Jersey Mike’s Subs is an American submarine sandwich chain headquartered in New Jersey.
This franchise has close to 1,600 locations open and a hundred or so in development across the United States. Albeit in a smaller number, it also has locations in Canada and Australia.
Akin to sub shops of the same kind (Subway, Submarina, etc), at Jersey Mike’s you can easily get your hands on a vegan-friendly submarine sandwich.
Vegan options at Jersey Mike’s include:
- Two types of bread and four types of wrap
- Vegan-friendly toppings such as Avocado, Banana Peppers, Cherry Pepper Relish, Dill Pickles, Green Bell Peppers, Jalapeno Peppers, Lettuce, Onions, and Tomatoes
- Condiments and Sauces such as Mustard, Olive Oil Blend, Oregano, Salt, and Red Wine Vinegar
- Variety of chips including the Classic Lays, Lays BBQ, Fritos, Miss Vickie’s, Sun Chips, etc
- Tossed Salad
- Veggie Sub (without cheese)
- Soft Drinks
Below we’re going to look at these options in fine detail, and we’re also going to determine how we can maximize your vegan experience at Jersey Mike’s.
Jersey Mike’s Has Vegan Bread
Bread, at its core, is typically a mixture of flour, yeast, water, and salt.
However, a lot of the bread that you find at the supermarket (and in a lot of these restaurants) usually has more than these four ingredients.
As a result, we should always keep in mind that checking labels is ALWAYS an important measure to prevent us from falling for easy mistakes.
Jersey Mike’s serves two types of bread that don’t contain animal ingredients:
- White Bread
- and Seeded Italian Bread
They also have Wheat Bread available. Wheat Bread tends to be vegan but unfortunately, one of the final ingredients in Jersey Mike’s Wheat Bread (which is present in very tiny amounts) is honey.
The other form of bread available is Rosemary Parmesan Bread which contains cheese.
Jersey Mike’s Also Has Vegan Wraps
Wraps are typically vegan.
At their core, wraps are a mixture of flour, water, and salt, even though they have contained lard once upon a time. For those unfamiliar with lard, it’s essentially fat extracted from pigs.
Jersey Mike’s serves four types of wraps that are vegan-friendly:
- Flour Wrap
- Golden Wheat Wrap
- Spinach Wrap
- Tomato Wrap
The wrap variety is pleasantly surprising, and in combination with the different toppings and sides, it will allow you to create a meal that is both delicious and nutritionally fulfilling.
Vegan Options at Jersey Mike’s
Unfortunately, Jersey Mike’s doesn’t have a premade sandwich that is vegan-friendly.
Instead, they have a sub that can be made vegan (which we’ll look at below), but it’s originally made with vegetarians in mind. That’s not a problem, though.
You just have to look at the different ingredients on offer and create a vegan combo.
1- The Veggie (No Cheese)
The Veggie is basically a sub filled with layers of provolone and Swiss cheese, onions, tomatoes, green bell pepper, lettuce, oregano, red wine vinegar, olive oil blend, and salt.
To make it a suitable vegan option, you just have to remove the cheese.
You can also add other ingredients, including banana peppers, dill pickles, and also some avocado (which should always be added to any sandwich in my opinion).
The bread that is typically used for this sandwich is white bread (vegan), but if you’re searching for a healthier alternative, be mindful that their wheat bread contains a small dose of honey. Opt for the seeded Italian bread as an alternative.
2- Create Your Own Sandwich
What most vegans do (or at least, what I would do) is create a submarine sandwich from scratch, and it’s certainly doable considering the various vegan-friendly options available.
First off, I would choose among the two types of bread or four types of wraps available:
- White Bread
- Seeded Italian Bread
- Flour Wrap
- Golden Wheat Wrap
- Spinach Wrap
- Tomato Wrap
And then, I would pick among the following vegan-friendly toppings:
- Green bell pepper
- Dill pickle
- Banana peppers
- Jalapeño Peppers
- Cherry pepper relish
- Red wine vinegar
- Olive oil blend
You may also find additional sauces in different locations, as well as other ingredients. For example, some locations may offer Sauerkraut, Buffalo Sauce, and Teriyaki Sauce.
Above you can find some solid vegan options, but if you stick to calorie-light ingredients, you’ll likely be hungry moments later. Try to include more calorie-dense ingredients such as the avocado, which is rich in healthy fats.
Akin to many restaurants of the same kind, you’re also able to find a good variety of chips, many of which are suitable for vegans.
Vegan chips at Jersey Mike’s include:
- Lays Classic
- Lays BBQ
- Lays Salt and Vinegar
- Miss Vickie’s Sea Salt
- Sun Chips Original
- and Baked Lays
If you’re interested in french fries, they’re also available at some Jersey Mike’s locations. However, the reason I have not emphasized them in this blog post is that they’re not that common.
Jersey Mike’s nutritional page states that there are two salad options. The Grilled Chicken Salad and the Tossed Salad. The latter is vegan.
However, it’s just a simple salad with the following ingredients: lettuce, green bell pepper, tomatoes, and cucumbers. It’s always a good side to have.
Like most restaurants (or fast-food chains) you can also find a variety of drinks, including:
- Fountain Drink
- Bottled Water
- Diet Pepsi
- Mist Twist
- Diet Mist Twist
- Mountain Dew
- Diet Mountain Dew
- Mug Root Beer
- Wild Cherry Pepsi
- Sobe Drink (with 4 flavor varieties)
- AMP Energy Drink
- Pure Leaf Tea
- and Regular Juice (available in different natural flavors)
Personally, I don’t recommend drinking carbonated beverages since they’re unhealthy. But Jersey Mike’s has some healthy alternatives such as water, pure leaf tea, and lemonade (depends on the quantity of sugar).
Summary: Jersey Mike’s Has Some Vegan Options
Thankfully, Jersey Mike’s has a decent variety of ingredients that will allow most vegans to create a vegan-friendly sub.
There are two bread and four wrap varieties, and a handful of toppings that are common to most sub restaurants. What’s awesome about Jersey Mike’s is the fact they have avocado.
That alone can make any sandwich better, making it more nutritionally fulfilling.
They have different chips like the Lays Classic or Lays BBQ, but you can always opt for the healthier choice: a tossed salad. Finally, there are different vegan-friendly drinks, including sodas, teas, juice, and bottled water.
I believe Jersey Mike’s isn’t a bad place to eat a vegan sandwich. It’s not the best, but I’ve seen a lot worse.
Two Final Recommendations
Allow me to make two quick recommendations that have helped me in my vegan journey by ensuring I’m always healthy and deficiency-free.
- The first recommendation is my favorite vegan multivitamin supplement. It was created with vegans in mind. It contains vitamins B12, D, and Omega 3. In other words, it contains nutrients that vegans are generally low in.
- The second recommendation is this amazing vegan starter kit that is actually a bundle with 9 e-books that will help you lead a healthy, vegan lifestyle without running into any dietary deficiencies. It has great advice, and it includes print-outs and checklists that will make the theory easy to implement. This is something I’ve included in my recommended products page as well.
Thank you for reading this blog post and I hope it has served you well.