When it comes to sandwiches, there are a lot of options out there. From classic deli sandwiches stacked high with meat and cheese to veggie sandwiches overflowing with fresh produce, it can be hard to determine which sandwich is the healthiest choice. The key to picking a healthy sandwich is looking at the nutritional content. Factors like calories, fat, sodium, and fiber content should be considered when determining how healthy a sandwich is. Additionally, ingredients like whole grains, lean protein, and fresh vegetables are markers of a healthy sandwich.
In this article, we will explore what makes a sandwich healthy. We’ll look at the best bread, protein, vegetable, and condiment options for building a nutritious sandwich. We’ll also provide some examples of popular healthy sandwich recipes you can try at home. Read on to learn what goes into the healthiest sandwich.
What Makes a Healthy Sandwich?
There are a few key factors that determine how healthy a sandwich is:
Whole Grain Bread
Choosingwhole grain bread over white bread is one of the easiest ways to instantly make your sandwich healthier. Whole grain breads like whole wheat, rye, and multigrain provide more fiber, nutrients, and protein than white bread. Fiber is important for digestive health and helps you feel full. The nutrients and protein in whole grains also contribute to the nutritional value of the sandwich. Look for breads where the first ingredient listed is “whole wheat flour” or “whole grain.”
Lean Protein
Adding a lean protein source to your sandwich provides filling fiber and protein to help keep you satisfied. Some healthy sandwich protein options include:
- Turkey breast
- Roast beef
- Grilled chicken
- Tuna
- Egg whites
- Hummus
- Plant-based meat substitutes like tofu
Try to avoidprocessed deli meats which tend to be high in sodium. Three to four ounces is a reasonable portion size for lean protein in a sandwich.
Lots of Vegetables
Don’t skimp on the veggie fillings! Fresh vegetables add vitamins, minerals, fiber, and volume to your sandwich. Some healthy sandwich veggie options include:
- Lettuce
- Tomato
- Onion
- Spinach
- Sprouts
- Peppers
- Cucumber
- Avocado
- Carrots
The more vegetables the better when building your healthy sandwich. Vegetables help to reduce the energy density of the sandwich and provide more nutrients.
Healthy Fats
While heavy creams and creamy sauces should be avoided, the right fats can add flavor and creaminess to your sandwich. Some examples of healthy fats to include:
- Avocado
- Hummus
- Olive oil or canola oil-based dressing or mayo
- Nut butters like almond or peanut butter
These plant-based unsaturated fats provide nutrients and can help you feel satisfied. But be mindful of portion sizes, as even healthy fats are still high in calories.
Easy on Sodium and Sugars
Limiting added sodium and sugars in your sandwich ingredients is also important for maintaining the nutritional benefits. Some tips:
- Use mustard instead of mayonnaise
- Skip the salty deli meats and choose fresh meats sliced yourself
- Avoid sweetened yogurts or dressings
- Limit condiments like ketchup, BBQ sauce, relish, etc.
Check labels and choose low-sodium options when possible. Added sugars should also not be going overboard.
Examples of Healthy Sandwich Recipes
Now that we’ve covered the basics of building a nutritious sandwich, let’s look at some healthy sandwich ideas you can recreate at home:
Turkey Avocado Sandwich
- Whole grain bread
- 3-4 oz turkey breast
- Sliced avocado
- Lettuce
- Tomato
- Mustard or hummus for spread
The turkey and avocado provide lean protein and healthy fats. Load it up with veggie fixings like lettuce and tomato for added nutrition.
Roasted Veggie Hummus Wrap
- Whole wheat tortilla or wrap
- Hummus
- Roasted veggies like zucchini, eggplant, peppers, etc.
- Lettuce
- Feta cheese (optional)
Hummus provides plant-based protein. Roast your favorite veggies to add even more nutritional value. Feta cheese adds a bit of salty creaminess.
Tuna Salad Sandwich
- Seeded whole grain bread or pita
- Tuna mixed with Greek yogurt instead of mayo
- Chopped celery
- Lettuce or sprouts
- Tomato
- Onion
- Avocado
Tuna salad is a classic sandwich filling. Mixing the tuna with nonfat Greek yogurt adds protein without all the fat and calories of regular mayo. Load it up with crunchy veggies for fiber and texture.
Grilled Chicken & Veggie Sandwich
- Ciabatta roll or whole wheat bread
- Grilled chicken breast
- Grilled veggies like zucchini, eggplant, onions, mushrooms
- Basil pesto
- Mozzarella cheese
- Lettuce and tomato
Chicken delivers lean protein, while the bounty of grilled veggies boosts the fiber and nutrient content. Pesto and mozzarella add healthy fats and flavor.
Apple Peanut Butter Sandwich
- Whole wheat bread
- Natural peanut or almond butter
- Sliced apple
- Honey (optional)
- Granola (optional)
For a sweet twist, try an apple peanut butter sandwich. The peanut butter provides protein and healthy fats to keep you full. Sliced apple adds fiber and nutrients. Drizzle with a touch of honey or add granola for crunch.
Putting it All Together
When assembling your healthy dream sandwich, follow these guidelines:
- Choose whole grain or sprouted bread
- Include 3-4 oz of lean protein like turkey, chicken, tuna or plant-based meat
- Pile on the fresh veggies like lettuce, tomato, onion, spinach, sprouts, etc.
- Add healthy fat such as avocado, hummus, nut butter or olive oil-based dressing
- Use mustard, hummus or avocado as a healthy spread
- Limit sugary and salty condiments like ketchup, mayo or relish
- Add extras like sprouts, pickles or hot peppers for crunch and flavor
Following these sandwich building tips will ensure your sandwich delivers maximum nutrition. Don’t be afraid to get creative and try different ingredient combinations using healthy whole food options. A balanced sandwich makes for an easy, portable and nutritious lunch or snack.
Conclusion
When it comes to picking the healthiest sandwich, focus on including lean protein, lots of veggies, whole grain bread, and healthy fats. Limit processed meats, cheeses, sugary condiments, and refined white bread. Some examples of nutritious sandwich recipes are turkey avocado, tuna salad, roasted veggie hummus wraps, chicken veggie sandwiches, and apple peanut butter. Following basic healthy sandwich guidelines and using wholesome ingredients can help you build a sandwich that is both satisfying and good for you. A balanced sandwich makes for the perfect on-the-go meal.