Subway breakfast review (Ren Man guest post/giveaway).

by

Let me preface this review of the Subway Western Egg White & Cheese English Muffin Melt by noting that we live in Austin, Texas, the recognized breakfast taco capital of the world according to the New York Times.

This morning because because my wife totally and completely begged me instead of walking across the street to El Arroyo for a breakfast taco fix, I went to the Subway next door.

I have to say, the breakfast at Subway is pretty good.

The egg white version I had is only 160 calories, of which 35 come from fat.  This compares favorably to McDonald’s Egg McMuffin, which has 300 calories, of which 110 come from fat.

(MizFit note: compares favorably.  can you tell which one of us is the lawyer in the family? His prose is definitely more lovely.)

Like breakfast tacos, I would have to eat at least 2 of the Subway breakfast sandwiches to even put a dent in my morning hunger, but I wouldn’t feel bad about eating 2 of these.

The low point of the breakfast was definitely the coffee.

Subway serves Seattle’s Best Coffee, which is a deceptive name because Starbucks is the best coffee to come out of Seattle.

(MizFit note: OUCH but, as Leo DiCaprio said in Catch Me If You Can, I concur.)

I appreciate that Subway is trying to make fast food at least reasonably healthy.

Breakfast can be a particularly difficult meal to get on-the-go, as the Toddler Tornado can attest by our Saturday morning visits to Howdy Donuts.


(MizFit note: I added picture. Photographic evidence is much more compelling.)

Having an egg-white option is definitely a nice alternative, especially when it tastes good enough that you actually want to eat it.

So there you have it.

A breakfast review from Ren Man which pretty much covers it all save *my* favorite part of the Subway Breakfast experience which is their optional WAKE UP CALL.

(have you seen that before? if not–please to enjoy.)

And, as implied in the post-title/evidence below, we have a few gift cards to give away.

Three five dollar cards (which seeing as a breakfast combo is a mere $2.50 should cover your morning meal quite nicely) to be precise.

You may be entered to win for the lowlow cost of a comment below.

Ren Man out’ed himself as a donut-fiend on those rushed mornings when breakfast needs to be on the run.

Now it’s your turn.

Step up and share what YOUR go-to breakfast is on the run.

Be it dry cereal or croissants please to hit us all up in the comments.

USA ONLY

Winners announced 7.30.10

EDITED TO SAY:

There have been some tweaks up in herre—due to some potential impending BLOGcitement—which resulted in a small lag between when you COMMENT and when it SHOWS UP.

Just FYI (if by “FYI” you mean it took me eons to figure that out as well—which I do)

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Comments

  1. Excellent guest posting, Ren Man! I think I would have to threaten bodily harm to get Tom to even consider posting so much as a “Hi” to my blog. Even in a comment.

    My go-to breakfast on the run is typically a cereal bar (Fiber One, Kudos, Nutri-Grain … that sort of thing) and a coffee. Must have the coffee! (Maxwell House if made at home — Dunkin Donuts if purchased outside. NOT a Starbucks fan!)

  4. I usually forget that there is anything other than a box of dry cereal in the house. When we are out of milk, I poach from Chickadee and use her soy. I’m a cradle robber like that.

  6. Gas station cappuccino & a donut. Terrible – I know! Thankfully, my recent change to intermittent fasting, has eliminated the need for a go-to quick breakfast and I’m not as tempted to stop on my way to work.

  8. hahaha- I always like a mans perspective on food. Josh would need two of these as well….and we’ve been wondering about their breakfasts. I will definitely be skipping on the coffee for the starbucks drive through!

  9. Hi Ren Man!

    My go-to breakfast on the run has always been an egg mcmuffin minus the canadian bacon. If our subway had a drive thru, I could be persuaded to make a change.

  10. I’ve been known to get a Dunkin Donuts bagel with my coffee on rushed mornings…

  11. Awesome review. I’ve never had breakfast at subway so it’s good to know it’s an alternative.

    My on the go breakfast is pretty much anything that is left over in the fridge. Shameful I know. In the past, ‘ve been known to have pasta salad for breakfast if I was running late and it was all I could find.

  12. You folks have been drinking the STBX kool-aid. I’m a WA girl, born and bred and think that STBX is over-roasted and bitter. Give me a SBC any day of the week – while in Seattle, of course. I haven’t had this brand outside of The Evergreen State, so it may not travel well.

    That being said, I love the idea of having a decent option available when things run amok with my normal schedule. Thanks for the review. I’ll definitely check them out!

  13. Mine is a diet coke but the hundreds is even more weird he likes uncoiled egg noodles as his favorite on the rush anything

  14. Ok so as I was reading this post the commercial for Subway’s breakfast came one….so that has to be a sign that I should try it 😉 Or maybe even win this giveaway LOL!

    The breakfast I like to grab if I’m pushed for time in the morning is some Kashi Go Lean and some skim milk. Takes a matter of seconds to pour and only a couple of mins to eat. Breakfast is my favorite meal of the day so I make sure I have plenty of time to actually cook a hot breakfast, which by the way doesn’t take as long as most people make it out to take. It is kind of easy for me to do cause I normally am up around 5am and don’t need to be anywhere most days until 9am.

  17. I love it! There are Subway’s on every corner around here and it is safe to say (right, Mr. Fit?) that I have never stepped into one. But you might have convinced me to give it a whirl now that I’m aware of the egg white goodness.

  18. Whole wheat English muffin and a shmear (that’s for you, Miz!) of peanut butter. Need my am protein!

  19. Morning! Great post. I always like to read a review before heading out to give something a try.
    My go-to breakfast, cereal, a container of yogurt w/a piece of fruit or a packet of oatmeal.

  20. LOL at the MizFit notes 😉

    I am another breakfast skipper when on the go.

    Bad. Bad. Bad.

  21. I’ve always wondered how their breakfast is. I’ll go there for lunch if there’s nothing else around since their veggie delite sandwich isn’t too bad. My husband would love their breakfast stuff, I think.

  23. My favorite go to quick breakfast is a bagel with peanut butter smeared on quickly. Quick, but still squealches hunger.

  24. Yum! Great job, Ren Man. We’ve been traveling the past couple weeks and have made Subway our go to place for breakfasts. There’s enough variety that we all can have something we like and the price is reasonable. A much better option than pastries, especially when traveling with my daughter who tends to have a sensitive stomach and can get car sick.

    Because I’m always up at the proverbial crack, our favorite ‘go to’ breakfast is egg whites, spinach and a little Parmesan cheese in a “cup” of sliced ham, chicken or turkey, baked in muffin tins. Or … a bag of homemade pumpkin chocolate chip muffins from the freezer may or may not show up in the car.

  25. I don’t usually eat breakfast. I know, color me bad. I work out in the AM–I’m the kind of person who takes awhile to build up an appetite. But worry not–I can still you a Subway coupon for a salad, etc.

  26. Breakfast on the run is my re-usable water bottle filled with some milke and whatever else I can eat in the car without spilling all over myself. 🙂

  27. Next time I’m in Austin, Renman and I are kickin’ it at Subway… and then Howdy donut. Breakfast is on me. Actually, #mizboorun seems like the perfect excuse to buy this man some breakfast.

    I’m usually pretty good about eating an egg white omelet or peanut butter toast or something reasonable for breakfast. Once a week though I plan to consume one of the most amazing breakfast sandwiches of all time. Gandolfo’s is a mini-chain that started in Utah that has the most amazing sausage, egg, and cheese sandwich on a kaiser roll. It’s a 650 calorie behemoth, but it’s my once a week (or once every two week) indulgence. AMAZING!

  28. Loooooooove your post, Ren Man!!!! Florida was one of the first States to have the Subway breaky, yet, I never gave it a go!!! After reading this post, I SHALL!!!! Hope to see MORE from you in the future!!! And, as always, Lil Tornado is PRECIOUS!!! (Smile melts my heart Errrry Time!!! 😉

  31. Thanks for the subway breakfast review. I like getting their flatbread with egg, cheese, bacon, lettuce and tomato with a tad bit of mayo. Delicious. Or, it was until I gave up wheat. My kid is gluten-free, so his choice when we stop in the subway is 3 pieces of turkey with lots of black olives, and white milk to drink. They are (almost) always nice enough and understanding to just wrap up the turkey and olives.

    Thanks for the post! Vee at http://veegettinghealthy.blogspot.com

  32. I am one of those people who wake up early to make sure I have a proper breakfast before I leave the house….I just can’t start my day without a breakfast w/ protein plus a beverage full of caffeine….that said, today I had a PB&J sandwich bc we were running a little behind. I LOVE breakfast tacos (weekend treat) but I have heard good things about the Subway breakfast so I need to check it out.

  33. My “gotta’ get out fast” breakfast is peanut butter and jelly. I don’t do it often – I usually have time for a good breakfast, but I love my PBJ!

  34. I always make time for breakfast before I leave the house (protein & caffeine required) and I love, love tacos as a weekend treat. I haven’t tried Subway’s breakfast but I’ve heard good things. I need to check it out!

  35. Love the pics!!!! CUTE!

    Go to breakfast – always coffee & if busy & on the run, my homemade protein bar although I have that too when not on the run along with some other goodies! 🙂

  37. Uhm… it never seizes to amaze me how Americans GO OUT for BREAKFAST? What’s wrong with a bowl of cereal or a peanut butter sandwich???

    Fixing a sandwich is cheaper AND healthier AND easier…

    Sorry, but it’s just plain weird to me (european, dutch in fact).

  38. my breakfast on the run is a handful of almonds, maybe a cheese stick, and a piece of fruit.

  40. Nice to have a man’s perspective. I’m trying to get my husband to start watching what he eats. When he stops for breakfast before work, he orders eggs, potatoes and sausage for breakfast…and the sausage patty is as big as the plate!! He thinks he’s getting a bargain, I’m thinking he’s getting heart disease!! I’ll have to get him to please try this instead. Thanks for the post, you have a lovely family.

  41. Breakfast on the run is a protein bar and a piece of fruit. Got to have a little bulk.

  42. Ryan @NoMoreBacon – deal. Howdy Donuts truly needs to be experienced. I didn’t even mention the spicy kolaches! Crap – now I’m hungry for donuts…

  43. My fav on the go breakfast is Starbucks – So many options! Oatmeal, greek yogurt parfait, protein plate, protein smoothie.

  44. I agree with the WA native (being from OR myself) that SBUX is burnt coffee, but Seattle’s Best is owned by SBUX…
    I start a cross-country move back to Oregon on Thurs., so I am planning on trying the egg white sandwich at Subway. I have found that it doesn’t take that much time to make a breakfast sandwich in the morning: Microwave 1 egg for a minute or so, toast an english muffin, pull out a piece of foil, put the egg, muffin, and a slice of cheese in the foil, wrap it up, and run. By the time you eat it, the cheese will have melted. I use public transportation, so I’m always eating this at the bus stop.

  45. Egg McMuffin with Sausage and Cheese…. lol

    Actually though, I’m starting to think the subway option is better though… only time *and some nice gift cards* will tell.

  46. Breakfast on the go — bananas! Healthy, easy, come in their own packaging.

    If there is time for nothing else, I bring a few bananas.

  47. Breakfast on the Go: Jimmy Dean Breakfast Bowl D’Lite, Turkey Sausage and Egg Whites.

    Best Coffee: No how, no way Starbucks. Drink it black, it tastes burned! In New England, best goes to the New England only Paul Newman Organic Breakfast Blend Coffee at – ta da! McDonald’s! Other than that, it’s Dunkin’ Donuts by a long shot.

    RenMan and the Tornado need to go to Dunkin Donuts. They’ll never want to say Howdy again.

  48. Breakfast on the go, bannas in yogurt, or scrambled eggs salsa, and whatever veggies I have on hand, put in a whole wheat tortilla @anniemos on twitter

  49. My go to breakfast is a bagel, if I’m lucky – but I’d much prefer a giant bowl of oatmeal or a protein packed smoothie and a piece of lemon poppy seed bread… yummmm!!

    Thanks for the report on the Subway breakfast – I’ve been wondering how they are but a little afraid to try them :/

  50. I also enjoy the Subway breakfast…it’s great. My goto breakfast is yogurt and oatmeal mixed together…

  51. *waves at Ren Man* thanks for the guest post and review! I like egg white breakfast sandwiches (homemade ;)).

  55. I don’t generally eat breakfast, even on the run, because I don’t pass any breakfast places that are open on my way to work. Once at work, I rarely get the chance to go out and get something.

  56. Thanks for the review Ren Man! I’ve been wondering about the Subway breakfasts since they started marketing them but have never been brave enough to try – this will change now!

    My go to breakfast? Yogurt with granola. We always have a bit of each in the house and it’s SO easy to just sprinkle some granola (or some kind of cereal) into the little cup of yogurt. A little healthy breakfast in no time.

  57. To be honest, this post makes me want to go to El Arroyo instead (though downtown parking always scares me away). But I’d be willing to give Subway a try, especially with this hearty endorsement!

    I rarely, if ever, have breakfast “on the run”–I always make time to eat at home, whether it’s cereal, bagel, or a smoothie. I guess I’m just cheap, too. 😉

  58. I love Subway breakfast! Those Western Ggg White Melts are great and really filling. It much better than the burrito meal I’d grab at McDonald’s before!

    Most of the time, I just eat a granola bar for breakfast, so free Subway would be awesome!

  59. I love me some hardboiled eggs in the morning. Typically what I’ll do is boil up a bunch on the weekend so that they’re just ready to go in the mornings all week. Hardboiled eggs last well in the fridge for about a week, so this works out well. I’ve always got something healthy to grab for breakfast, even if I’m on the run.

  60. My breakfast-on-the-go is either overnight oats with various mix-ins or an individual cup of Greek yogurt, packed with fruit and some cereal. Quick, healthy options that I can take with me to work and eat at my desk if I’m running out of time at home.

  61. I never eat bfast on the go, I always make time for it – it’s just so good! But if I did, I would probably throw some Kashi Go Lean in a baggie and much away. Or some greek yogurt w/fruit.

  62. You guys are all so lucky to have breakfast, as for me and the graveyard shift it makes it tough to eat. I come straight home take my insulin and then plp myself down for my morning sleep. By the time I wake up it is lunchtime.

  63. I pack my breakfast and take it to work. Not sure if that counts as “on the go,” but it DOES mean that I can wait until I’m actually HUNGRY before eating. (I’m very rarely hungry in the first few hours after I wake up.)

    But if I’m really pressed for time and racing out the door . . . coffee. The biggest size I can get, carried with me until almost noon. (Yes. I know. Caffeine for breakfast? Not so healthy. But it works!)

    No need to enter me. 🙂

  66. Sadly Seattle’s Best is a subsidiary of Starbucks but they are both just plain gross burnt coffee, give me a small coffee shop any day. I do however hit starbucks for tea and a breakfast sandwich for breakfast on the go, if i have a mere 5 minutes I’ll make a peanut butter and banana sandwich at home. I actually do not know of a conveniently located subway to me, might have to check that out.

  67. If I am in a hurry, after making sure all 4 kids have eaten, my go-to is typically to not eat anything – which is awful I know, but a sad fact of my life. I have never been a big breakfast person anyway, but I have been trying to eat something when I have the time.

  68. If I have to have breakfast “on the go”, I generally pack up my normal breakfast (oatmeal, smashed banana, and peanut butter or cereal and yogurt) in some tupperware and make eat it at work. Most days, I make time time in the morning to enjoy it at home.

  70. I like Subway’s breakfast options and agree the coffee isn’t the best but if you need coffee sometimes like I do, there you go…one stop breakfast shop. On the go I like to get Subway when I can or from home a granola bar & juice.

  71. I like Ren Man a little bit more now that I know he’s a lawyer. And I’d love to win a gift card! My breakfast-on-the-go of choice these days is a smoothie – egg white protein powder, 1% organic milk, & frozen strawberries. Magic-Bullet the crap out of it, put a lid on the cup, and go!

  73. I don’t normally do breakfast on the go. And I’m usually late for work. Coincidence? But, I probably go with some version of peanut butter and toast/bagel and banana combo if I am on the run or heading on a long drive or something .

  74. My go to breakfast is oatmeal in a travel mug. I throw in some dried cranberries and let it all steep while I drive to work. When I get to work I eat it while I wait for all the computers to start up. Which can be quite a wait. Then I wash it all down with some coffee. I keep a handy dandy banana with me to eat a while later. I see the subway breakfast but haven’t had the time to stop in and give it a try.
    Love your blog.

  75. Thanks for that review! I’ve been wondering about the new Subway breakfast items and am now more confidant to actually try them out. And breakfast tacos sound GOOD!

    My out the door breakfast is usually a banana, cereal bar, and diet coke.

    Ashlee

  77. I didn’t know Seattle’s Best was owned by Starbucks. I’ve recently switched to green tea, which I brew at home. When I drink coffee, it’s typically homebrewed toddy. Though this morning–after a nite where the Tornado refused to sleep–I drank a LOT of coffee at work.

  78. My grab-and-go breakfast is a boiled egg and an apple or banana. I boil 1/2 doz eggs at a time and keep them in the fridge for just that purpose. (Although sometimes I grab-and-stay.)

    For external breakfast-on-the-go, I like the McD’s Yogurt Parfait. I could probably go for the Subway, though, since they’re my lunch-on-the-go frequent option.

    And I agree about the coffee–not about Starbucks, but about the Seattle’s Best. Border’s serves that and eeeewwww.

  80. Yeay, a guest post from RenMan? How cool is that! And The Things would love to partake of the pink box with Tornado. (Even though they preach otherwise. *cough*)

    I don’t often need to eat at the “dashboard diner,” but when I do (hello, 7 a.m. Pilates class a half hour from my house!), I go for some sort of meal bar (<= 15 gm carb with <10 gm sugar and at least 7 gm protein) and throw some hot water and a green tea bag in a to-do mug.

    Otherwise, my breakfast at home pretty quick & simple during the weekdays, too, usually eggs and a piece of toast, or an open-faced PB&J. Or oat bran+flax+peanut butter, many thanks to Miz, who introduced me to that taste sensation! 😉

    And coffee, lovely coffee! That is so funny about SBC being owned by STBX, because my husband–who despises STBX–likes the SBC decaf.

  82. I usually nibble a Kahi granola bar (pumpkin spice) if I’m on the go, or if I have time, a somewhat unhealthy bacon and egg on a biscuit from Tim Hortons, with a cup of their yummy coffee. They’re not terribly good for you, but I only have one every few months so I enjoy it thoroughly.
    99% of the time I try to make oatmeal every morning and make sure I have time to make and eat it…yum. I dislike eating while doing other things and try and make the point of doing nothing but eat when I eat…

  83. My quick go-to has always been quaker granola bars, when I don’t have the time for a bowl of Kashi heart to heart.

  84. Lately I’ve been trying to add egg and toast in the morning and cut out half the cereal. But my “I overslept” breakfast is still a full bowl of cereal. It’s almost always generic frosted mini-wheats. For some reason, I can’t stand the brand name kind but every generic I’ve ever tried I like.

  85. My go to breakfast for on the run is smoothies… I love a good protein smoothie and it’s great on the go.

    Thanks for hosting the giveaway and great review Ren Man!

  87. I’ll have to give the breakfast sandwich a try. If I don’t have time to even make a smoothie, I’ll carry a little trail mix and mix it with Chobani yogurt.

  88. I like a sesame bagel, plain. Just gnaw on that sucker! I am ashamed to also admit that, yes, I’ll even drink a slim fast (or like drink) as fast sub for the morning meal.

  89. I almost always eat breakfast at work or in the car. A baggie filled with cereal (preferably Fiber One mixed with Frosted Cheerios) is my take-along meal of choice. Thanks!

  90. I’m a subway addict so this would be divine! My favorite go to breakfast is a Luna bar – chocolate peppermint stick.

  91. No need to enter me I just had to say that I love the family affair around here.
    It’s cool to see the man behind the woman who blogs.

    GO REN MAN!!

  92. Gosh, those donuts look promising. Homer would approve!

    And hopefully one day I will be as eloquent as Ren Man (me equal lawyer in training).

    As for breakfast on the go, I love me some bananas, milk, and pretzels. All separate, mind you, but all quick and easy and yummy.

  93. Haven’t tried the subway brekkie yet but want to as there subs are good.
    I usually throw a banana, some frozen TJ fruit, ice, water and a little creamer into my bullet and drink my smoothie on the way to work.

  94. My breakfast on the go is cereal, fruit and milk in a tupperware container! Or a smoothie with peanut butter or a bagel with pb and j.

  95. I love Subway B’fast! Tho these days I am mostly grabbing a protien smoothie-type thing in a to-go cup for my first breakfast (about 6:30 AM) and then doing some eggs later on.

  96. I loooooove the Sausage McMuffin from McD’s but can’t bring myself to eat it anymore. I’ve had the subway breakfast sandwich and it is pretty good…agree with your husband though, not horribly filling!

  97. Have been wanting to try that. Sometimes I have an egg mcmuffin when I have run out of convenient WW bars, or fiber one bars. I usually try to tell them to at least take off the cheese! 160 cals sounds much better. I will definitely try it. Love your blog!

  99. Guest poster Ren-Man is quite the popular dude! Some sort of bar that is in the pantry and is edible. And a big coffee as I’m flying down the road. Not being late again. Nope – not me – nuu uh…..

  100. Go to breakfast M-F is 2 scrambled egg whites and a bowl of oatmeal with walnuts, dried cranberries and blueberries! Yummy! Only do breakfast out maybe once every couple of months! We do Dunkin’ Donuts on rare occasions! Shameful admission!

  101. Please, no prize for me. I am CANADIAN! I love saying that!

    Love the pic of Ren man and the Tornado.

    My on the run breakfast which I take to work…when I am working is a shake. Chocolate protein powder, cocoa powder, peanut butter, a banana, skim milk, ice and sweetener. Blend and enjoy!

    I am posting a pic of my son tonight…he was wearing a shirt that made me think of you.

  102. Yay, hi Ren Man! 🙂

    My go to breakfast is either pure protein bars (less calories, 20g protein) or premiere nutrition bars (more calories, 30g protein). I have lots of breakfasts I LOVE (cereal and almond milk, yogurt, pancackes/bacon/sausage/hasbrowns, etc), but I don’t feel right without a low calorie protein cavalcade in the morning.

    Sadly, I don’t do eggs. So the b-fast sammich might be lost on me, but I do love Subways fresh veggies and frequently get a footlong turkey no cheeze with all the veggies when I’m a hungry monster and don’t have a lot of calories to spare).

  103. I have been wanting to try Subway’s breakfast stuff, but I keep forgetting they have breakfast food!

    That picture of the Tornado with the donuts is precious!

  104. great post! i might just have to check out the subway…
    my go-to on the go breakfast is coffee and a Clif bar Builder’s bar.
    keep up the great work!

  106. I don’t really have an answer. I don’t ever really have to have breakfast on the go, LOL. I usually have oatmeal with whey protein?

  107. My fiance started a mission to get into the best shape of his life by our wedding next summer, August 26, 2011. He keeps up with his journey on his blog at http://www.theheavymansdiary.blogspot.com. In the last 2 months he has lost over 30 pounds. Our go to breakfast is egg whites on whole wheat toast from the local deli or a low fat muffin. Check out his blog if you have a chance and feel free to send any advice or suppport his way. Thanks!

  108. current fave proteinaceous breakfasts are lowfat cottage cheese with (thawed) frozen blueberries, or 2 eggs with frozen spinach and parmesan cheese

    out the door in a rush would be a banana or a bagel if I’m lucky enough to have either around…

  109. Great post! I have tried Subway’s breakfasts and I think they’re great!
    I did write them to complain that they should open before 7… I have a long commute and leave my house at 6! lol
    oh well, there’s always Starbucks! 🙂

  110. Naw, not Subway. Too mainstream and bland. And tasty doesn’t have to mean overkill with jalapenos. Has to be something I can’t make at home better and/or cheaper. Here’s something different: Fish for breakfast. My favorite home breakfast and mainstay: Half a tin of kipper snacks (herring), paper thin slice of onion, and eggs. My fav OTR home breakfast sandwich: Open-face, smoked salmon slices, paper-thin slices of onion, and lettuce on two halves of a toasted Thomas’ mini-bagel. Yeah, I know, FISH for breakfast? NOT big in the US, but I was Omega-3 long before it was cool – and didn’t even know it. Seriously, if you are health conscious, okay, egg whites and veggies on a chunk of bread if you like, but a whole 100 g (3.5 oz.) tin of kipper snacks has only about 210 kcal for all that good fish oil.

  111. Wonderful web site. Plenty of helpful info here. I’m sending it to several friends ans additionally sharing in delicious. And of course, thanks to your sweat!

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