20 Healthy Sandwich Recipes That Will Make You Swoon
Whether or not you enjoyed your brown bag lunches when you were a kid, there’s just something about holding a sandwich in your two hands and chomping into it. Even as adults, peanut butter and jelly or ham and cheese sandwiches hold a special place in the hearts of many people. Not only are sammies easy to throw together and simple to pack up, but they also taste amazing and could be made with pretty much any ingredients sitting in your fridge. To build up a creation that will have your taste buds dancing, all it takes are a couple slices of bread and fillings, some guidance from these recipes, and your imagination. So, get excited for the lunch hour to roll around with one of these 20 healthy sandwiches. From sweet to savory, our curated list is packing in some major nutrients—without skimping in the flavor department.
Before you bite into these recipes, we suggest you always be mindful of these five helpful tips.
- Choose low-sugar, whole-grain, or Ezekiel bread.
- Cut off the crust if you’re looking for smaller portion sizes.
- Don’t drown it with condiments.
- Add greens whenever you can.
- Eat half your sandwich with a low-sodium soup or salad and save the rest for later.
Now, find your favorite new sammy recipe below—and get even more lunch ideas with these easy, three-ingredient lunches.
ULTIMATE HUMMUS VEGGIE SANDWICH
Nutrition: 297 calories, 14 g fat, 2 g saturated fat, 398 mg sodium, 36 g carbs, 11 g fiber, 7 g sugars, 8 g protein
Hummus isn’t just a fun dip for carrots or celery; it’s also an awesome spread that will add protein and flavor to your ‘wich! This healthy sandwich is made with whole wheat bread and raw veggies like tomato, avocado, and onion—but feel free to add any of your favorites. Getting in vital nutrients like healthy fats from avocado and vitamin C from tomato is a great way to re-energize yourself at lunch.
Get the recipe from Bless This Mess Please.
BLACKBERRY BACON GRILLED CHEESE
Grilled cheese is on a level all on its own because of all the different ways it can be made! This one adds in sweetness from antioxidant-rich blackberry jam with a kick from jalapenos and a crunchy saltiness from bacon. It’s like an explosion of all the best flavors! Sourdough is also a nutrient-packed pick for bread because it’s gone through a fermentation process that predigests the flour, which releases micronutrients for absorption.
Get the recipe from Lemon Tree Welling.
LEMON EDAMAME AVOCADO SANDWICH
Nutrition: 659 calories, 30 g fat, 15 g saturated fat, 838 mg sodium, 67 g carbs, 2 g fiber, 23 g sugars, 29 g protein
Lemon, edamame, and avocado isn’t a combo many have heard of—but after trying out this sandwich, you’ll have a whole new outlook on this trio! The edamame spread is not only the perfect mix of texture and flavor, but it’s also a powerhouse in the nutrition department. This little soybean is a plant-based source of protein packed with fiber, iron, magnesium, and other important daily vitamins. Loaded onto a bread made with flax, sunflower and sesame seeds—and absolutely no additives—this is one stellar sandwich.
Get the recipe from Love and Lemons.
BAKED EGGPLANT SANDWICHES
Nutrition: 105 calories, 7.5 g fat, n/a saturated fat, n/a sodium, 4.5 g carbs, n/a sugars, 6.5 g protein
Skip the bread entirely with this spin on your average sandwich. This recipe uses eggplant coated in a mix of almond meal and Parmesan cheese, making it completely gluten-free, grain-free, and vegetarian-friendly! This sandwich is only a little over 100 calories and is a healthy low-carb alternative that doesn’t skimp on flavor.
Get the recipe from The Iron You.
TOASTED HUMMUS AND TEMPEH SANDWICH
Nutrition: 334 calories, 10 g fat, 1 g saturated fat, 571 mg sodium, 44 g carbs, 8 g fiber, 8 g sugars, 20 g protein
If you’re looking to cut back on the meat but don’t want to risk always feeling hungry, go for tempeh! Whether you’re vegetarian or not, this soy-based protein should be added to your diet because of its amazing benefits. Unlike tofu, tempeh is fermented and contains higher amounts of both fiber and protein, all with a slightly sweeter taste.
Get the recipe from Running On Veggies.
PULLED PORK WITH SPIRALIZED APPLE SLAW SANDWICH
Nutrition: 650 calories, 35 g fat, 11 g saturated fat, 974 mg sodium, 15 g carbs, 2 g fiber, 8 g sugars, 54 g protein
The smoky flavors of pulled pork combined with the sweetness of apples make this the perfect filling meal to have for lunch or dinner! You can throw the pork in a slow cooker in the morning and leave it for the day to come home to juicy meat that’s ready to dive into. This is a meat lovers’ heaven!
Get the recipe from How Sweet Eats.
GREEK YOGURT CHICKEN SALAD SANDWICH
Nutrition: 320 calories, 8 g fat, 1 g saturated fat, 544 mg sodium, 45 g carbs, 3 g fiber, 8 g sugars, 18 g protein
There’s nothing quite like the classic chicken salad sandwich. Plus, this one is healthier than your average one because it employs one of our go-to healthy swaps: using Greek yogurt instead of heavy mayo. This ups not only the protein content but gives it an added boost of flavor! This lightened-up version is nothing short of delicious, thanks to the cranberries and grapes giving it just the right amount of sweetness.
Get the recipe from Damn Delicious.
PROSCIUTTO PINEAPPLE PESTO PANINIS
Nutrition: 535 calories, 32 g fat, 4 g saturated fat, 1061 mg sodium, 23 g carbs, 1 g fiber, 9 g sugars, 34 g protein
Pesto isn’t just for pasta! Use it as a spread on this salty and sweet treat. It takes only five ingredients to make this tasty meal that can be eaten at any time of the day. Choose to make your own pesto or buy one already made from the store, but be sure to check the ingredients for anything suspicious. This sodium level is on the higher end because prosciutto is a deli meat. So, if you’re looking to lower your sodium intake, go for a different meat like leftover rotisserie chicken or fresh-cut deli turkey and skip the extra bloat that comes with excess salt.
Get the recipe from Gimme Some Oven.
BBQ PORTOBELLO SLIDERS
Nutrition: 455 calories, 5 g fat, 0 g saturated fat, 870 mg sodium, 80 g carbs, 5 g fiber, 5 g sugars, 15 g protein
These portobello mushrooms disguised as meat are a simple, sneaky way to fill yourself up without filling you out. You’re cutting back on fat and loading up on the minerals and nutrients that come from mushrooms. Because still have a hearty texture, you’ll barely notice that it’s a meatless dish after you slather on a sauce like in this recipe.
Get the recipe from One Ingredient Chef.
ROASTED SWEET POTATO APPLE HAM SANDWICH
Nutrition: 537 calories, 36 g fat, 13 g saturated fat, 1142 mg sodium, 32 g carbs, 4 g fiber, 9 g sugars, 23 g protein
Here’s a dreamy combination: Roasted sweet potato, caramelized onion, green apple, ham, and cheese. This sandwich is served warm with the cheese melty and gooey, just the way it’s meant to be! If you’re not a fan of ham, turkey or chicken would work perfectly, too. It’s hard to go wrong with this sandwich, especially when all the other toppings are so right.
Get the recipe from Running to the Kitchen.
OPEN FACED EGG AVOCADO HASH BROWN BREAKFAST SANDWICH
Nutrition: 321 calories, 20 g fat, 4 g saturated fat, 257 mg sodium, 27 g carbs, 6 g fiber, 2 g sugars, 11 g protein
An open-faced sandwich is always a great strategy for cutting back on calories and carbs! This specific one is a breakfast blend of ingredients that will start your morning with just the right nutrients fill and fuel you. Healthy fats and energizing carbs come together to keep you far from feeling sluggish. So, are you ready to take on the day or what?!
Get the recipe from Recipe Runner.
CHICKPEA SUNFLOWER SANDWICH
Nutrition: 311 calories, 16 g fat, 1.7 g saturated fat, 107 mg sodium, 26 g carbs, 7.3 g sugars, 9 g fiber, 11.5 g protein
Loaded with nutty smooth flavors that satisfy your taste buds and your hunger, this chickpea sunflower mash is one you’ll be making on the reg. Make a big batch and keep it in the fridge; there are tons of different ways you can eat it, from sandwich to salad to wrap to snack dip.
Get the recipe from Minimalist Baker.
BBQ JACKFRUIT SANDWICHES WITH AVOCADO SLAW
Nutrition: 431 calories, 14 g fat, 3 g saturated fat, 1000 mg sodium, 65 g carbs, 17 g sugars, 16 g fiber, 12 g protein
If you haven’t tried replacing your meat with jackfruit, now’s the time! Not only is this fruit filled with vitamins, minerals, phytonutrients, good carbohydrates, electrolytes, fiber, fat, and protein, it’s also an absorber of all flavors thrown at it. This perfectly mocks meats because of its texture and light flavor profile. It only takes about 30 minutes to make and falls apart like pulled pork, but minus all the fat!
Get the recipe from Minimalist Baker.
ROASTED PEACH GOUDA GRILLED CHEESE
Nutrition: 417 calories, 22 g fat, 8 g saturated fat, 618 mg sodium, 46 g carbs, 8 g fiber, 25 g sugars, 16 g protein
This fancy grilled cheese is a guaranteed way to make your next lunch more special. This roasted peach sandwich is served with a generous amount of gouda and a balsamic glaze. There’s a ton of amazing flavors going on and you’ll love every bite!
Get the recipe from Fit Foodie Finds.
BUFFALO CAULIFLOWER SANDWICH
Nutrition: 518 calories, 20 g fat, 12 g saturated fat, 726 mg sodium, 78 g carbs, 17 g fiber, 19 g sugars, 22 g protein
Cauliflower that tastes like buffalo wings? Yes, please. This sandwich tastes like the wings you’d get before the game, minus all the fat. This recipe cuts back on the calories and amps up the nutritional profile. And if you’re looking to slim it down even more, skip the cheese and use a hummus spread instead!
Get the recipe from Oh My Veggies.
CHIPOTLE HONEY ROASTED PB AND PEACH GRILLED SANDWICH
Nutrition: 287 calories, 7 g fat, 1 g saturated fat, 335 mg sodium, 47 g carbs, 9 g fiber, 13 g sugars, 12 g protein
Get a mouthful of amazing flavors with one bite of this sandwich! As you can see by the name of this one, there are a lot of different tastes coming from these ingredients—sweet, spicy, and savory. Plus, there’s a good dose of healthy fat coming from the peanut butter and there are vitamins like calcium, magnesium, and zinc from the peaches. This sandwich is perfectly juicy with an added kick of spice!
Get the recipe from Half Baked Harvest.
SMOKED BACON BLT WITH ARUGULA
Nutrition: 371 calories, 20 g fat, 5 g saturated fat, 820 mg sodium, 31 g carbs, 2 g fiber, 1 g sugars, 18 g protein
We all love a good BLT; with the perfect crunch and just the right combo of flavor, there’s nothing not to like! But this is not your basic BLT. This version has the addition of arugula, which gives it a peppery bite and even more nourishing vitamins and minerals.
Get the recipe from Simply Recipes.
TURKEY SPROUT AVOCADO SANDWICH
Nutrition: 284 calories, 10 g fat, 1 g saturated fat, 345 mg sodium, 39 g carbs, 7 g fiber, 11 g sugars, 7 g protein
This is pretty much Thanksgiving dinner on your plate, but even better. Adding avocado and the vibrant beet horseradish results in a sandwich that’s not only glowing in color but glowing in nutrition, too. It’s a great combination of fats, carbs, protein, and fiber that will keep you full—and won’t leave you bloated or uncomfortable.
Get the recipe from Nutritionist in the Kitch.
APPLE TUNA SALAD BELL PEPPER SANDWICH
Nutrition: 98 calories, 1 g fat, 0 g saturated fat, 233 mg sodium, 13 g carbs, 3 g fiber, 8 g sugars, 11 g protein
At only 98 calories and zero grams of saturated fat, this red pepper spin on the sandwich is a go-to diet lunch. It’s super filling and has all the fixings to satisfy your hunger, without overdoing it. Tuna is a lean protein option that is high in omega-3 fatty acids and has been shown to improve heart health and reduce the risk of heart disease.
Get the recipe from Inspiralized.
CAULIFLOWER STEAK BURGERS WITH TANGY COLESLAW
Nutrition: 352 calories, 7 g fat, 2 g saturated fat, 802 mg sodium, 53 g carbs, 4 g fiber, 17 g sugars, 18 g protein
Cauliflower steak? Yep, it can be done! This healthy sandwich recipe says to fry the cauliflower, but we suggest you bake it in the oven instead so that you skip the fatty calories. Cauliflower is one of the best low-calorie veggies out there because it’s packed with phytonutrients. And since you still get all the great flavors coming from the rest of the ingredients, you won’t even miss the meat!
Get the recipe from A Beautiful Plate.