In the market for a new well-balanced lunch? Try one (or all!) of these nutritious sandwiches.
ByCara Eisenpress
andPhoebe Lapine
Updated on October 1, 2022
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If you're looking for a low-calorie sandwich that will actually keep you full, try one of these nutritious toasties, wraps, quesadillas, and more. Each sandwich here is around 250–300 calories and is perfect to pair with a side of fruit or veg for a well-balanced lunch.
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Greek Salad Pita Pocket
This recipe creates enough filling for four pita sandwiches. If you like, make extra of the healthy sandwich filling to eat as a side salad throughout the week. (Here are more Mediterranean meal ideas to try out.)
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Ingredients
- 1 cup chopped romaine lettuce
- 3 ounces crumbled feta
- 1 cup cucumbers, seeded and chopped
- 1 cup red pepper
- 1 cup green pepper
- 1/4 cup red onion, chopped
- 2 tablespoons chopped fresh parsley
- 2 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon oregano
- salt and pepper, to taste
- 4 pitas, sliced in half
Directions
- In a large bowl, combine romaine lettuce, feta, cucumber, red and green pepper, red onion, and parsley.
- In a small bowl, whisk together lemon juice, extra-virgin olive oil, and oregano. Salt and pepper to taste, then pour dressing over salad blend
- Stuff mixture inside pitas.
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Crunchy Hummus Wrap
Want a veggie-heavy option that doesn't taste boring? Opt for this delicious hummus-infused wrap.
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Ingredients
- 2 tablespoons hummus
- 1 whole-wheat wrap
- 1 radish, sliced in strips
- 1 carrot, sliced in strips
- 1/4 cucumber, sliced in strips
- 1/4 cup bean sprouts
- 1 slice avocado
- 1 handful arugula
Directions
- Spread hummus (either store-bought or homemade hummus using the recipe in this Mediterranean snack guide) on one side of whole-wheat wrap.
- Top with radishes, carrot, cucumber, bean sprouts, and avocado. Add arugula last, then roll the wrap into a spiral.
03of 10
Radicchio Tartine
Fiber-rich leafy vegetables are a great way to bulk up a healthy sandwich.
Ingredients
- 8 to 10 leaves radicchio, sliced
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 1/4 cup shredded nonfat mozzaerlla
- 1 slice whole-grain bread
Directions
- Sauté radicchio with olive oil and minced garlic until wilted, about 5 minutes.
- In toaster oven, melt 1/4 cup shredded nonfat mozzarella on a slice of whole grain bread.
- Top toasted bread with radicchio mixture.
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Chicken Banh Mi
Opt for chicken as a high-protein stuffing for this traditional Vietnamese sandwich recipe. Prefer plant-based? Use tofu instead — you'll still up your protein intake.
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Ingredients
- 1 boneless, skinless chicken breast
- Juice of 3 limes
- 2 tablespoons Dijon mustard
- 3 tablespoons sriracha
- 1 baguette
- 3 stems cilantro
- 1/4 cup shredded carrot
Directions
- For marinade, mix juice of 2.5 limes, Dijon mustard, and sriracha. Add chicken breast and let marinate.
- Grill chicken breast until nicely charred, about 5–7 minutes per side.
- Add grilled chicken to fresh baguette, then top with cilantro stems and shredded carrots.
- Squeeze the remaining half lime over the top for more flavor.
05of 10
Spinach Quesadilla
Fresh baby spinach and eggs act as the "meat" in this lean, green quesadilla.
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Ingredients
- 1 large handful spinach
- 1 teaspoon olive oil
- 3 egg whites
- 1 tablespoon feta
- 1 whole-wheat tortilla
Directions
- In a skillet, sauté spinach with olive oil until wilted (about 3 minutes).
- Add egg whites and feta. Quickly fold mixture together and transfer to whole-wheat tortilla.
- Fold quesadilla in half and lightly toast both sides in skillet.
06of 10
Turkey-Dijon Toastie
It's easy to turn a traditional turkey club into a healthy sandwich. Here's how.
Ingredients
- 4 ounces turkey, sliced
- 1 slice low-fat pepper jack cheese
- 2 slices whole-grain bread
- Dijon mustard to taste
Directions
- Layer turkey and low-fat pepper jack cheese between two slices of whole-grain bread, adding Dijon mustard to taste.
- Toast in nonstick skillet lightly spritzed with cooking spray until each side is crispy and melty.
07of 10
Grilled Mushroom Melt
Grilled cheese may not have the reputation of a healthy sandwich, but this no-fail formula for a tasty, good-for-you version will change your mind.
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Ingredients
- 2 ounces mushrooms, sliced
- 1 teaspoon butter
- 2 slices low-fat cheddar
- 2 slices whole-grain bread
Directions
- Sauté mushrooms with butter in a skillet until beginning to crisp, about 5–6 minutes on each side.
- Layer mushrooms and low-fat cheddar between two slices of whole-grain bread.
- Toast each side of the sandwich in the same pan, until crisp. Better yet, cook sandwich on an indoor grill pan instead of skillet.
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Caprese Salad Roll-Up
Translate the Italian salad into a healthy sandwich for a fresh, summery meal.
Ingredients
- 1 whole-wheat tortilla
- 4 ounces part-skim fresh mozzarella
- 1/2 cup cherry tomatos, diced
- 2 tablespoons basil leaves
- 1/4 cup mixed greens
- Balsamic vinegar, to taste
Directions
- Top tortilla with mozzarella, tomatoes, basil leaves, and mixed greens, then drizzle with balsamic.
- Roll and cut into pinwheels.
09of 10
Tuna Burgers
Try fish instead of ground beef to add heart-healthy fats to your meal.
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Ingredients
- 4 ounces yellowfin tuna, minced
- 1/2 tablespoon fresh lemon juice
- 1 tablespoon Dijon mustard
- 1/2 whole-wheat bun
- 1 small handful arugula
- extra Dijon mustard, to taste
Directions
- For tuna patty, pack together yellowfin tuna with lemon juice and Dijon mustard.
- Sear burger in nonstick skillet lightly spritzed with cooking spray until crisp, about 3–4 minutes on each side).
- Add cooked patty to bun, then top with arugula and Dijon mustard, to taste.
10of 10
Roasted Eggplant Sandwiches
Roasted vegetables aren't just for dinner side dishes. Try them inside a healthy sandwich for a meatless meal that will keep you full for hours. You can go with the suggested eggplant and red onion, or swap them out for your preferred roasted veggies for a more customized sandwich.
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Ingredients
- 1/4 eggplant, sliced
- 1/4 red onion, sliced
- 1 teaspoon olive oil
- 2 slices whole-wheat bread
- 2 tablespoons hummus or white bean spread.
Directions
- Roast vegetables with olive oil until golden brown to concentrate their flavors.
- On one piece of whole-wheat bread, spread with dip of choice, then add roasted veggies to complete the sandwich.
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