BySara Updated
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These healthy sandwich recipes are packed with wholesome ingredients for the ultimate feel-good meal. From veggie-filled delights to protein-packed powerhouses, these tasty sammies will make you feel like a kitchen superhero in no time. Let’s get sandwiching!
If you’re sick of cold cuts and simple cheese sandwiches, you might be looking for some fresh inspiration.
And luckily for you, I’ve found an incredible range of healthy sandwiches that are unique and super nutritious!
It doesn’t matter whether you’re looking for a quick lunch or need something light for dinner.
These mouthwateringly delicious sandwiches are the perfect alternative to salads or soups.
But before we dive in, here are a few simple tricks to transform any sandwich into a healthy and tasty meal filled with goodness.
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How Can You Make a Healthy Sandwich?
1. Use whole grain bread: Using whole grains instead of processed white bread is an easy way to get more fiber and nutrients in your diet. Also, make sure to opt for unprocessed bread – read the labels and opt for artisanal bread that uses minimal ingredients.
2. Use wholesome ingredients: If you’re making a healthy lunch, you’ll want to use wholesome ingredients like fresh veggies and lean protein. Replace store-bought mayo with homemade or pick healthier spreads like hummus or Greek yogurt for fewer calories and less saturated fats.
3. Opt for healthy protein sources: Ingredients like pasture-raised grilled chicken and fresh wild fish are awesome choices for meat eaters instead of processed meat. And if you’re vegetarian or vegan, tofu, chickpeas, or any other legumes will always set you up for success.
4. Add plenty of vegetables: Whatever healthy sandwich recipes you try, always throw on fresh veggies like salad leaves, carrots, cucumbers, and arugula to spice things up and add much-needed fiber and nutrients.
Also check: 25 Best Sandwich Recipes For A Mouthwatering Lunch Break
25 Best Healthy Sandwich Recipes
1
Caprese Sandwich
This gorgeous Caprese sandwich is made with juicy tomatoes, fresh basil, sharp arugula, and creamy mozzarella.
It’s the perfect veg sandwich for the summer, and it’s also going to be a hit at picnics and al fresco brunches!
Slather two fluffy slices of focaccia (or a couple of slices of bread of your choice) with basil pesto for a seriously gourmet sandwich.
2
Frittata Sandwich
If you’re not feeling pancakes or parfaits first thing in the morning, this protein-rich frittata sandwich is a perfect alternative for breakfast.
It’s loaded with pillowy eggs and parmesan for depth and gets a hefty dose of iron from the spinach.
Talk about a winner!
3
Chickpea Salad Sandwich
I’m always on the lookout for creative chickpea recipes, and this bumper sandwich blew me away.
The satisfying chickpea mash is packed with plant-based protein. Plus, you get a delightful crunch from those crispy veggies!
Throw in the tangy capers and the fresh hit of parsley, and you’ll be savoring every bite!
4
Avocado Sandwich
Grab that ripening avocado from the fridge and prepare to put it to great use!
This incredible avocado sandwich is creamy, brimming with fresh flavors, and easily packs up in a bento box for an easy lunch!
Eat it as-is, or grab a handful of nori chips, polenta fries, or a simple lettuce salad to dial up your sammy!
5
Summer Sandwich
Photo Credit: simple-veganista.com
When the weather starts to warm up, this colorful summer sandwich is exactly what you’ll need.
The slices of creamy avocado offer a hearty base that’s packed with healthy fats.
But it's the hummus spread, crunch sprouts, and vibrant summer vegetables that take this sandwich to the next level!
6
Goat Cheese Sandwich with Roasted Vegetables
Photo Credit: thevegconnection.com
The goat cheese in this sandwich gives it a wonderfully rich and creamy flavor, while the roasted vegetables offer tons of texture.
But honestly? It’s the chili pesto and gorgeous peppery greens that make this a sandwich recipe for the books!
7
Chicken Caprese Sandwich
Photo Credit: www.sweetteaandthyme.com
When you want to meal prep a delicious lunch but don’t want to deal with complex sandwich fillings, this is a fabulous option!
You’ll get plenty of protein from the succulent grilled chicken.
Oh, and don’t miss out on the classic Italian taste of the gremolata and olive oil!
8
Turkey Avocado Sandwich
Photo Credit: www.sweetteaandthyme.com
Leftover turkey doesn’t need to be reserved for curries and salads after the holidays!
This turkey avocado sandwich is super lean and is perfectly balanced with complex carbs and healthy fats (hello, fried egg!).
For more depth, throw on tangy cheddar cheese or a nutty slice of Swiss!
9
Salmon Sandwich
Photo Credit: foxeslovelemons.com
Salmon doesn’t always get enough love in sandwiches and wraps, but this hefty bun is here to change the game.
Not only does it look like it waltzed right out of a restaurant kitchen, but it’s loaded with heart-healthy omega-3s!
And if that wasn’t enough, it gets a bunch of flavor from a super flavorful herb mayo and a dash of Dijon mustard.
10
Green Goddess Tuna Sandwich
Photo Credit: simply-delicious-food.com
This flavorful sandwich combines good ol’ canned tuna with rich avocado, fresh herbs, Greek yogurt, and jalapenos.
The result is a layered and tasty dish with so much flavor.
For a hint of pepperiness and a vitamin hit, why not add arugula, baby spinach, and crispy lettuce?
11
Banh Mi
Photo Credit: www.loveandlemons.com
This delightful banh mi has all the authenticity of a classic Vietnamese sandwich thanks to the tangy pickles, cilantro, and creamy mayo.
And if you’re not feeling the veggie-friendly tofu, you can replace it with pork, chicken, or pate for the ultimate meat feast!
12
Falafel Pita Sandwich
Photo Credit: sixhungryfeet.com
Transport yourself right to the shores of the Mediterranean with this incredible falafel pita sandwich!
It's one of those healthy sandwich ideas that taste oh-so-indulgent thanks to the chickpea-based falafel patties.
Drizzle your sandwich with a tangy tahini, hummus, or yogurt sauce and you’ll be in heaven!
13
Air Fryer Turkey Burgers
Photo Credit: cleanplatemama.com
These turkey burgers promise to lighten up any “fakeaway” night without scrimping on protein or flavor.
The patties crisp up perfectly in the air fryer while remaining juicy and tender in the middle!
To make things even better, you don’t need any eggs or breadcrumbs for these bad boys to hold their shape.
14
Avocado Egg Salad
Photo Credit: www.wellplated.com
Who needs calorific mayo when creamy avocado and Greek yogurt taste this good together?
This unique take on a classic egg sandwich is ideal when you’re craving a wholesome dish with plenty of healthy fats.
And did I mention the slight heat and freshness you get from the Dijon, cayenne, and green onions?
15
Halloumi Sandwich with Roasted Vegetables
Photo Credit: thehealthfulideas.com
If you’ve been sleeping on the halloumi craze, then this amazing toasted sandwich is the perfect excuse to try it!
It combines halloumi cheese with hummus, ripe avocado, soft roasted vegetables, and tangy pickled onions.
And I love that it’s ready to rumble in just 30 minutes!
16
Healthy Salad Sandwich
Photo Credit: simply-delicious-food.com
Sometimes, the best healthy sandwich recipes are simple and packed with fresh vegetables.
You can use any toppings you have on hand, but bell pepper, feta cheese, and rotisserie chicken are all worthy additions!
Such an easy way to hit your 5-a-day.
17
Tuna and Cucumber Sandwich
Photo Credit: thehealthfulideas.com
This tuna and cucumber sandwich is a dreamy option for anyone on a weight loss journey.
Not only does it get flavor from the capers and chili garlic sauce, but you never feel deprived thanks to the goat's cheese!
Say goodbye to mayo and hello to a protein-rich alternative that tastes even better.
18
Crispy Eggplant Sandwiches
Photo Credit: dishingouthealth.com
This healthy veggie sandwich contains so many amazing textures.
From the creamy and crispy eggplant to the juicy tomatoes and smooth mayo – this is a nutritious sandwich that does it all.
Eat it as a regular sandwich, an open-faced sandwich, or stuff everything inside a whole wheat wrap to switch things up!
19
Smoked Tofu Sandwich
I’ll admit it – I’m officially obsessed with this smoked tofu sandwich.
The tofu has an incredible color and smokey flavor, and the combination of creamy avocado and sharp tahini sauce is just next-level.
20
Roasted Cauliflower Grilled Cheese
Photo Credit: www.twopeasandtheirpod.com
Love old-school cauliflower cheese? Why not tantalize your tastebuds by trying it on a piece of bread?!
The savory roasted cauliflower pairs amazingly with the lemon mustard aioli.
But I’d say it’s the milky Havarti and gooey Gouda that pull everything together.
21
Kofta Pita Sandwiches
Photo Credit: littlespicejar.com
Moist balls of kofta stuffed inside a perfectly warm pita? Um, yes PLEASE.
These charming little sandwiches are spiced with saffron, minced onion, and turmeric (which makes them incredibly tasty!).
Pour over the garlic tahini sauce for a pita pocket that rivals anything you’ll find at a restaurant!
22
Smashed Chickpea Green Goddess Sandwiches
Photo Credit: littlespicejar.com
When I’m craving fresh and simple summer recipes, I’ll whip up these smashed chickpea sandwiches.
I’d say that the soft goat cheese and chopped herbs are the winning ingredients here.
But the protein punch and vitamin hit get from the chickpeas, spinach, cucumber, and avocado?
Divine.
23
Spinach and Ricotta Grilled Cheese
Photo Credit: cafedelites.com
This spinach and ricotta sandwich is about to put any grilled cheese you’ve ever tried to shame.
The buttered bread and creamy ricotta make it ridiculously indulgent.
And that crunch you get from the toasted bread with every bite? Unbeatable.
Dip it in passata for a life-changing alternative to pasta or pizza dishes on Italian night!
24
Roasted Red Pepper Hummus Sandwich
Photo Credit: simple-veganista.com
Who would have believed that combining red peppers with fresh herbs, veggies, and hummus would create such a delicious lunch?
The crunchy veggies give the sandwich plenty of texture, while the roasted red peppers bring sweetness.
Slather on the tangy hummus and avocado for a wholesome meal that won’t disappoint!
25
Paneer sandwich
Photo Credit: greenbowl2soul.com
Don’t get me wrong, I usually throw paneer into creamy curries.
But this carb-tastic sandwich combines spicy green chutney with a veggie filling to create the most satisfying sandwich.
Better yet, it’s ready in just 30 minutes!
FAQ
What makes a sandwich healthy?
If you’re looking to build a sandwich that’s both healthy and satisfying, remember to include some key ingredients.
Think whole grain bread for some wholesome fiber, lean protein like turkey, grilled chicken, or tofu, and plenty of veggies for some crunch and extra nutrition.
And don’t forget to go easy on toppings high in saturated fats like mayo or cheese!
By keeping these tips in mind, you can create a delicious and nourishing sandwich that your body will thank you for.
Is it better to use whole grain bread for a healthy sandwich?
Yes, whole grain bread is a better option as it’s packed with fiber, which can help you feel full and satisfied. Plus, it contains more essential nutrients compared to white bread.
Are vegetarian and vegan sandwiches healthier than meat-based sandwiches?
Vegetarian sandwiches can be healthier than meat-based sandwiches because they tend to be lower in saturated fat and higher in fiber and nutrients.
But you need to make sure to use wholesome ingredients cooked in a healthy way.
A veggie sandwich filled with chips and cheese won’t be healthier than a good sandwich made with grilled chicken, tomato slices, and some salad leaves!
How can I make my sandwich healthier without sacrificing taste?
Try swapping ingredients like mayonnaise or bacon for healthier options like hummus, mustard, or avocado.
Also, consider using plenty of flavorful herbs and spices instead of too much salt.
Can I still enjoy a sandwich if I’m trying to lose weight?
Of course, you can. Just be mindful of the ingredients you use and opt for whole-grain bread, wholesome protein sources, and plenty of vegetables.
Also check: 25 Healthy Breakfast Sandwich Recipes to Fuel Your Day
More Easy Lunch Ideas
- 25 Best Sandwich Recipes For A Mouthwatering Lunch Break
- 25 Best Vegan Sandwich Recipes Perfect For Lunch
- 30+ Healthy Lunch Ideas
- 6 Healthy Bento Box Lunch Ideas
- 5 Healthy Lunch Box Ideas For Adults
If you try any of these healthy sandwich recipes, please leave a comment and a rating and let me knowhow much you liked it!
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Healthy Sandwich Recipes: Chickpea Salad
This simple chickpea salad sandwich is the perfect healthy sandwich recipe—soft seeded bread, creamy chickpea filling, and plenty of crunchy veggies. This sandwich is super-healthy but also incredibly satisfying. And you can make the filling in advance and keep it in the fridge for up to 3 days, making it even easier to prep.
Prep Time15 minutes mins
Total Time15 minutes mins
Course: Lunch
Cuisine: Vegan
Servings: 2 sandwiches
Calories: 405kcal
Author: Sara Trezzi
Ingredients
For the chickpea salad:
For the sandwich:
- 4 slices bread
- lettuce
- microgreens
- julienne carrots
- cucumber
Instructions
Add all the chickpea salad ingredients in a bowl and mash with a masher or a fork until you reach a creamy consistency (alternatively, place all the ingredients in a food processor and pulse until combined, making sure not to puree the filling too much). Taste and adjust seasoning as needed.
Assemble the chickpea salad sandwich: spread the chickpea salad on the bottom slice, top it with the veggies, season with a bit of salt and pepper, press with the other slice of bread, and enjoy!
Notes
Note 1: You can sub the tahini with the same amount of vegan mayo or hummus.
Note 2: You can store the chickpea salad in an airtight container in the fridge for up to 3 days.
*Nutrition information is a rough estimate.
Nutrition
Calories: 405kcal | Carbohydrates: 61g | Protein: 19g | Fat: 14g | Sugar: 4g
Did you make this recipe? Tag @gatheringdreams on Instagram. I want to see it!
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