Diet & Nutrition

7 Delicious Dietitian-Approved Sandwich Recipes

These healthy sandwiches feature crowd-pleasers like bacon and avocado.


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By Taylor Lupo


Sandwiches are tasty, convenient and, with the right ingredients, can make a great meal. Registered dietitian Tracy Gensler analyzed the nutritional recommendations for people with diabetes, to create seven scrumptious sandwiches. These recipes are the perfect guilt-free meal for anyone keeping an eye on calories, carbohydrates, cholesterol, sugar or sodium. Walk right past the deli counter and into your own kitchen to try these better-for-you wrap and sandwich options. 

Almond Ricotta Wrap

2 / 8 Almond Ricotta Wrap

Enjoy this creamy wrap with a cup of baby carrots and a tablespoon of balsamic vinegar for a well-balanced meal under 500 calories. 



1/2 teaspoon honey
One 8 inch whole grain wrap, such as Ezekiel Sprouted Whole Grain Tortilla, or one with 150 calories and at least 5 grams fiber
1 ½ tablespoons almond butter
¼ cup part skim ricotta cheese



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


Calories: 458.6, Protein: 19.6 g, Carbohydrate: 51.7 g, Dietary Fiber: 11.4 g, Total Sugars: 15.1 g, Cholesterol: 19.1 mg, Sodium: 308.6 mg

Savory And Sweet Grilled Cheese

3 / 8 Savory And Sweet Grilled Cheese

A healthy grilled cheese—who knew? Enjoy dipped in balsamic, with veggies.   


2 teaspoons light butter

2 slices whole grain bread—80 calories, 2 g fiber

1 ½ ounces light cheddar cheese

2 teaspoons all fruit jelly, any type

1 ½ cups cut vegetables, any type

Balsamic vinegar


Coat skillet with cooking spray and heat. Spread butter on both slices. Place one slice, butter-side down and top with cheese. Spread jelly on the butter-less side of the other slice. Place jelly and cheese together. Heat each side for 4 minutes. 

Calories: 404, Protein: 24.3 g, Carbohydrate: 50.1 g, Dietary Fiber: 9.646 g, Total Sugars: 10.3 g, Cholesterol: 32.4 mg, Sodium: 499.6 mg

Turkey Bacon and Apple Wrap

4 / 8 Turkey Bacon and Apple Wrap

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



Three slices turkey bacon—105 calories

1 tablespoon light mayonnaise

One 8 inch whole grain wrap—150 calories and 5 grams of fiber

One medium apple, with skin, thinly sliced



Cook turkey bacon according to package directions. Spread wrap with mayonnaise. Fill with the bacon and apples.


Calories: 361.9, Protein: 12.4 g, Carbohydrate: 44.3 g, Dietary Fiber: 8.327 g, Total Sugars: 15 g, Cholesterol: 20.3 mg, Sodium: 536.3 mg

Veggie And Cheddar Wrap

5 / 8 Veggie And Cheddar Wrap

Try this cheesy veggie wrap, packed with fiber. Enjoy ¾-cup of fresh berries on the side instead of raisins.  



One 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



Toss tomatoes, peppers, onions and raisins, oil and vinegar. Put in wrap with bacon and cheese.


Calories: 394.1, Protein: 15.5 g, Carbohydrate: 47.5 g, Dietary Fiber: 7.106 g, Total Sugars: 17.1 g, Cholesterol: 15 mg, Sodium: 319.9 mg

Turkey, Cucumber And Cream Cheese Sandwich

6 / 8 Turkey, Cucumber And Cream Cheese Sandwich

This classic has enough protein and fiber to fill you up, and keep you satisfied. Enjoy with a cup of grapes or berries and a tablespoon of nuts.



2 slices whole grain bread—80 calories and 2 grams fiber per slice

1 tablespoon light veggie cream cheese

¼ medium cucumber, sliced

2 ounces sliced turkey



Spread light vegetable cream cheese on each slice of bread. Layer sliced cucumbers and turkey on one slice and top with the other slice.


Calories: 366.6, Protein: 23.8 g, Carbohydrate: 50.6 g, Dietary Fiber: 7.707 g, Total Sugars: 16.4 g, Cholesterol: 38.4 mg, Sodium: 557.9 mg

Banh Mi with Kim Chee and Chicken

7 / 8 Banh Mi with Kim Chee and Chicken

Devour this mix of sour and spice. Eat with a cup of berries and 1 ½ tablespoons of nuts. 



One 8 inch whole grain wrap—150 calories and 5 grams of fiber

1 teaspoon horseradish spread, if desired

3 tablespoons kim chee (or kimchi) 

¼ medium cucumber, sliced

2 ounces reduced sodium sliced chicken breast or leftover chicken breast



Spread horseradish on wrap, fill with kim chee, cucumbers and chicken.


Calories: 374.8, Protein: 22.2 g, Carbohydrate: 43.7 g, Dietary Fiber: 7.912 g, Total Sugars: 15.6 g, Cholesterol: 32 mg, Sodium: 678.5 mg

Avocado, Egg And Tomato Sandwich

8 / 8 Avocado, Egg And Tomato Sandwich

Kickstart your morning with nutrient-rich avocado and tomato. 



1 egg

1 dash black pepper and salt

2 slices whole grain bread—80 calories, 2g fiber

½ avocado

1 teaspoon olive oil

1 small tomato, sliced



Coat skillet with cooking spray and fry egg. Add pepper. Mash avocado with oil and salt. Toast bread, spread avocado, egg and tomato.


Calories: 398.4, Protein: 16.4 g, Carbohydrate: 39.8 g, Dietary Fiber: 11.6 g, Total Sugars: 3.027 g, Cholesterol: 186 mg, Sodium: 385.6 mg