Subway Buffalo Chicken Melt: 59g Protein for 570 Calories

Subway’s menu can look “light” but still miss the whole point if you’re trying to keep calories down and protein up. Bread is usually the biggest fixed cost, and sauces are where people accidentally double the damage.

If you want a simple, repeatable order that stays under 600 calories and still brings real protein, this one is hard to beat.

Best high-protein order under 600 calories

At Subway, order this exact build:

• 6" sandwich on Artisan Italian bread
• Rotisserie-Style Chicken (triple portion)
• Provolone cheese
• Buffalo sauce

Macros for the finished order:

• 570 calories
• 59g protein
• 41g carbs
• 21g fat

It’s basically the “buffalo chicken melt” idea, but the reason it works is the triple chicken. That’s where the protein-to-calorie ratio comes from.

Exact ordering script (say it like this)

Keep it boring and specific. You’ll get what you want faster.

1. “Can I get a 6-inch on Artisan Italian?”
2. “Rotisserie-Style Chicken, but make it triple.”
3. “Add provolone.”
4. “Buffalo sauce.”
5. “Load it up with veggies (lettuce, spinach, tomatoes, onions, peppers, cucumbers, pickles).”

If they ask toasted or not, it’s up to you. Toasting doesn’t change the macros.

Why this order works (without feeling like diet food)

You’re getting most of your calories from chicken and cheese, not from mayo-based sauces or extra bread.

Buffalo sauce is also an easy way to make chicken taste like something without piling on calories. Subway’s Frank’s RedHot Buffalo is 5 calories per serving, so you can get the flavor without turning the sandwich into a sauce delivery vehicle.

Subway macros table (under 600 calories)

Here are several common Subway picks under 600 calories, using the chain’s published nutrition info.

Notice what’s happening: the footlong proteins can get you high protein under 600 calories, but they bring a lot more carbs (80g). If you want the “high protein, lower calorie, not a ton of bread” feel, the 6-inch build is usually easier to fit.

Easy swaps that keep it high-protein and low-calorie

These are the moves that usually make or break a Subway order.

Instead of Sweet Onion Teriyaki sauce, get buffalo sauce (saves 25 calories per serving, 30 calories vs 5 calories).

Instead of skipping sauce and being sad, get buffalo sauce (adds 5 calories, keeps the sandwich interesting).

Instead of adding a cookie, get apple slices (90 calories vs 35 calories, saves 55 calories).

Instead of a sugary drink, get bottled water, Diet Coke/Coke Zero, or unsweetened iced tea (0 calories).

If you can’t do the exact build

Sometimes the store’s out of something, or you just want a different vibe. These stay under 600 calories and keep protein decent.

• Footlong Grilled Chicken: 580 calories, 54g protein
• Footlong Oven Roasted Turkey: 540 calories, 42g protein
• 6" Rotisserie-Style Chicken: 310 calories, 25g protein

If you go with the standard 6" Rotisserie-Style Chicken, the easiest way to keep calories controlled is to be picky with sauces. That’s where most “wait, how is this so high?” moments come from.

How LeanBites helps you order this faster

LeanBites is an iPhone app (free to try) that scores every menu item at restaurants you already eat at. More protein per calorie ranks higher.

It personalizes picks based on your goal, activity level, cravings, and foods you don’t eat (and anything you exclude won’t get recommended again). It uses each chain’s published nutrition info, matches nearby locations automatically, and you can send the pick to Uber Eats or DoorDash in 1 tap.

Next time you’re in line at Subway, pull up your top-ranked pick before you reach the bread question. Decide first, then order fast.