Last Updated on February 16, 2023 by Ellen Christian
We eat a lot of sandwiches, so I am always looking for heart healthy sandwich ideas. Learn how to make a nutritious sandwich with these tips.
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We eat sandwiches almost every day for lunch. Sometimes, we’ll even have sandwiches and soup for dinner on a busy night because it’s a quick and easy meal idea.
Healthy Sandwich Ideas
The kids would probably prefer peanut butter and jelly on white bread, but I generally try to introduce whole grains and even some vegetables into their lunch. A healthy sandwich is a great way to do that.
The complex carbohydrates in bread and other grain-based foods provide lasting energy the human body needs daily. November is National Bread Month, so what better time to share some of my favorite healthy sandwich ideas.
I love the bread options from Wildgrain. There are lots of heart-healthy options to choose from.
What is the most healthy sandwich?
So, healthy means something different to everyone. It’s one of those words like nice and good.
If you’re looking for healthy sandwiches for weight loss, your choices may be different from cheap healthy sandwiches.
The best bread for healthy sandwiches
Generally, a healthy sandwich will be low in fat, carbohydrates, and sodium. Bread that is higher in fiber will be lower in carbohydrates.
How to make a heart healthy sandwich
Avoiding deli meats is a great way to cut the sodium in your sandwich. And choosing mustard instead of mayonnaise will help cut the fat.
Consider an open-faced sandwich that will eliminate one piece of bread.
Healthy sandwich ideas for school
If you’re looking for healthy sandwich ideas for school, start with whole grains. They are a great source of fiber and heart healthy.
Sandwiches are a great place to add veggies, so consider adding lettuce, tomato, bean sprouts, and avocado slices.
- Pita Pockets with Roasted Veggies and Hummus from Happy Kitchen
- Egg and Cress Sandwich by Greedy Gourmet
- Cucumber and Avocado Sandwich by Good Life Eats
Cheap healthy sandwiches
Budget constraints are one thing that makes eating healthy a challenge. If you’re operating on a tight budget, remember that you can go lighter on the meat and cheese than on the vegetables. Veggies are cheaper than deli meats and cheese.
- Recipes for breakfast sandwich maker
- Zesty Smashed Chickpea Salad Sandwich by Moon and Spoon and Yum
- Chicken Ceasar Wraps by Beyond the Chicken Coop
- Tofu Eggless Salad Sandwiches by Plant Based Cooking
Are homemade sandwiches healthy?
It all depends on what you put on your homemade sandwich. If you choose whole-grain bread and add fillings that are low in sodium and heart healthy, there is no reason you can’t have one of these healthy sandwich ideas for lunch.
Skip deli meats from the grocery store. Instead, have egg salad, tuna salad, or even mashed avocado.
This Avocado Toast with Veggies from Belly Rules the Mind is a wonderful choice. Or, if you’re trying to go low carb, try this Avocado on Toast with Bacon and Blue Cheese from Low Carb with Jennifer.
Heart-healthy sandwiches
Sandwiches that are low in sodium and fat and high in whole grains are heart-healthy sandwich ideas. There are quite a few of them.
But, the trick is to avoid the deli meats which are high in sodium. Why not try a few of these.
- Crab Salad Lettuce Cups by Tasting Page (bread and mayo-free)
- Curried Chicken Salad Sandwich by The Roasted Root
- Vegan Rainbow Vegetable Tortilla Wrap by Recipes from a Pantry
- Roasted Vegetable Sandwich by Brooklyn Farm Girl
What should I serve with this?
A sandwich is generally considered a complete meal because you have bread, protein, and vegetables. You can have a cup of tomato soup on a cold winter day. Or, you can enjoy fancy fruit salad during the summer.
There are a lot of sides you can have with these healthy sandwich ideas. If you want a sandwich that is more of a meal, you can try a few of these:
- Grilled Tomato Mozzarella and Pesto Sandwich by Salt and Baker.
- Paleo Chik-Fil-A Sandwich by Recipe This
- Italian Stuffed Meatloaf Sandwich by Homemade Food Junkie
National Bread Month
November is National Bread Month, but this year also marks the 250th anniversary of the sandwich!
America’s love affair with the sandwich dates back to England in 1762 when Sir John Montagu, the 4th Earl of Sandwich, didn’t want to put his cards down during a marathon game of poker, so requested his meat be served to him between two slices of bread.
I hope you enjoy a few of these healthy sandwich ideas!
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Ellen is a busy mom of a 24-year-old son and 29-year-old daughter. She owns six blogs and is addicted to social media. She believes that it doesn’t have to be difficult to lead a healthy life. She shares simple healthy living tips to show busy women how to lead fulfilling lives. If you’d like to work together, email info@confessionsofanover-workedmom.com to chat.
thanks for all the tips on great ways to use bread. We don’t eat sandwiches that often but when we do I will think of your tips
OOh, I’m a sandwich lover too! I love using different breads as well and love your suggestion of using yogurt in replace of mayonnaise.
We eat sandwiches almost every day for lunch too. I’ll have to try avocado sometime soon sounds great!
We love bread here! Eat it everyday!!! That sandwich looks so yummy!
I have a family that loves bread. I really must look for this brand.
PS Your sandwich looks yummo!
my son has begun asking for ‘exotic’ breads like pumpernickel, rye and sourdough. He loves making himself toast for breakfast on all these cool new flavors!
Thanks for sharing such great tips.