Taste
Customization is key to making your meal healthier at almost any restaurant. Most sandwiches at this restaurant can be made lighter with a few quick changes. Here’s what I recommend you do:
- Opt for wheat instead of white – it has more fiber and fewer carbs.
- Don’t add mayo, or just ask for a light one. This will seriously cut down the fat.
- Go for half a cheese or skip it entirely. This will save over 80 calories.
- Go hard on the veggies – they are free and filling.
- Order a medium or small size. Large is tempting and can add up.
- Tell them to make it “dry”, then add your own sauces lightly.
You can enjoy all your favorite subs on the menu on your terms. Just tell them how you want it.
What About Salads or Bowls?
Firehouse isn’t big on salads, but some locations let you turn any sub into a salad or bowl.
Ask if they can serve it without the bread. You’ll get all the good stuff – meats, veggies, sauces – on a bed of greens instead.
It’s not always listed on the menu, but it doesn’t hurt to ask.
Pro tip: Add avocado and banana peppers for flavor without the calories.
Wrapping Up: What to Skip if You’re Watching Calories
Not every sub is a smart choice if you’re eating light. A few to be cautious with:
- Meatball Sub – over 1,000 calories for a large
- Firehouse Hero – high-fat meats and cheeses
- Sweet & Spicy Meatball – delicious, but heavy on sugar and sodium
- Full-size Italian – great taste, but a calorie bomb
That doesn’t mean you can’t ever have them – just maybe not if you’re trying to eat clean that day.
