Healthy sandwiches not only exist, but they can be insanely delicious, filling and portable for work or school. While we love a good salad recipe, there’s nothing like biting into a fully-loaded sandwich piled high with produce, protein and condiments that keep you coming back for another taste. From veggie-packed Green Goddess sandwiches, crunchy cucumber sandwiches, tuna salad and a healthy twist on a BLT, we rounded up good-for-you, grab-and-go healthy lunch ideas for whatever you’re craving. Made with carbs, veggies and protein, sandwiches contain all the components of a complete meal in one square (or round, or oval, or leafy...) stacker.
For the most nutritious 'wich, reach for 100 percent whole-grain bread and as many veggies as space allows. If you prefer white bread or another type of bun that's great, just focus on packing in nutrients elsewhere (like an extra heap of leafy greens or lean protein). Try to incorporate less-processed protein sources like rotisserie chicken, eggs, nut butters, canned fish, grilled salmon, shrimp or a lean cut of beef.
One thing we can guarantee: Whether your goal is to lose weight or simply boost your fruit and veggie intake, you won’t be stuck eating the same sad desk lunch day after day. Plus, every single one of these options will fill you up, so you can avoid the post-lunch crash and hanger-crazed urge to snack all afternoon!
Hung Curd Sandwich
Eggs are delicious on almost any kind of sandwich (think beyond breakfast or egg salad!), including this veggie stack with herby mayo.
Is a burger a sandwich? Made with a hearty roasted eggplant patty, lettuce, tomato, red onion and pickled jalapeño, we don't care
Transform your favorite salad into a sandwich that's bursting with veggies. We love the way a baguette soaks up extra Caesar dressing, but feel free to use a whole-wheat wrap for a lighter option.
Mother Nature's Healthy Sandwich Recipe
Brimming with fresh avocado, mixed greens, herbs and a squeeze of lemon, this wrap is a fun, fresh way to make the most of that stash of canned tuna currently sitting in your pantry.
We reinvented the sandwich staple to dial down the sodium and fat — and give it a hit of heart-healthy omega-3 fatty acids.
Fill pitas with a few quintessential Mediterranean diet ingredients (think: roasted red peppers, chickpeas and kalamata olives) for a lunch that'll allow you to pretend you're sitting on the beach in the south of France,
Easy Healthy Salad Sandwich
A life without burgers and fries is a sad life indeed, so we made healthier versions for those days when you want to eat a little lighter.
Consider this the sophisticated, open-faced sandwich version of the classic grilled cheese and tomato soup combo. It's almost every bit as comforting, but made with fresh-off-the-vine tomatoes and charred eggplant.
, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH,
Healthy Sandwich Recipes {monday Meal Ideas}
, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
Samantha (she/her) is an Assistant Editor in the Good Housekeeping Test Kitchen, where she writes about tasty recipes, must-try food products and top-tested secrets for home cooking success. She has taste-tasted hundreds of products and recipes since joining GH in 2020 (tough job!). A graduate of Fordham University, she considers the kitchen to be her happiest place.
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Sandwiches are a lunchtime staple for good reasons. “From a convenience standpoint, sandwiches are relatively easy to eat in any setting, they can be as simple or intricate to put together as you want, some require little to no temperature control for at least four hours depending on the ingredients, and they travel easily in a reusable bag, ” says Trista Best, RD, MPH, an environmental health specialist and consultant with Balance One Supplements (a company that sells supplements) in Dalton, Georgia.
Best Veggie Hummus Sandwich (easy + Healthy)
But from a nutritional standpoint, a lot of sandwiches are lacking. Slapping some processed meat and cheese on refined white bread with mayo isn’t the best way to fuel up midday. Luckily, there are plenty of ways to make this lunchbox mainstay better for you, and better tasting, too. Just follow these easy guidelines for building a better sandwich.
1. Load it with fruits or vegetables. In many sandwich recipes, vegetables are seen as secondary. Sylvia Melendez-Klinger, RD, the founder of Hispanic Food Communications, says that when it comes to fresh, delicious, and healthy sandwich ideas, vegetables can be the star. “Cucumber, tomato, and zucchini slices, water chestnuts, or your other favorite vegetables are all great, ” she says.
“Fruits add a wonderful tasty crunch to sandwiches. Try thin-sliced cantaloupe, watermelon, honeydew, pears, and apples with your sandwiches, ” Melendez-Klinger says. And don't forget the classics — lettuce, onions, pickles, and fresh peppers, Best says. “For those who prefer hot sandwiches or less-crunchy toppings, avocados, cooked peppers, cooked mushrooms, grilled onions, and spinach are great choices, ” Best says. “By adding a variety of produce over high-fat condiments and a variety of meats you are making this meal more balanced and healthier.”
Easy And Healthy Working From Home Lunch Ideas
2. Lay down a lighter spread. Many a healthy sandwich is undone by high-calorie spreads like full-fat mayonnaise. Instead, find ways to add flavor without a lot of fat, says Kathy Taylor, RD, the director of nutrition at Grady Hospital in Atlanta. “Choose low-fat condiments like low-fat mayo or salad dressing, mustard, or hummus to add moisture to your sandwich and still keep it in a good calorie range, ” she says. A few slices of avocado can be another good choice; although it is high in fat, it is the healthy monounsaturated kind. Holly Klamer, RD, based in Kalamazoo, Michigan, adds guacamole and a splash of olive oil vinaigrette to the list of light-yet-flavorful dressings.
3. Go with lean protein. “The base of your sandwich is typically a protein, whether it be peanut butter or an animal protein of some sort, ” Best says. Meat can be part of a healthy sandwich — the secret is choosing lean, healthy sources of protein that don’t burden your sandwich with excess fat and calories. “Choose healthy proteins like sliced chicken, fish, or turkey, or even canned tuna or salmon, ” Taylor suggests. Look for light tuna in a can or pouch, which has less mercury than albacore according to the Environmental Defense Fund. Peanut butter or another nut butter is a good option for plant-based eaters. “If it is an option, choose natural peanut or almond butter, because there are less fillers and it tends to be more nutrient dense, ” Best says. Plus, an article published August 2021 in Nature Food
4. Choose whole-wheat bread. One of the best ways to make your sandwich recipe both filling and nutritious is to choose the right bread, explains Melendez-Klinger. “Mix up your sandwich selection by trying breads higher in fiber, such as whole wheat, ” she says. “These choices will help you feel fuller longer.” That’s because high-fiber foods are bulkier and also slow the absorption of sugar to improve blood sugar levels, according to the Mayo Clinic.
Healthy Sandwich Ideas (mix & Match!)
5. Eat a smaller sandwich. Finally, one of the simplest ideas is also one of the easiest — avoid the monster sandwiches that are available at many restaurants in favor of a smaller portion, Taylor says. “A footlong adds double the calories, ” she says. Or, if the sandwich comes on thick bread, try removing the top or bottom slice to slim the sandwich down, Klamer suggests.
For a truly healthy sandwich, what you leave out is just as important as what you include. “There are a few ingredients you'll want to avoid specifically when it comes to condiments and toppings, ” Best says.
1. Don’t load up on cold cuts. Cold cuts are certainly the easiest sandwich filling to use, but Melendez-Klinger says you need to be careful, as many traditional prepackaged “luncheon meats” are loaded with fat, sodium, and preservatives. Saturated fat and sodium may increase your risk of cancer, obesity, and heart disease, according to Cleveland Clinic. If you do go the deli meat route, choose fresh over prepackaged and low-sodium when available. Fresh slices of cooked chicken or turkey (ideally that you have cooked yourself) are a better and leaner alternative, Best says.
Sandwich Fillings For Epic Lunches
2. Don’t layer on the cheese. Cheese is another easy way to make an otherwise healthy sandwich unhealthy. Make sure you’re using genuine cheese rather than a cheese
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