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7 Healthy Orders at Publix Deli

We asked a nutritionist to build some healthy lunch orders at the Publix Deli. Here's what she told us to get.

Even though Publix is well known for serving a great selection of groceries to numerous Southeast states, it's also popularly known for selling delicious fresh sandwiches on the daily. Simply walk to the Publix deli and you'll not only find a case full of sandwich meats, but a smiling employee behind a sandwich bar ready to take your order.

While the Publix deli does have a lot of sandwich options on its menu, you're still allowed to order any type of sandwich that you want. In order to pick the healthiest orders during your visit to the Publix deli, we consulted Rachel Paul, Ph.D. and RD from, to put together some satisfying lunch options for anyone looking to watch their weight. Between sandwiches and pre-made meals, here are some delicious and healthy orders to snag at the Publix Deli.

Chicken with feta, spinach, and mustard on whole wheat

chicken sandwich with spinach and feta from publix
Kiersten Hickman/Eat This, Not That!

When you're in the mood for a good sub, but don't want to pack in the calories, adding a volume of vegetables certainly helps. Between the sharp feta cheese and mustard and the pile of spinach, this sandwich will leave you feeling satisfied without totally ruining your caloric intake.

Chicken wings with cooked vegetables and coleslaw

chicken wings with cooked carrots and coleslaw
Kiersten Hickman/Eat This, Not That!

In the mood for a hot, comforting meal, but don't want to throw off your calorie budget for the day? Grabbing a few non-breaded chicken wings with whatever hot, cooked vegetable Publix has (like carrots or green beans) with a side of their coleslaw will satisfy that craving. "This option is great when you want comfort food but still need energy to get you through the afternoon," says Paul.

The easy way to make healthier comfort foods.

Meatball "sub" on a salad

meatballs with a side salad and dressing from publix
Kiersten Hickman/Eat This, Not That!

Did you know you can turn any sub into a salad at Publix? That's right! Order a meatball "sub on a salad" and the counter worker will give you fresh meatballs with a side salad of your choice. We built a salad with spinach, cucumber, and tomatoes, and bought some Publix lite balsamic vinaigrette for dressing on the side. If you want more meatballs, tell the clerk you want a "full sub" instead of a half to get six meatballs instead of three.

12 oz. soup with carrots

soup with carrots from publix
Kiersten Hickman/Eat This, Not That!

Don't feel like waiting on the line at the Publix deli for a sandwich? Head to the soup bar for a quick meal-to-go! Choose whichever soup has something fatty in it—like cream, cheese, or sausage—to fill you up for the rest of the day. Pair with a side of vegetables (like baby carrots) to round out your meal.

Turkey with cheddar, cucumber, and mustard on flatbread

flatbread sandwich with turkey and cheddar from publix
Kiersten Hickman/Eat This, Not That!

Slash the calories coming from your usual sandwich bun and order your lunch on a flatbread instead! For this sandwich, we ordered Publix GreenWise turkey (an all-natural cold cut) with some generous slices of cheese. "The cheese makes the flavors in this sammie pop," says Paul.

Premade salads

pre-made cobb salad from publix
Kiersten Hickman/Eat This, Not That!

Head over to the cold, prepared food section in the Publix deli and you'll find a plethora of pre-made salads. "When choosing a salad at the deli, I'm looking for a less processed meat option," says Paul. "So turkey (versus ham) is a good choice here." The salads at Publix deli are pretty big, so you can always cut the calories by eating half for lunch and saving the other half for later—or lunch tomorrow!

Chicken salad, tuna salad, or artichoke dip with carrots

tuna or chicken salad with carrots
Kiersten Hickman/Eat This, Not That!

Need something low-carb that you can grab quickly from the Publix deli? "Grab a bag of baby carrots from the veggie section and tuna (or chicken salad) [as] an easy, filling, low-carb meal!" If you're vegetarian, the Artichoke & Spinach Dip is a great low-carb alternative.

BONUS: Simplicity cold cut roll-ups

simplicity cold cuts with carrots

While we love a good deli sandwich, eating a lot of processed cold cuts isn't exactly the healthiest option every day. Luckily, Publix sells Boars Head Simplicity cold cuts—a line of all-natural meats and cheeses.

"I like choosing the Simplicity Brand for less processed meats," says Paul.

One counter worker said they don't cut the Simplicity meats since that would require them to constantly be cleaning the machine, so they sell them in packages inside the refrigerator in the Publix deli instead. So if you're looking to cut back on your processed meats, grab a package of Cheddar Cheese and Uncured Genoa Salame to make meat-and-cheese rollups for lunch. Pair with—you guessed it—a side of baby carrots for a filling and satisfying lunch.

Kiersten Hickman
Kiersten Hickman is a freelance health and nutrition journalist. Read more about Kiersten
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