A simple sandwich, when well made, can provide many of the major food groups—lean protein, whole grains, dairy, vegetables, and even a bit of heart-healthy fat. The correct mix of these essential food groups will provide you with the energy you need to see you through the afternoon, and keep you fuller for longer so you won’t feel like a sugary snack by the late afternoon.
These suggestions are also fantastic for kids lunches, and will work equally well in wraps, on wholegrain crackers like Ryvita or over a serving of brown rice, puy green lentils or crisp lettuce leaves when you fancy a change. Make larger batches of the fillings and keep them in the fridge to save time throughout the busy working week.
7 Healthy Sandwich Fillings
Sauté onion and green pepper in a little olive oil. Layer lean roast beef and reduced-fat cheddar cheese on whole-grain bread. Broil until the cheese is melted. Layer the vegetables over the filling, and spread the top piece of bread with Dijon mustard.
Chicken or turkey salad with mango chutney or marmalade
Mix chunks of cooked chicken or turkey with low-fat plain yogurt and/or mayonnaise. Mix in dried cranberries, diced apple, diced celery, and chopped smoked almonds. Spread on one slice of whole-grain bread. Top with another slice of whole-grain bread spread with either mango chutney or orange marmalade.
Mushroom, onion, and spinach
Sauté sliced mushrooms and onions in canola or olive oil. Sprinkle with dried rosemary and basil. Place mushroom mixture onto half of a toasted wholegrain bread. Top with fresh spinach and a sprinkle of grated Parmesan cheese.
Eggplant and roasted pepper wrap
Sauté chopped eggplant and roasted red peppers in canola or olive oil. Place mixture in center of wrap and top with goat cheese.
Egg salad wrap
Hard boil three eggs. Mix together two eggs, 2 tablespoons (Tbsp) of reduced-fat mayonnaise, 1 teaspoon (tsp) of yellow mustard, 1 tsp of relish or diced pickle, and ¼ tsp of dried basil. Sprinkle with paprika to your liking. Spread on the center of a wrap. Top with sliced tomato.
Grilled Hawaiian chicken sandwich
Grill a chicken breast for about 6 minutes on each side, or as recommended by your grill. Grill a slice of pineapple for 3 minutes on each side. Place the chicken and the pineapple on a whole-grain roll. Mix 1 Tbsp of reduced-fat mayonnaise with fresh lime zest, and spread on bun.
Chop ¼ pound of skinless salmon filet into small pieces. Mix salmon with ½ Tbsp of diced green onion, a dash of salt and pepper, ½ tsp of lemon zest, ½ Tbsp of chopped fresh parsley, ½ tsp of fresh lime juice, 2 Tbsp of reduced-fat mayonnaise, and 2 Tbsp of low-fat plain yogurt. Shape mixture into a patty. Heat a small amount of canola oil in a skillet. Cook burger for 3 minutes on each side. Top with reduced-fat tartar sauce, and serve on a whole-wheat bun.