Diet-Friendly and Easy to Prepare Sandwiches

prepare healthy sandwiches

Sometimes, during the rush hours of the morning, we just do not have the time to cook a nice healthy meal since it takes much too long! That’s where throwing together a quick, healthy sandwich comes in handy.

Making your own sandwich is a healthier option, as pre-made sandwiches that you buy in a store may be high in fat, salt, and sugar. Many store-bought sandwiches contain high-fat cheese, dressing, and various sugary toppings that can make the sandwich extremely high in calories.

The delicious sandwich recipes in this collection are quick to make, packed with protein, low fat, and high in nutritional value. Sandwiches like these are perfect for a quick lunch at school or work, as well as a snack between meals. These delicious recipes can be prepared in advance, and taken with you wherever you go.

Healthy Sandwich Ingredients: What Do You Need?

When making a sandwich that’s healthy, you should keep these things in mind. Here are some healthy and nutritious sandwich tips.

Try Using Whole Grain Bread

Fiber and nutrients are more abundant in whole grain bread. The average piece of whole grain bread contains 12 grams of fiber. This is an excellent way to use those calories! Whole-grain bread isn’t just for sandwiches; you can also use it to make healthy toasts.

Add a Protein Source

If you want to make your sandwiches more filling, include chicken, eggs, turkey, ham, tuna, or cheese. You will feel fuller for longer when you consume these ingredients. Vegans should add hummus, mashed beans, and avocados to their sandwiches to increase their protein and fat intake.

Add Vegetables or Fruits

Healthy and delicious, vegetables are a great source of nutrients. Be generous with your greens when it comes to your sandwiches. And don’t forget tomatoes, cucumbers, onions, and peppers!

Recipes for Common Healthy Sandwiches

Avocado Egg Sandwich

avocado egg sandwich


2 bread slices, whole grain

1 hard-boiled egg

1/2 avocado, small

1-2 teaspoons lemon juice

Seasoning to taste (salt, pepper and paprika)



  • Add lemon juice to avocado and mash until smooth.
  • Add chopped boiled egg to avocado. Combine chives, seasonings, and avocado.
  • Top bread with the spread.

Tuna Sandwich


2 bread slices, whole grain

1 tuna can

2 tablespoons of low fat mayonnaise

1 teaspoon mustard

1/4 red onion, chopped

1-2 lettuce leaves

Green onion

Seasoning to taste


  • Mix together all the ingredients in a bowl.
  • Put tuna mixture on bread and spread it out. Enjoy.

Caprese Sandwich

caprese sandwich


2 bread slices, whole grain

2 oz (60 grams) mozzarella cheese, low fat

2 slices tomato

4-5 basil leaves

2 teaspoons olive oil

Seasoning to taste


  • Lightly brush bread slices with olive oil and toast. The first layer should be basil leaves, then mozzarella cheese, then tomatoes. Then serve.

Chicken and Yogurt Sandwich


2 bread slices, whole grain

2 oz (60 g) chicken breast, shredded

1/3 cup (80 g) plain yogurt

1 small celery, chopped

3-4 olives, chopped

6-8 spinach leaves


  • Mix together all the ingredients in a bowl.
  • Spread chicken-yogurt mixture over spinach leaves, then top with second bread slice. Finally, let’s dig in!

Scrambled Eggs Sandwich

scrambled egg sandwich


2 bread slices

2 eggs

2 teaspoons olive oil

Arugula/spinach leaves

10-15 grams feta cheese

1/4 onion, chopped


  • Two teaspoons of olive oil should be heated in a medium pan. Add onion and sauté for 4-5 minutes.
  • Add salt and pepper to beaten eggs in a small bowl. Scramble the eggs.
  • Scrambled eggs are layered over the leaves, feta cheese is crumbled, and the second bread slice is topped. Yummy!

Things to Think About When Making Healthy Sandwiches

  • Use whole-wheat or multigrain wheat bread, which is high in fibre.
  • Add more fibre-rich fresh vegetables between the slices of bread.
  • To enhance satiety, stack lean protein slices on top of the vegetable layer.

Avocados Are a Good Addition

Avocados enhance the absorption of vitamins A, D, E, and K. Your favourite mid-day meal will be rich in nutrients and contain less saturated fat.

Avocado Spread

Stack the Pickles High

Add some crunch and an equally flavourful splash of brine by placing some pickles to the lineup. They’re low-cal, filled with fiber, and covered in vinegar, which is all good news for your waistline.

In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling satiated for less than 100 calories! Plus, studies have found that acidic foods help increase the rate at which the body burns off carbs—and the faster you burn off carbs, the sooner your body starts to burn fat.

Change to Whole-Grain Bread

The body prefers unrefined grains because they contain more nutrients and fiber, so they take longer to break down and keep you full longer. Refined, white starches are digested much faster and turn straight to sugar, thus spiking your blood sugar and causing it to crash. Consequently, you reach for the snack drawer at 3 p.m. every day without fail.

Make your bread easy to digest by choosing spelt or sprouted grain bread, which is great for people with inflammatory bowel syndrome.

Avoid the Bread Altogether

Next time you’re shopping for sandwiches, don’t limit yourself to the bread aisle. You can pack extra vegetables into your day with big, crunchy lettuce slices instead of bread, without feeling like you’re living on a salad bar. The summer months are perfect for serving this fresh take on your usual sandwich base.

Load Up On the Vegetables

A tasty vegetarian sandwich can be made with grilled or roasted mushrooms instead of meat. It doesn’t matter if you include a little meat in your sandwich, as long as there are plenty of fresh vegetables to boost its nutrition.

Watch Out for Deli Meats

Meats with strange ingredients aren’t just sausages and bologna. The typical supermarket deli case is loaded with high-processed meat products that contain sodium and nitrates, as well as preservatives. Make your lunch meat fresh by cooking it at home or choosing organic, preservative-free meat.

Discover Meat-Free Proteins

A hearty sandwich can be made from a variety of meatless sources of protein. You can substitute almond butter and sliced strawberries on a sprouted grain tortilla for peanut butter and jelly. A few of these foods contain plant proteins, such as beans, hummus, and nut butters. Instead of jam or jelly, use fresh strawberries, which lower the amount of processed sugar, and use almond butter to obtain more iron and Vitamin E than peanut butter.

Extras With Low Calories Add Flavour

You can add flavour and nutrients to your sandwich with minimal calories by using freshly squeezed lemon juice, fragrant herbs, or any number of spices.


The sandwiches on this list are excellent for improving your energy levels and metabolism, and assisting with weight loss. In addition to curbing hunger, they are calorie-friendly. It is up to you to adapt these recipes to fit your tastes and preferences.

Omni King Edward Hotel Royal Wedding Tea Menu

Benefits of Eating Healthy Sandwiches

  • Eating nutritious sandwiches is good for your health.
  • Sandwiches include complete protein, which means they contain all of the amino acids your body requires to operate.
  • It’s quick, simple, and easy to consume whether you’re at your desk, on a worksite, or on the road.
  • It’s easy to cut calories from your sandwich if you are armed with smart nutrition information and a few savvy tips.

Load Up On Nutrient-Rich Vegetable Toppings

You should choose natural fat-free and low-fat toppings when making your sandwich. Aim for two servings of vegetables per sandwich. By adding these nutrient-rich vegetables to your sandwich, you’ll make it tastier, filling, and more delicious.

Here are some great low-calorie topping suggestions:

  • Your choice of any lettuce
  • Shredded cabbage
  • Fresh or sun-dried tomatoes
  • Cucumbers
  • Banana peppers
  • Green peppers
  • Jalapeno peppers sliced thin
  • Plain or grilled onions
  • Bean sprouts

HelloFresh offers healthy and cost-effective meal recipes for sandwiches and other fast foods. There will be no more visits to the grocery store, and no more waiting for takeaway. Everything you need to make delicious and low-calorie meal plans, including fresh recipes, can be brought right to your door! Save yourself some time by downloading our app, and you can easily start to order healthy meals.

Make Lunchtime Fun

It may seem complicated and impossible to cut sandwich calories at first. Making healthy lunchtime meals, however, is fun after you’ve mastered it.

Put a lot of healthy food in your refrigerator. Think creatively and see what happens. Your long-term health goals can become a reality when you invest the time to pack a healthy lunch.

The sandwiches listed above will help you lose weight and boost your energy levels. They are low in calories and help curb your hunger. It is easy to tweak these recipes and make them your own by combining different toppings and exploring other low-fat toppings. Enjoy!

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