3 Actually Healthy Sandwich Ideas

Sandwiches are such a versatile meal – they can be topped with a wide variety of protein, spreads, veggies, and more. But what they have in common is bread – the sandwich component many people fear because of its mostly carbohydrate makeup. The truth is, not all breads are made the same and there are many healthy options to choose from. The key is to choose those high in fiber from whole wheat grains, nuts, and seeds. These heart-healthy ingredients should be at the top of the ingredient list. Bread can be a healthy part of any diet and provides needed hearty carbohydrates to fuel us through a productive day. It’s also a great vehicle to pack in protein, healthy fats, delicious spreads, and veggies to make up a balanced meal.

Here’re a few curated sandwich ideas that will elevate any lunch:

Vegan Lemony Hummus Sandwich

Serves 1

This vegan sandwich features a creamy spread of hummus for protein contrasted with peppery and crisp arugula. Simply toast the bread, spread on the hummus, and top with the nutritious additions of roasted red pepper, arugula, and a sprinkle of lemon juice and oregano.

Ingredients:

• 2 slices whole wheat bread
• 1 Tbsp. plus 1 tsp. olive oil
• 3 Tbsp. hummus
• ¼ cup arugula
• ¼ cup roasted red pepper
• 1 tsp. lemon juice
• 1 pinch oregano
• Salt and pepper to taste

Instructions:

1. In a pan, heat 1 Tbsp olive oil. Toast one side of each slice of bread. 
2. Once golden, turn the bread over and add hummus, arugula, 1 teaspoon of, olive oil, lemon juice, oregano, roasted red pepper, and salt and pepper to taste.  Add the second slice of bread, toasted side down, to the top of the sandwich and flip to finish toasting. 
3. Enjoy!

Salmon Burger with Lemon Dill Sauce Sandwich

The seared salmon patty is made with canned salmon, an egg to bind, and panko breadcrumbs for texture and plenty of flavor. Combined with whole wheat bread, a lemon dill Greek yogurt sauce, and crisp veggies, it’s a balanced meal featuring a mix of hearty carbohydrates, protein, and veggies.

Serves 4

Ingredients:

For the salmon burger

• 1 egg
• 1 15-ounce can salmon, drained
• 1/3 cup panko breadcrumbs
• 2 tsp. Dijon mustard
• 3 Tbsp. flat-leaf parsley, chopped
• 2 Tbsp. capers, drained
• 1 large shallot, finely chopped
• Salt and pepper to taste
• 2 Tbsp. olive oil
• 1 lemon, wedged, for serving

For the lemon dill sauce

• ½ cup Greek yogurt, 2% fat
• 2 Tbsp. fresh dill, chopped
• Juice from ½ lemon
• 1 Tbsp. mayonnaise
• Salt and pepper to taste

For the sandwich

• 8 slices whole wheat bread
• 4 leaves romaine lettuce
• 4 large tomato slices
• 1 red onion, sliced

Instructions:

1. In the bottom of a mixing bowl, lightly beat the egg. Add salmon, panko bread crumbs, Dijon mustard, parsley, capers, shallot, and salt and pepper to taste.
2. With a fork, lightly mix to combine, breaking apart the salmon further. 
3. Scoop about 1/3 cup of the mixture and shape into four -6 1/2-inch thick patties.
4. In a skillet, heat 2 tablespoons of the oil over medium. 
5. Once hot, sear patties on both sides, until the outsides are deeply golden brown and the patties are cooked through, about 2-3 minutes per side. 
6. To make the lemon dill sauce, mix all the ingredients in a small bowl.
7. Serve salmon patties on toasted bread with romaine lettuce, tomato slice, red onion, and lemon dill sauce.

Grilled Chicken Sandwich with Whipped Feta

This recipe is perfect for when you have leftover grilled tenders. The romaine adds a needed crunch while the whipped feta spread takes the sandwich to the next level.

Serves 1

Ingredients:

• 2 slices whole wheat bread
• 1 tsp. olive oil
• 1 leaf romaine lettuce
• 3 Tbsp. whipped feta
• 2 grilled chicken tenders
• 2 Tbsp. pickled onions
• 1 Campari tomato, sliced

Instructions:

1. Toast the bread in a pan or toaster. If in a pan, use olive oil to toast.
2. Top bottom bread with romaine, whipped feta, grilled chicken tenders, sliced tomatoes, and pickled onions. Top with the other piece of bread.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.