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11 Healthy Ways to Add Variety to Sandwiches

You don't need to be a gourmet chef to prepare these delicious sandwiches. Add a little variety to an ordinary sandwich with these 11 healthy recipes that contain less than 300 calories each. Bon Appétit! 

 

1) Chicken and Roast Beef Muffulettas

11 Healthy Sandwich Ideas
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Ingredients:

Olive Salad:
  • 1/2 cup kalamata olives, pitted
  • 1 (7-ounce) bottle roasted red bell peppers, drained and chopped
  • 1 (14-ounce) can artichoke hearts, drained and coarsely chopped
  • 1/4 cup chopped fresh basil
  • 1 garlic clove, minced
  • 2 tablespoons capers, drained
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons olive oil
Muffuletta:
  • 12 (1 1/2-ounce) French bread rolls
  • 6 (1-ounce) slices Swiss cheese
  • 12 (1-ounce) slices roasted breast of chicken
  • 12 (1-ounce) slices deli roast beef
  • 6 cups gourmet salad greens
How to Prepare It:

Olive Salad:
  • To prepare the olive salad, combine the first 8 ingredients in the food processor bowl. 
  • Process for 30 seconds or until finely chopped, and chill.
Muffuletta:
  • Cut rolls in half horizontally. 
  • Cut each cheese slice in half diagonally. 
  • Spread about 2 1/2 tablespoons olive mixture onto top half of each roll. 
  • Layer 1/2 cup greens, 1/2 cheese slice, 1 roast beef slice, and 1 chicken slice on each roll bottom, and cover with top of roll.
  • Wrap each sandwich tightly in plastic wrap. Chill up to 8 hours.

2) Smoked Mozzarella, Spinach, and Pepper Omelet 

11 Healthy Sandwich Ideas
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Ingredients:
  • 4 sourdough English muffins, split
  • 6 large egg whites 
  • 3 large eggs 
  • 2 tablespoons fat-free milk 
  • 1/2 cup (2 ounces) shredded smoked mozzarella cheese
  • 1/4 teaspoon salt 
  • 1/4 teaspoon freshly ground black pepper
  • Dash of hot pepper sauce 
  • 1 cup finely diced red bell pepper 
  • 1 1/2 cups bagged baby spinach leaves 
  • 3/4 cup pre-chopped onion 
  • Cooking spray
How to Prepare It:
  • Preheat broiler.
  • Combine first 6 ingredients in a large bowl, stirring with a whisk until combined, and then set aside.
  • Heat a large nonstick skillet over medium-high heat.
  • Coat pan with cooking spray. 
  • Add bell pepper and onion, and sauté 4 minutes or until tender. 
  • Reduce heat to medium. 
  • Pour egg mixture into pan, and let egg mixture set slightly. 
  • Tilt pan by carefully lifting the edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. 
  • Cook 3 minutes. 
  • Wrap handle of pan with foil, and place pan under broiler. 
  • Broil 1 minute or until set and lightly browned.
  • Arrange muffin halves in a single layer on a baking sheet. 
  • Sprinkle muffin halves evenly with cheese, and broil 1 minute or until cheese begins to brown.
  • Divide omelet into 4 portions, and place 1 portion on bottom half of each muffin. 
  • Top evenly with spinach leaves, and top with remaining muffin halves.

3) Grilled Goat Cheese Sandwiches with Fig and Honey

11 Healthy Sandwich Ideas
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Ingredients:
  • 8 (1-ounce) slices cinnamon-raisin bread
  • 1 (4-ounce) package goat cheese
  • 2 teaspoons honey
  • 1/4 teaspoon grated lemon rind
  • 2 tablespoons fig preserves
  • 2 teaspoons thinly sliced fresh basil
  • 1 teaspoon powdered sugar
  • Cooking spray
How to Prepare It:
  • Combine first 3 ingredients, stirring until well blended. 
  • Spread 1 tablespoon goat cheese mixture on each of 4 bread slices. 
  • Top each slice with 1 1/2 teaspoons preserves and 1/2 teaspoon basil. 
  • Top with remaining bread slices. 
  • Lightly coat outside of bread with cooking spray.
  • Heat a large nonstick skillet over medium heat. 
  • Add 2 sandwiches to pan. 
  • Place a cast-iron or heavy skillet on top of sandwiches, and press gently to flatten. 
  • Cook 3 minutes on each side or until bread is lightly toasted (leave cast-iron skillet on sandwiches while they cook). 
  • Repeat with remaining sandwiches. 
  • Sprinkle with sugar.

4) Red Onion and Kalamata Olive Tuna Sandwich

11 Healthy Sandwich Ideas
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Ingredients:

  • 2 6-ounce cans of tuna packed in water (drained)
  • 1/4 cup roughly chopped kalamata olives
  • 1/2 small red onion, thinly sliced
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon black pepper
How to Prepare It:
  • In a medium bowl, combine the tuna, pepper, olive oil, onion, and olives. 
  • Spread the mixture on your favorite bread or roll, and enjoy.

 

 

5) Warm Prosciutto-Stuffed Focaccia

 

11 Healthy Sandwich Ideas
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Ingredients:

  • 1 (9-ounce) round loaf focaccia bread
  • 4 ounces thinly sliced Muenster cheese
  • 3 ounces thinly sliced prosciutto
  • 1/4 cup bottled roasted red bell peppers, drained
  • 1 (6-ounce) package fresh baby spinach
  • 2 tablespoons light balsamic vinaigrette
How to Prepare It:
  • Cut bread in half horizontally, using a serrated knife. 
  • Top bottom bread half with prosciutto and next 3 ingredients.
  • Drizzle with balsamic vinaigrette, and cover with top bread half. 
  • Wrap in aluminum foil, and place on a baking sheet.
  • Bake at 350° for 15 minutes or until warm. 
  • Cut focaccia into six wedges, and serve immediately.
  • 6 ounces of ham may be substituted for prosciutto for approximately the same amount of calories.

6) Ham and Spinach Focaccia Sandwiches

11 Healthy Sandwich Ideas
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Ingredients:
  • 8 ounces smoked deli ham, thinly sliced
  • 1 (8-inch) round focaccia bread (about 8 ounces)
  • 1 (7-ounce) bottle roasted red bell peppers, drained and sliced
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons chopped fresh basil
  • 2 teaspoons sun-dried tomato sprinkles
  • 1/4 teaspoon crushed red pepper
  • 1 cup spinach leaves 
How to Prepare It:
  • Combine the first 4 ingredients in a small bowl. 
  • Cut bread in half horizontally. 
  • Spread the mayonnaise mixture over the cut sides of bread. 
  • Place ham over bottom half of bread. 
  • Top with peppers and spinach, and cover with top half of bread. 
  • Cut the sandwich crosswise into 4 wedges.

7) Chipotle Pork and Avocado Wrap

11 Healthy Sandwich Ideas
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Ingredients:
  • 1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces)
  • 4 (8-inch) fat-free flour tortillas
  • 2 teaspoons chopped canned chipotle chiles in adobo sauce
  • 1/2 cup mashed peeled avocado
  • 1 1/2 tablespoons low-fat mayonnaise
  • 1 teaspoon fresh lime juice
  • 1 cup shredded iceberg lettuce
  • 1/4 cup bottled salsa
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried oregano
How to Prepare It:
  • Combine the first 7 ingredients, stirring well.
  • Warm tortillas according to package directions. 
  • Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border. 
  • Arrange Simply Roasted Pork slices down center of tortillas.
  • Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.

8) Ham and Cheese Toasted Sandwich 

11 Healthy Sandwich Ideas
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Ingredients:
  • 8 (1-ounce) slices whole wheat bread
  • 4 ounces low-fat deli ham
  • 8 (1/4-inch-thick) slices tomato (about 1 large)
  • 1/4 cup (2 ounces) tub light cream cheese
  • 1/4 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
  • 1 teaspoon Dijon mustard
  • 1 tablespoon chopped fresh basil
  • 1/4 teaspoon freshly ground black pepper
How to Prepare It:
  • Preheat broiler.
  • Combine first 4 ingredients in small bowl, and stir well.
  • Spread about 1 tablespoon cream cheese mixture over each of 4 bread slices. 
  • Top each with 1 ounce ham, 2 tomato slices, and 1 tablespoon cheddar cheese. 
  • Place sandwich halves and remaining 4 slices bread on a baking sheet. 
  • Broil 2 minutes or until cheese is melted and bread is lightly browned. 
  • Top each sandwich half with remaining bread slice.
  • Serve immediately.

 
9) Black Pepper and Molasses Pulled Chicken Sandwiches

11 Healthy Sandwich Ideas
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Ingredients:
  • 3 tablespoons ketchup
  • 1 tablespoon cider vinegar
  • 1 tablespoon prepared mustard
  • 1 tablespoon molasses
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground ginger
  • 12 ounces skinless, boneless chicken thighs, cut into 2-inch pieces
  • 4 (2-ounce) sandwich rolls, cut in half horizontally
  • 12 dill pickle chips
How to Prepare It:
  • Combine first 9 ingredients in a medium saucepan, and bring to a boil.
  • Reduce heat to medium-low; cover and cook, stirring occasionally, about 23 minutes or until chicken is done and tender. 
  • Remove from heat, and shred with 2 forks to measure 2 cups meat. 
  • Place 1/2 cup chicken on bottom half of each roll. 
  • Top each with 3 pickles and top half of roll.

10) Turkey Reuben Sandwiches

11 Healthy Sandwich Ideas
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Ingredients:
  • 4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
  • 8 ounces smoked turkey, thinly sliced
  • 8 slices rye bread
  • 2 tablespoons Dijon mustard
  • 1/4 cup fat-free Thousand Island dressing
  • 2/3 cup sauerkraut, drained and rinsed
  • 1 tablespoon canola oil, divided
How to Prepare It:
  • Spread about 3/4 teaspoon mustard over each bread slice.
  • Place 1 cheese slice on each of 4 bread slices. 
  • Divide turkey evenly over cheese. 
  • Top each serving with 2 1/2 tablespoons sauerkraut and 1 tablespoon dressing. 
  • Top each serving with 1 bread slice, mustard sides down.
  • Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. 
  • Add 2 sandwiches to pan, and top with another heavy skillet.
  • Cook 3 minutes on each side or until golden. 
  • Remove sandwiches from pan, and keep warm. 
  • Repeat procedure with remaining oil and sandwiches.

11) Prosciutto, Lettuce, and Tomato Sandwiches

11 Healthy Sandwich Ideas
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Ingredients:
  • 8 (1-ounce) slices 100% whole-grain bread 
  • 8 (1/4-inch-thick) slices tomato
  • 3 ounces very thin slices prosciutto
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, minced
  • 1 cup baby romaine lettuce leaves 
  • 1/4 cup canola mayonnaise
  • 2 tablespoons chopped fresh basil
How to Prepare It:
  • Preheat broiler.
  • Arrange bread slices in a single layer on a baking sheet.
  • Broil bread 2 minutes on each side or until toasted.
  • Combine mayonnaise, basil, mustard, and garlic, and spread the mixture evenly over 4 bread slices. 
  • Layer 1/4 cup lettuce and 2 tomato slices over each serving, and top evenly with prosciutto and remaining bread.

H/T: myrecipes.com

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