4 Delicious & Nutritious Sandwich Ideas
There is just something so satisfying about biting into a perfectly filled sandwich. These four healthy sandwich recipes are quick to make, beyond easy, and cover all of your bases nutritionally too!
I’ve also included tips to follow when making sandwiches to help you get some protein in. Protein helps you feel full and satisfied after eating and helps balance blood sugar levels for more energy throughout the day! If that’s not a total win, I don’t know what is.
If you find packing lunches to be top of the list of dreaded weekly tasks, you are not alone! As a dietitian with a focus on simplifying your life in the kitchen I love tackling this! My usual strategy is to make enough dinner to have delicious leftovers the next day but sandwiches are another amazing go-to!
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Sandwiches are one of the best quick, easy, and balanced meals to have in your arsenal! I’ll just go ahead and squash this myth right now — other than specific dietary reasons, there is absolutely no need to cut bread out of your life!
Bread is both a super satisfying, and nutritious option! Carbohydrates are in fact our body’s preferred source of fuel and provide vitamins and minerals to support our overall health. If you’re looking to up the fiber content and get a few extra nutrients in there, opt for a whole grain or sprouted grain variety!
You heard it straight from this dietitian’s lips! Bread is our friend, not the enemy!
Tips for Picking the Best Bread:
The “best” bread doesn’t always have to mean the most nutritious. Making a healthy lunch sandwich is about the balance of enjoyment, satisfaction and what will support you in feeling your best physically throughout the day.
If you’re looking for a more nutrient dense option, whole wheat, whole grain, and sprouted grain contain more fiber than regular white bread, because the outer husk of the grain is kept intact. They also maintain more of their nutrients — like vitamins, minerals, and antioxidants — when the husk or whole grain is intact.
Sprouted grains retain the most nutritional value and as a bonus, the sprouting process makes it easier for our body to absorb and benefit from their nutrients!
How much fiber should you aim for?
If looking for a higher fiber option, I generally aim for 3-5g of fiber per slice. Take note of the portion size listed on the nutrition label, most often labels tend to provide nutrition information per one slice, but others will list per two slices. In this case, just multiply or divide the total fiber by two!
How to read the ingredient list
Ingredients are listed by weight or amount in decreasing order, so the first ingredient is what there is the most of in your bread, and the last ingredient is what there is the least of. Generally speaking, when looking for more nutrient dense options, aim for ingredient lists with fewer ingredients and bonus if the ingredients are whole foods (ex: wheat, sunflower seeds, oil etc.)
A few of my favorite brands for best store bought breads include
- Silver Hills
- Dave’s Killer Bread
- Portofino
I also love a good bakery bread, especially sourdough! For anyone with a gluten sensitivity (note: not Celiac) the fermentation process generally makes sourdough products easier to digest so if you’ve been missing real bread, this may be your ticket back in!
Choosing your Sandwich Filling
As far as what goes between the bread? I aim to include the following:
- Carbohydrate: the bread 🙂 This can also be substituted for a wrap, tortilla, or bun.
- Protein: like chicken, fish, hummus, tofu or peanut butter.
- Veggies: like greens, sprouts, pickled onions or zesty pickled shredded carrots, fresh cucumber or roasted peppers.
- Fat. My favorites are avocado, goat cheese or brie, olive oil, or a swipe of your favorite nut butter.
Here are a few of my favorite healthy sandwich ideas to try so you can keep that lunch box enticing with minimal time and effort!
4 Delicious and Nutritious Sandwich ideas
Alright I’ve got one of my favorite sandwiches in the recipe card below and here are a few more to add to the list:
High Protein Green Goddess Chickpea Salad Sandwich
There’s no arguing the nutritional power of greens. This is one of my favorite sandwiches for a healthy work or school lunch! The chickpea mash packs this vegetarian sandwich with protein and can be made ahead to make this a near-instant meal!
5 Minute Caprese Pesto Chicken Sandwich
A sandwich you’ll look forward to all morning. Make the pesto ahead of time for a 5 minute work or school lunch. This dreamy sandwich leaves me imagining I’m eating outside at a table on cobblestone street somewhere in Europe…maybe with a glass of chilled rosé in hand.
Buffalo Tofu Caesar Wrap
This recipe is a take on the classic chicken Caesar wrap. This meal is typically thought to be more of a pub food but my lightened-up version is just as satisfying. If you’re not a fan of tofu, you can always make it with chicken, but I think you’ll be pleasantly surprised by the tofu in this one!
Did you make any of these lunchtime recipes?! Tag me in your photos on Instagram @LindsayPleskot so I can see your yummy creations and hear what you liked best! If you have any questions, definitely start up a convo with me in the comments below. And if you like any of these recipes, please give this post a star rating! I love receiving your feedback!
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Rainbow Power Sandwich (& 3 More Healthy Sandwich Ideas!)
- Prep Time: 10
- Total Time: 10 minutes
- Yield: 1 sandwich 1x
- Category: Lunch
- Method: No cooking required
- Cuisine: American
- Diet: Vegan
Description
My Rainbow Power Sandwich is a quick and easy vegan sandwich packed full of fresh vegetables and creamy protein-packed hummus! Make this healthy sandwich or try any of the 3 other nutritious sandwich ideas in this post.
Ingredients
- 2 slices of bread
- 1/2 cup hummus, store-bought or homemade
- 1/4–1/3 avocado, sliced
- salt & pepper
- 2–3 leaves of lettuce, I used Inspired Greens butter lettuce
- 1/4 of a red pepper, sliced
- 1/2 carrot, ribboned (I used a potato peeler!)
- 1/4 of a small green and/or yellow zucchini, thinly sliced into rounds
- purple cabbage, thinly sliced (try pickled cabbage for an extra punch of flavor)
- a few thin slices of red onion
Instructions
- Toast your bread
- Remove bread from the toaster and spread the hummus on one slice. Place the sliced avocado on the other and sprinkle with salt & pepper. Start layering your veggies onto the hummus side
- Close up your sandwich and cut in half or leave whole. Enjoy!
Notes
- Cabbage: this is optional as buying a whole large cabbage just for this recipe may not make sense. If you do opt for the cabbage, I like to slice the whole thing up and add to noodle stir-fries, salads, or make quick pickles to have on hand (delish in bowls, salads, tacos and sandwiches/wraps)
- Vegetables:
- Not gonna lie, I chose these vegetables specifically for the color but almost any vegetable would work in here! Mushrooms, sprouts, radishes, cucumber, tomatoes (ok I know this is a fruit!) are a few others that would be great in here!
- If you have the time, roast the vegetable for extra flavor!
