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7 Healthy Sandwiches to Boost Your Lunch Game

Skip the tired salad and sink your teeth into a wholesome, hearty, grab-and-go meal.

Medically reviewed in November 2020

Updated on October 14, 2021

man preparing a healthy vegetable sandwich in kitchen
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Sandwiches are tasty, convenient and, with the right ingredients, can make for a balanced, wholesome meal. 

With that in mind, registered dietitian Tracy Gensler analyzed the nutritional recommendations for people with diabetes and created these seven scrumptious sandwiches. They’re a good choice for anyone keeping an eye on calories, carbohydrates, cholesterol, sugar, or sodium. Try whipping them up for your next lunch and customize them with our favorite crunchy fruits and veggies.

Tracking your meals can also help you monitor your nutrient intake, and apps like Sharecare (available for iOS and Android) make it simple. Just download the app, open the tracker, and record the size and quality of your meals.

healthy turkey sandwich
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Turkey, cucumber, and cream cheese sandwich

This classic has enough protein and fiber to fill you up and enough flavor to keep your taste buds satisfied. Nosh with a cup of grapes or berries and a tablespoon of nuts.

Ingredients:
2 slices whole grain bread, no more than 80 calories and at least 2 grams of fiber per slice
1 tablespoon light veggie cream cheese
1/4 medium cucumber, sliced
2 ounces sliced turkey

Directions:
Spread cream cheese on both slices of bread. Layer sliced cucumbers and turkey on one slice and top with the other.

chicken banh mi sandwich
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Banh Mi With Kimchi And Chicken

Devour this mix of sour and spicy. A banh mi is a Vietnamese-style sandwich featuring meat and pickled veggies, typically served on a baguette. Kimchi is a traditional Korean dish of fermented cabbage and radishes seasoned with chili powder, garlic, and ginger. Pair this creation with a cup of berries and 1-1/2 tablespoons of nuts.

Ingredients:
One 8-inch whole grain wrap or bread, no more than 150 calories and at least 5 grams of fiber
1 teaspoon horseradish spread, if desired
3 tablespoons kimchi
1/4 medium cucumber, sliced
2 ounces reduced sodium sliced chicken breast or leftover chicken breast

veggie wraps
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Veggie and cheddar wrap

This cheesy veggie wrap is packed with fiber and a hint of sweetness. What's more? It requires no cooking or heating and will keep you satisfied until dinner.

Ingredients:
1 ounce light cheddar cheese
1/4 cup grape tomatoes, halved
1/4 cup green bell pepper, chopped
1 tablespoon onion, chopped
2 tablespoons raisins
2 teaspoons olive oil and balsamic vinegar
One 8-inch whole grain wrap

Directions:
Toss tomatoes, peppers, onions and raisins with oil and vinegar. Place your mixture inside the wrap and layer in your cheese. Roll and dig in! Not a fan of raisins? Rinse a ¾-cup serving of fresh berries to enjoy on the side. 

fancy grilled cheese
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Sweet and savory grilled cheese

A healthy grilled cheese: Who knew? Enjoy it dipped in balsamic vinegar and served with a helping of fresh veggies.  

Ingredients:
2 teaspoons light butter
2 slices whole grain bread, no more than 80 calories and at least 2 grams of fiber per slice
1-1/2 ounces light cheddar cheese
2 teaspoons all-fruit jelly, any type
1-1/2 cups sliced vegetables, any type
Balsamic vinegar

Directions:
Coat your skillet with cooking spray and heat. Spread butter on one side of each slice of bread before placing one slice into the pan, butter-side down, and topping with cheese and sliced vegetables. Spread jelly on the non-buttered side of the other slice. Place jelly and cheese together and heat each side for 4 minutes.

ham and apple wraps
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Turkey bacon and apple wrap

You can’t go wrong with bacon! Enjoy crunchy turkey bacon strips and crisp apple slices in a wrap that’s sure to make your taste buds happy.

Ingredients:
Three slices turkey bacon, equal to 105 calories
1 tablespoon light mayonnaise
One 8-inch whole grain wrap, no more than 150 calories and at least 5 grams of fiber
One medium apple, with skin, thinly sliced

Directions:
Cook turkey bacon according to package directions. Spread mayonnaise on wrap and fill with bacon and apple slices.

pot of almond butter
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Almond butter and ricotta wrap

In the mood for something sweet today? Skip a trip to the vending machine and enjoy this creamy wrap. Serve beside a cup of baby carrots and a tablespoon of balsamic vinegar (for dipping) and you've got yourself a well-balanced meal under 500 calories.

Ingredients:
1/2 teaspoon honey
One 8-inch whole grain wrap, like an Ezekiel Sprouted Whole Grain Tortilla, or one with no more than 150 calories and at least 5 grams of fiber
1-1/2 tablespoons almond butter
1/4 cup part-skim ricotta cheese

Directions:
Drizzle honey inside the wrap. Combine almond butter and ricotta cheese until smooth. Fill wrap with ricotta mixture and fold.

avocado toast with egg
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Avocado, egg, and tomato sandwich

Kick-start your morning with this nutrient-rich combination of avocado and tomato, paired perfectly with an egg cooked your way.

Ingredients:
One egg
Dash black pepper and salt
Two slices whole grain bread, no more than 80 calories and at least 2 grams of fiber per slice
1/2 avocado
1 teaspoon olive oil
One small tomato, sliced

Directions:
Poach egg in simmering water, or fry or scramble in a skillet to your liking. Slice (or mash) the avocado and tomato. Toast both slices of bread and layer the avocado on one piece. Sprinkle with salt and pepper, and top with egg, tomato, and second slice of bread.

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