Subway’s new Protein Pockets are affordable and filling—but how do they taste?

Subway sandwiches have been a cornerstone of the American fast food landscape since 1965. But recently, the chain has been closing locations across the country; in fact, the number of stores fell below 20,000 for the first time in more than 20 years, according to CNN. Of course, Subway has responded to changing times with all sorts of menu pivots, from footlong nachos to pizza. 

Most recently, it was Protein Pockets, a line of wraps designed to keep you full and energized for the long haul with a range of proteins and fresh produce. To find out if the LTO menu addition was worthy of a comeback, I headed to a Philadelphia Subway store to try them all. Read on for my honest reviews, original photos, and all the details you should know before ordering one yourself. 

What are Subway Protein Pockets?

Subway Protein Pockets are curated wraps that launched on January 8 and are available for a limited time. They contain 21 or more grams of protein each. There are four varieties that come on a warm, soft tortilla. Here’s the full lineup: 

• Baja Chicken: grilled chicken, Monterey cheddar, Baja chipotle sauce, lettuce, Roma tomatoes, jalapeños

• Peppercorn Ranch Chicken: grilled chicken, Monterey cheddar, peppercorn ranch, lettuce, Roma tomatoes, pickles

• Italian Trio: Black Forest ham, aged pepperoni, Genoa salami, provolone, garlic aioli, banana peppers, lettuce, Roma tomatoes

• Turkey & Ham: oven-roasted turkey, Black Forest ham, provolone, honey mustard, lettuce, pickles, Roma tomatoes

Are Subway Protein Pockets healthy?

Yes, as the wraps are balanced between lean proteins, fresh veggies and modest amounts of sauce and cheese. Each variety clocks in at less than 500 calories and 21 or more grams of protein. Analyzing the following stats alone, I’d opt for one of the chicken options to minimize fat and calories and maximize protein. Here are the calories and protein content for every wrap for reference: 

• Baja Chicken: 330 calories, 24 grams of protein

• Peppercorn Ranch Chicken: 330 calories, 24 grams of protein

• Italian Trio: 490 calories, 23 grams of protein

• Turkey & Ham: 320 calories, 21 grams of protein

How much do Subway Protein Pockets cost?

Each wrap costs $3.99 (although the price is higher in Alaska and Hawaii), which is pretty darn affordable compared to similar competitor options. It’s also nice that none of the sandwiches feature fried ingredients or particularly pricy proteins, so they’re satiating without breaking the bank. 

Subway Protein Pockets: my honest review

The Peppercorn Ranch Chicken felt like a wholesome play on a Popeyes' Chicken Wrap to me, with grilled chicken instead of fried. The ranch dressing was black pepper-y, tangy and creamy, offering plenty of richness to its crisp components. The chicken itself was a bit visually unappealing, as it looked like pre-cooked chicken strips you’d buy at the supermarket rather than freshly grilled. But it was still tender and moist with a neutral savory flavor. I found this Protein Pocket to be super balanced, and it was probably my favorite of the four.  

The Baja Chicken brought moderate, smoke-kissed heat to the table, courtesy of the chipotle spread. But the pickled jalapeños upped the spicy ante with a bonus dose of vinegary zing. All the toppings felt very cohesive and the wrap was neatly assembled. The tortilla was very pliable and soft (across the board, that is). I wish there’d been more chicken, as the protein got a bit lost under the tomatoes and lettuce. That said, both veggies looked and tasted fresh rather than soggy, brown, or overripe. 

As for the Italian Trio, it’s designed for meat-lovers who are craving a full-size sub, but opting for something healthier. I wasn’t a huge fan of the salami, as it tasted excessively fatty and had a very greasy mouthfeel. The pepperoni, however, brought decent kick, slight tang, and richness to the handheld. I also appreciated the sturdy crunch of the banana peppers. The garlic aioli got a bit lost in the wet toppings; I could see mayo, a splash of vinegar, and dried herbs playing nicely in its place, but I imagine more liquid in the mix could get messy without proper bread to absorb it.

Purists will appreciate the Turkey & Ham iteration, as it’s the closest choice to a standard deli sammy. That said, the pickles felt a bit out of place to me; I feel like onion, or even cucumber, would’ve been a better fit, as the honey mustard dressing offered plenty of acidity on its own. The portion of meat also seemed a bit meager compared to the others, but maybe that’s just because it looked more veggie-heavy. This was also no doubt the messiest option of the four—perhaps they were just extra generous with the condiment. 

TLDR: Are Subway Protein Pockets worth it?

In short, yes. Were any of them life-changingly delicious? No. Are they solid, affordable options for on-the-go noshing? Absolutely. At $4 a pop, Subway’s Protein Pockets are satiating, nutritious, and reasonably priced. I’d recommend either grilled chicken option above the other two. If you used to be a Subway regular but fell off the bandwagon, this limited-time deal is worth going back for.