Turkey & Avocado Whole Grain Sub
1 servings · 10 min prep
Macros per serving
↓ 28% fewer calories · 120 kcal saved
Smart swaps
- Genoa salami and capicola→Sliced turkey breast
Turkey breast has 80% less saturated fat than cured deli meats while providing more lean protein per ounce.
- White sub roll→Whole grain sub roll
Whole grain bread adds 3-4 g fiber per serving and has a lower glycemic index, keeping blood sugar steadier.
- Provolone cheese and mayonnaise→Mashed avocado
Avocado provides heart-healthy monounsaturated fats and potassium instead of saturated fat from cheese and mayo.
- Shredded iceberg lettuce→Baby spinach
Spinach delivers significantly more iron, vitamin K, and folate compared to nutrient-sparse iceberg lettuce.
Original
- 1 roll Italian white sub roll
- 2 oz Genoa salami
- 1.5 oz spicy capicola ham
- 1.5 oz Black Forest ham
- 2 slices provolone cheese
- 0.5 cup shredded iceberg lettuce
- 3 slices sliced tomato
- 1 tbsp yellow mustard
- 1 tbsp mayonnaise
- 1 tsp red wine vinegar
- 0.25 tsp dried oregano
Healthy version
- •1 roll whole grain sub roll
- •4 oz sliced turkey breast
- •0.33 whole ripe avocado
- •1 cup baby spinach
- •3 slices sliced tomato
- •2 tbsp thinly sliced red onion
- •0.25 cup sliced cucumber
- •6 rings banana pepper rings
- •1 tbsp Dijon mustard
- •1 tsp red wine vinegar
- •0.25 tsp dried oregano
- •salt and black pepper
Method
- 1
Slice the whole grain sub roll in half lengthwise, leaving one side attached as a hinge.
- 2
Spread Dijon mustard evenly across both cut sides of the roll.
- 3
Mash the avocado with a fork and spread it on the bottom half of the roll.
- 4
Layer the sliced turkey breast evenly over the avocado.
- 5
Add the sliced tomato, cucumber, red onion, and banana pepper rings.
- 6
Top with a generous handful of baby spinach.
- 7
Drizzle red wine vinegar over the vegetables and season with oregano, salt, and pepper.
- 8
Close the sub, press gently, and slice in half on the diagonal to serve.