Whether you’re working from home or feeding your family (who may or not be at home with you!), quick-and-easy mid-day meals are an absolute must right now. When done right, sandwiches
are a simple solution that can be loaded with energizing nutrients and fun flavors.
Here are several ways to “healthify” ordinary sandwiches so you can rest assured you’re getting good nutrition and don’t have to feel like you’re eating the same stack over and over again. These unique bites pile on the fruits and vegetables, layer on lighter spreads, and feature whole grains to satisfy you and raise your energy levels so you can power through the day.
How to Make Healthy Sandwiches
1. Add some crunch with apples
Apples add a familiar sweetness while also boosting the fiber in your meal. Add apple slices to a simple sandwich made with whole-grain bread
, turkey and brie cheese for a gourmet lunch.
2. Pile on the veggies
Look beyond lettuce and tomato and add texture to your sandwich with red peppers
, cucumbers and spinach. Don’t be afraid to get creative, because almost everything tastes better in sandwich form!
3. That’s a wrap!
Eat the rainbow with a simple veggie wrap stuffed with red cabbage, carrots, lettuce, green onions and tofu
. Dip it in your favorite sesame dressing
for a punch of flavor.
4. Get familiar with fish
Combine canned salmon
, lettuce and lemon to create a refreshing wrap or sandwich that helps you get in your seafood quota for the week!
5. Heat things up
Turn your favorite sandwich into a panini on a sandwich press or over the stove. You can even dress up a classic grilled cheese by combining mozzarella cheese, tomatoes and balsamic vinegar
6. Hummus hype
Swap out traditional mayonnaise in favor of hummus
and boost the fiber and flavor profile of any sandwich or wrap. Consider experimenting with different hummus flavors such as black bean
, lentil or white bean
to shake things up even more.
7. Add some avocados
Avocados can be added in slices or mashed and used as a creamy sandwich spread. Besides adding delicious taste and texture, avocado has the healthy fat your body needs to absorb fat-soluble vitamins A, D, E and K.
8. Be biased about breads
Make sure you’re choosing a high-fiber, nutrient-rich bread. Your best bet is 100% whole wheat bread as it contains the entire grain along with other amazing vitamins and minerals. Be sure to look for “whole wheat flour” as the first ingredient on the bread label. Using a high-quality bread also adds texture and flavor to your sandwich.
9. Skimp on sodium
Opt for lower sodium versions of deli turkey or chicken to lower your salt intake. You can also go for naturally lower sodium options like homemade grilled or roasted chicken.
10. Use bases other than bread
Try out different whole grain bread varieties to switch things up. Great options are whole wheat English muffins, whole wheat sandwich thins or a whole wheat pita.
Need ideas? Here are a few simple options to add to your menu this week!
- Garlic hummus on whole wheat bread with grilled chicken and arugula
- Smashed avocado, red pepper, cucumber, and low-sodium turkey in a whole wheat wrap
- Almond butter and apples on a whole wheat English muffin