It’s fun getting to bite into a well-made sandwich with fresh and crunchy ingredients. Sandwiches get a lot of hate for being “unhealthy”. That is far from the truth. Sandwiches made with the right ingredients can actually be one of the healthiest and most convenient meals to eat. They are quick to make, can be customized however you want, and are perfect for lunch, dinner, or meal prep.
This guide is going to show you how to make great sandwiches that are also going to help you reach your wellbeing goals, keep you satisfied, and are going to keep you feeling great. You will learn how to make sandwiches that are great for your body from choices of ingredients to great recipes.
Why Choose Healthy Sandwiches?
Quick and Convenient
Healthy sandwiches are super quick to prepare and can be made in a matter of minutes. They are great for busy days with little time for cooking or work lunches.
Easy to Pack + Meal Prep
Sandwiches are easy to pack for work, school, and picnics. You can take them anywhere to have a healthy meal on the go.
Easy To Make Your Own
You could make up to hundreds of combinations of healthy sandwiches to suit your taste, your diet, and the food you have at home.
Save Money
Making your sandwiches from home is cheaper than going out to eat and getting take out. You get better nutrition and have fresher ingredients.
The Basics of Making a Healthy Sandwich
The Right Choice of Bread
A healthy sandwich starts with the right choice of bread. Here are a few options:
- Whole wheat bread: High fiber content, so keeps you feeling full for longer
- Sprouted grain bread: More nutrients, and easier on the digestion
- Sourdough: Good for the gut and has a lower glycemic index.
- Whole grain wraps: A good option if you are looking to lower your carb intake.
- Lettuce wraps: For the lowest carb option, plus a nice crunch.
Tip: Aim for bread with at least 3 grams of fiber and whole grains as the first ingredient.
Choose Quality Protein
Eating protein helps with satisfying hunger, building muscles, and overall health
- Grilled chicken breast: Lean and versatile with lots of protein
- Turkey breast: Lean and slightly sweet
- Tuna or salmon: Good for the heart with omega 3 fats
- Hard-boiled eggs: Makes you feel full and good for your body
- Hummus: Good for the body and has a nice creamy feel
- Black beans: Good with a lot of fiber and health
Add More Vegetables
Vegetables give you vitamins, fiber, and make it crunchy
- Leafy greens: Spinach, arugula, romaine
- Tomatoes: Juicy and have vitamin C
- Cucumbers: Good for the body and adds a crunch
- Bell peppers: Sweet and good for you
- Red onion: Good for the body and adds a nice flavor
- Avocado: Good for the body and can be creamy
- Sprouts: Good for you and adds a crunch
Choose Healthy Fats and Spreads
Skip the spreads that have a lot of mayo and choose healthier options:
- Mashed avocado: Creamy with good fats
- Hummus: Good for the body and has flavor
- Greek yogurt spread: Has protein
- Mustard: No calories and good flavor
- Olive oil sprinkle: Good for the body
- Nut butters: Good for the sweet sandwich
Basic Ingredients for a Healthy Sandwich
Basic Ingredients
- 2 slices of whole grain wrap or sandwich: Whole grain bread or
- 3-4 oz of protein: Lean protein
- 1 cup of vegetables: Fresh vegetables
- 1-2 tablespoons of spread: Healthy spread
Extra Ingredients- Fresh herbs: Cilantro, dill, and basil
- Black pepper and sea salt: Basic seasoning
- Red pepper flakes: If you like spice
- Lemon or lime juice: Adds brightness and no calories
- Balsamic vinegar: For sweetness and tang
Optional Healthy Add-Ins
- Cheese: Use sparingly or choose low-fat options
- Pickles: Low calorie and crunchy
- Olives: Healthy fat and Mediterranean flavor
- Sauerkraut: For gut health
Healthy Sandwich Recipes
1. Mediterranean Turkey Sandwich
Ingredients:
- 2 slices whole wheat bread
- 4 oz sliced turkey breast
- 2 tablespoons hummus
- 1/4 cup cucumber slices
- 2-3 tomato slices
- 1/4 cup baby spinach
- 2 tablespoons crumbled feta cheese
- Fresh basil leaves
- Salt and pepper to taste
Instructions:
- Hummus on both slices of bread
- Add turkey, cucumber, tomato and spinach
- Add feta and basil
- Add salt and pepper to taste
- Close the sandwich and cut it in half
Nutrition Highlight: good quality protein, fibers and healthy oils from the hummus.
2. Avocado Chicken Salad Sandwich
Ingredients:
- 2 slices of sprouted grain bread
- 1/2 cup of shredded grilled chicken
- 1/2 ripe avocado (mashed)
- 1 tbs of Greek yogurt
- 1/4 cup of diced celery
- 1 tbsp of lemon juice
- Salt, pepper, garlic powder
- Lettuce and tomato slices
Instructions:
- Mix shredded chicken with the Greek yogurt and the mashed avocado.
- Add the celery, lemon juice, and seasoning.
- Toast the bread slices.
- Spread the chicken mixture onto the bread.
- Add the lettuce and tomato.
- Close the sandwich and enjoy.
Nutrition Highlight: Chicken and Greek yogurt add some protein and avocado adds some healthy fats.
3. Veggie Power Sandwich
Ingredients:
- 2 slices of whole grain bread
- 3 tbs of hummus
- 1/4 avocado (sliced)
- 1/4 cup of shredded carrots
- 1/4 cup of sliced cucumbers
- 1/4 cup of roasted red peppers
- A handful of sprouts
- Baby spinach
- Lemon juice, salt, and pepper
Instructions:
- Put some of the hummus on both slices of bread.
- Add the sliced avocado and the shredded carrots, sliced cucumbers, and roasted red peppers.
- Add the sprouts and baby spinach.
- Squeeze some lemon juice and add salt and pepper.
- Close the sandwich and slice.
Nutrition Highlight: This sandwich is completely plant-based and adds a lot of fiber, vitamins and minerals.
4. Tuna Salad Lettuce Wrap
Ingredients
- 1 can tuna (in water)
- 2T Greek yogurt
- 1T Dijon mustards
- 2T red onion (diced)
- 2T celery (diced)
- 1T lemon juice
- 1 axel’s spoon a pepper
- Large beacon leaves
Steps
- Combine Greek yogurt and mustard.
- Combine with left onion, celery, and the juice.
- Dry lettuce leaf.
- Combine with the tuna.
Nutrition Highlights:
- Tuna’s omega-3 fatty acids
- Plenty of protein
- Low carbs
Step:
- Mix Greek yogurt and tuna with mustard.
- Combine with the left onion, the lemonade, and celery.
- Dry the leaves of the lettuce.
- Combine with the tuna.
5. Egg and Veggie Breakfast Sandwich
Ingredients:
- 1 whole wheat English muffin
- 2 eggs, scrambled or fried
- 1/4 avocado, sliced
- 2 tomato slices
- Handful of baby spinach
- Salt, pepper, and hot sauce (optional)
Steps:
- Toast English muffin
- Cook eggs to your preference
- Layer spinach, eggs, avocado, and tomato on muffin
- Season with salt, pepper, and hot sauce if desired
- Close and enjoy warm
Nutrition Highlight:
Complete protein from eggs, fiber from whole wheat, healthy fats from avocado.
6. Turkey Apple Brie Sandwich
Ingredients:
- 2 slices of whole-grain sandwich bread
- 4 oz of turkey breast (can be store-bought or roasted)
- 1/2 apple (can be red or green, cored and thinly sliced)
- 1 oz of Brie cheese (sliced)
- 1 handful of arugula
- 1 tsp of Dijon mustard
- 1 tsp of honey
Instructions:
- In a small container, mix the mustard and honey, and spread it on the bread.
- Make a sandwich with the turkey, apple slices, and Brie.
- Put the arugula on top.
- Close the sandwich and give it a light press to secure everything.
- If you want to, you can grill it in a pan if you want a warm sandwich with gooey cheese.
Nutritional Highlights: There is a good balance of sweet and savory. The sandwich contains a great source of lean protein and fiber.
Tips to Make Your Sandwiches Healthier
Control Your Portions
All sandwich ingredients, even the good ones, can add up. Be mindful of the portions of cheese, spreads, and bread that you use.
Pile on the Vegetables
Make the freshness of your vegetables shine. You should include at least 1 cup of veggies per sandwich.
Go for Leaner Proteins
Always choose grilled, baked, or roasted proteins instead of fried or processed meats.
Skip Processed Meats
Deli meats can be filled with tons of sodium and preservatives. If you can, choose freshly cooked proteins.
Make Your Own Spreads
Store-bought spreads are often very high in calories and sodium. You can use mashed avocado, hummus, or Greek yogurt which are much healthier options.
How Toasting Your Sandwiches Can Add Satisfaction
When you toast your bread, you make your sandwiches more crunchy and satisfying. Plus, you’re not adding any calories.
How to Store Your Healthy Sandwiches
Same-day Eats
If you’re eating your sandwich within a few hours, wrap your sandwich tightly in some parchment paper or foil. If you can, put it in the fridge.
Sandwich Meal Prep Tips
When prepping your sandwiches for the week, here are some tips:
- Store any wet ingredients, like tomatoes and cucumbers, separately
- Put spreads into little containers
- Sandwiches are best and tastiest when you make them fresh each day
Tips For Keeping Sandwiches Fresh
- Add a paper towel to your container so it can soak up any moisture
- Store your fresh bread and lettuce separately until you’re ready to eat the sandwich
- Use crunchy, sturdy veggies that won’t wilt
Sandwich Meal Prep FAQs
What bread is best for sandwich meal prep?
The cleanest, healthiest breads for sandwiches are whole grain, sprouted grain, or sourdough. Try to find bread that is high fiber and has as little added sugars as possible.
How can I make a sandwich more filling without adding a ton of calories?
Adding a lot of fiber, in the form of crunchy veggies and protein, is filling without adding a ton of calories.
Is it possible to meal prep a whole week of sandwiches?
Some sandwiches are better for meal prep than others. Avoid soggy ingredients and assemble them fresh or strategically separate the ingredients.
What’s a healthy substitute for mayonnaise?
Mashed avocado, Greek yogurt, or hummus are healthier alternatives that provide the same level of creaminess plus added nutrients.
How can I make a sandwich with fewer carbs?
Instead of bread, use lettuce, collard greens, or low-carb tortillas to make your sandwich.
Conclusion
Healthy eating can be simple, and sandwiches are the best example of that. These sandwiches can help you achieve your goals and keep your body nourished. It doesn’t matter if you like flavors from the Mediterranean or veggie-loaded sandwiches, give these recipes a try to explore healthy eating.
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