Healthy Chicken Teriyaki Sub Recipe | High Protein Takeaway Swap

Healthy Chicken Teriyaki Sub Recipe | High Protein Takeaway Swap

If you love a chicken teriyaki sub then we have a great recipe for you to try.

We have taken inspiration from the famous chicken sub and put our Zing Wellbeing SPIN on the recipe

We hope you love it - we do!!

And you can get access to all our recipes, program and app here

Chicken Teriyaki Sub

Serves: 2
Calories per serve: ~345
Macros per serve:

  • Protein: 33g

  • Carbs: 28g

  • Fat: 9g

  • Fibre: 7g

🍗 Ingredients (For 2 Serves)

For the Teriyaki Chicken:

  • 250g skinless chicken breast, thinly sliced (125g per serve)

  • 1 tbsp low-sodium tamari or soy sauce

  • 1 tsp maple syrup or honey

  • 1 tsp fresh ginger, grated

  • 1 clove garlic, minced

  • 1 tsp apple cider vinegar or rice vinegar

  • ½ tsp sesame oil (for the full recipe – minimal fat)

For the Sub:

  • 2 small wholegrain or seeded rolls (aim for ~120 kcal each, 3g+ fibre)

  • 2 tbsp mashed avocado (1 tbsp per sub = healthy fat alternative to mayo)

  • 1 cup shredded lettuce

  • ½ cup grated carrot

  • ½ cucumber, sliced

  • ¼ red capsicum, thinly sliced

  • Optional: fresh coriander or sesame seeds for topping

👩🍳 Method

  1. Make the Teriyaki Chicken:
    In a bowl, mix the tamari, maple syrup, vinegar, garlic, ginger, and sesame oil.
    Add chicken and marinate for at least 15 minutes.
    Heat a non-stick pan and cook chicken until fully cooked and slightly glazed (5–7 mins).

  2. Assemble Your Sub:
    Slice your wholegrain rolls. Spread 1 tbsp mashed avocado on each.
    Layer with lettuce, carrot, capsicum, cucumber, and warm teriyaki chicken.
    Top with optional herbs or sesame seeds.

  3. Serve immediately, or wrap for a nutritious lunch on the go!

✅ Why This Version Is Better

  • Less sugar & sodium than commercial teriyaki

  • More fibre thanks to wholegrain bread and raw veg

  • Healthy fat swap (avocado instead of mayo)

  • Higher protein to support muscle tone, energy, and immune health

  • Gut-friendly and satisfying without the crash

Macro Comparison: Chicken Teriyaki Sub

Subway Chicken Teriyaki (6-inch):

  • Calories: 370

  • Protein: 25g

  • Carbs: 55g

  • Fat: 4g

  • Fibre: 5g

Zing Wellbeing Version:

  • Calories: 345

  • Protein: 33g

  • Carbs: 28g

  • Fat: 9g

  • Fibre: 7g

✅ Zing version is higher in protein and fibre, with fewer carbs and moderate healthy fats—making it a more balanced, gut-friendly option.

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