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7 Healthy Sandwich Ideas for Lunch

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Healthy sandwich ideas for a nice filling lunch. These can be packed up and brought to work! Recipes are high in protein and healthy fats. Just what you need to stay full for a while!

healthy sandwiches

Sometimes we don’t physically have time to make a nice healthy lunch meal, it just takes way too much time! That’s when assembling a quick healthy sandwich is just the solution you need.

Today, I thought I would share with you multiple sandwich recipes that are quick to make. However, they don’t taste like some of those cheap sandwiches you find in a supermarket!

This is a perfectly acceptable lunch you can share with your friend. And trust me, they’ll be impressed!

A lot of these sandwiches are high in protein and healthy fats. They’re extra flavorful, filling, and purely delicious!

I include vegetarian and even vegan-friendly options.  So, there is something for everyone.

I am personally not a big fan of sandwiches, so making them taste extra special is very important! If you’re looking for new ways to assemble your sandwiches, you’re totally in the right place!

Healthy Sandwiches for Lunch

In case you prefer video when it comes to learning to make the recipes, I’ve got all of these sandwiches on video. Check it out for full instructions!

Subscribe if you find the video useful!

What Can You Put in a Healthy Sandwich?

 

There are a couple of things you should have in mind when making a sandwich that’s actually healthy. I’m going to share a couple of tips to keep your sandwiches healthy and nutritious.

1. Use Whole Grain bread.

Whole grain bread has more fiber and is more nutritious. Some whole-grain bread contains as much as 12 grams of fiber per piece!

Now that’s a good use of those calories! Don’t just use whole-grain bread for sandwiches. Make sure to have your healthy toasts with it too.

2. Add a Source of Protein

Make sure you’re adding a bit of chicken, egg, turkey, ham, tuna, or cheese to your sandwiches. These ingredients are what will keep you full for longer.

If you’re vegan, make sure to incorporate hummus, mashed beans, and avocados into your sandwiches to increase your protein and fat intake.

3. Add Vegetables or Fruits

Veggies are so delicious and nutritious. So, be generous when it comes to adding some greens into your sandwiches.

Don’t say no to tomatoes, cucumbers, onions, peppers too!

I sometimes like to incorporate fruits into my sandwiches too. They bring extra sweetness that sometimes I just crave for!

So, don’t be afraid to incorporate those too!

1. Peach, Prosciutto and Avocado Sandwich

Peach, Prosciutto and Avocado Sandwich

You’ll Need:

2 slices bread

1/2 avocado

A squeeze of lime juice

Salt

Black pepper

2 slices prosciutto

1 peach (thinly sliced)

Instructions:

1. Toast 2 slices of bread. Scoop out the avocado flesh and spread it on the toast.

2. Squeeze on a little bit of lime juice, sprinkle some salt and black pepper.

3. Top with prosciutto and peach slices.

Just want a toast? Check these avocado toasts here!

2. Fried Egg, Tomato and Avocado Sandwich

Fried Egg, Tomato and Avocado

You’ll Need:

2 slices bread

1/4 ripe avocado

romaine lettuce leaf

tomato slice

1 large egg

1 tsp olive oil

Pinch of salt and pepper

Instructions:

1. Scoop out the avocado and spread it on the toast. Break apart the lettuce and cover the bread with it, top up with tomato.

2. Add olive oil to the frying pan, fry the egg, sprinkle with a pinch of salt and pepper. Then, place it on top of the tomato.

3. Cover with a piece of bread.

3. Greek Avocado Sandwich

Greek Avocado Sandwich

You’ll Need:

2 slices bread

½ ripe avocado

1 tbsp basil pesto

roasted red bell pepper

cucumber, sliced

red onion, thinly sliced

balsamic vinegar

Instructions:

1. Scoop out the flesh of the avocado and spread it on a slice of bread. Spread pesto on the other slice of bread.

2. Top up avocado bread with red bell pepper, add a layer of cucumber slices, and red onion. Drizzle with some vinegar.

3. Place the pesto slice on top, with the pesto side down.

4. Boiled Eggs Sandwich

Boiled Eggs

You’ll Need:

2 slices bread

Lettuce

1 boiled egg

Mustard

Red onion, thinly sliced

Tomato, cut into rings

Instructions:

Toast your bread.  Cover with lettuce, slices of red onion, and egg slices. Top up with tomato slices and drizzle with mustard.

5. Spicy Carrot and Hummus Sandwich

Spicy Carrot and Hummus

You’ll Need:

2 slices bread

1 large carrot, grated

1 garlic clove, thinly sliced

1/4 tsp cumin

1/2 tbsp extra virgin olive oil

pinch red chilli pepper flakes

pinch of salt and pepper, to taste

hummus

cilantro

Instructions:

1. Add olive oil to a frying pan, heat it up, add the carrots, garlic, and red chilli pepper flakes. Sprinkle some salt and pepper. Cook for around 4 minutes until they soften up.

2. Spread hummus on a piece of bread, add carrot mixture and top up with cilantro.

6. White Bean and Avocado Sandwich

White Bean and Avocado

You’ll Need:

2 slices multigrain bread, toasted

can white beans, rinsed and drained

1 tbsp extra virgin olive oil

splash of lemon juice

1/4 small red onion, thinly sliced

6 cucumber slices

½ avocado, thinly sliced

arugula

Instructions:

1. Combine beans with olive oil and a splash of lemon juice. Mash until one smooth texture. Spread the toast with the mash.

2. Top the bread with slices of red onion, cucumber slices, avocado slices, and arugula. Cover with a piece of bread.

7. Chicken Avocado Sandwich

Chicken Avocado

You’ll Need:

2 slices bread

¼ ripe avocado

3 ounces cooked boneless, skinless chicken breast, sliced

2 slices tomato

Instructions:

Scoop out of the flesh of the avocado, spread it on the slice of bread. Top with slices of tomatoes and chicken. Finally, top it all up with a slice of bread.

7 Healthy Sandwich Ideas for Lunch

7 Healthy Sandwich Ideas for Lunch

Yield: 1 sandwich
Prep Time: 10 minutes
Total Time: 10 minutes

These healthy sandwich ideas are great for lunch. If you need a quick healthy meal prep to bring to work or pack up for children to school, these recipes are just for that. A healthy sandwich will keep you full and happy!

Ingredients

Spreads

  • Mashed avocado/basil pesto/hummus/mashed beans/butter

Meats

  • Prosciutto/cooked chicken/

Other Fillings

  • Eggs

Veggies

  • Onions/peppers/cucumbers/tomatoes/carrots/

Instructions

  1. Assemble your sandwiches with the instructions above.
  2. Use the spread and toppings and additional ingredients to make them extra tasty.

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    Conclusion

    Which one of these sandwiches is your favorite? Let me know in the comment section!

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