Grilled cheese sandwiches have long held a cherished spot in the hearts and stomachs of many, not just kids. In fact, according to a 2019 YouGov survey, grilled cheese reigns as the most popular sandwich among Americans.
When it comes to crafting a healthier grilled cheese, the choices you make regarding cheese and bread can significantly impact its nutritional profile. Opt for whole grain bread, with whole wheat or another flour as the first ingredient, over white bread to add a dose of fiber and essential nutrients like B vitamins and iron.
While cheese is often a good source of calcium and some protein to support bone health and more, its sodium and saturated fat content can be harmful to heart health when consumed in excess over time. Read labels and opt for cheeses lower in saturated fat and sodium . In general, mozzarella, goat and Swiss cheeses are good choices. But that doesn’t mean that other cheeses should be off the table, instead consume them in moderation and limit portion sizes.
The fat used to sauté the sandwich also matters. While oils fluid at room temperature are calorically similar to butter, their fat profile is heart healthier. Consider skipping the butter and opting for olive oil. The use of spray oils can help to distribute the oil more evenly and reduce the amount used, thus cutting down on calories.
Step beyond the traditional bread-and-cheddar combo and explore these three elevated grilled cheese recipes:
Fig and Pear Grilled Cheese
Serves: 2
Difficulty: Easy
Prep time: 5 minutes
Total time: 20 minutes
This recipe puts a sense of class into a grilled cheese. The bitterness of the Brie cheese is perfectly accompanied by the fig jam. If you don’t have fig jam, any other type of jam will provide a hint of sweetness to cut the bitterness.
Ingredients:
- 4 slices whole wheat bread
- Butter-flavored spray oil
- 2 Tbsp. fig jam
- 4 oz Brie cheese or goat cheese
- ½ pear, sliced
Instructions:
- Spray one side of the bread slices with butter-flavored spray.
- Place a skillet over low to medium/low heat. Immediately add 2 slices of bread with the sprayed side-down.
- Add fig jam, pear slices and cheese on one of the pieces of bread, cover with the other piece of toast and flip the sandwich over.
- Continue sautéing, flipping once, until both sides are golden brown and cheese is melted. Cut in half diagonally to serve. Enjoy!
Pizza-inspired Grilled Cheese
Serves: 2
Difficulty: Easy
Prep time: 5 minutes
Total time: 20 minutes
In this recipe, melty fresh mozzarella alongside your favorite pasta sauce and Italian herbs come together for pizza flavors without the effort. In general, mozzarella is lower in sodium and calories than other cheeses, making it a heart healthier option.
Ingredients:
- 4 slices whole wheat bread
- Butter-flavored spray oil
- 6 slices fresh mozzarella cheese
- ¼ cup jarred tomato pasta sauce
- 1 tomato, very thinly sliced
- 1 tsp. fresh Italian herbs such as oregano and basil or 1 Tbsp fresh Italian herbs
Instructions:
- Spray one side of the bread slices with butter-flavored spray.
- Place a skillet over low to medium/low heat. Immediately add 2 slices of bread with the sprayed side-down.
- Spread pasta sauce on one of the pieces of bread followed by cheese slices and the thin tomato slice, cover with the other piece of toast and flip the sandwich over.
- Continue sautéing, flipping once, until both sides are golden brown and cheese is melted. Top with Italian herbs. Cut in half diagonally to serve. Enjoy!
Buffalo Grilled Cheese
Serves: 2
Difficulty: Easy
Prep time: 5 minutes
Total time: 20 minutes
This recipe has that kick of buffalo everyone loves – the tang from the vinegar and the kick of heat from cayenne. Both the avocado and jack cheese adds a creamy component that literally makes this a melt-in-your-mouth meal. While grilled cheeses generally pack in mostly saturated fat, a type of fat that can contribute to heart disease risk when consumed in excess, the avocado in this recipe packs in healthy unsaturated fats, medium chain triglycerides and even fiber.
Ingredients:
- 4 slices whole wheat bread
- Butter-flavored spray oil
- 1/3 cup Monterey jack or Swiss cheese
- ½ avocado, sliced
- 1 sprig green onion, chopped
- Celery and extra buffalo sauce for serving
Instructions:
- Spray one side of the bread slices with butter-flavored spray.
- Place a skillet over low to medium/low heat. Immediately add 2 slices of bread with the sprayed side-down.
- Add cheese on one of the pieces of bread with a couple of dashes of buffalo sauce, about 1 tablespoon, green onion and avocado. Cover with the other piece of toast and flip the sandwich over.
- Continue sautéing, flipping once, until both sides are golden brown and cheese is melted. Cut in half diagonally to serve. Serve with celery sticks and additional buffalo sauce. Enjoy!
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.
Author: A Healthier Michigan
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
