" />

Healthy sandwiches

WWhenever sandwiches are mentioned, many people’s mind are set on lunches, but believe me sandwiches are a full meal in themselves and they make for great healthy dinners too. Many restaurant sandwiches recipes may contain unhealthy amounts of fats and calories, It is quite possible to have healthy sandwiches that also taste great.

Healthy Sandwich Recipes

healthy sandwiches

healthy sandwiches

  • Natural nut butter 2 tablespoons.
  • Enough almonds or peanuts.
  • About four slices of raisin bread.
  • A full banana sliced into nice rounds.
  • Two table or large spoonfuls of naturally processed honey.

Preparation of the Nut Butter Sandwich

  • Toast your slices of bread.
  • Spread the nut butter on two slices and spread the other two with honey.
  • Top up the nut butter with the banana rounds and cover them with the other slices.
  • You could preferably cut the two sandwiches in half and enjoy the pieces with a glass of milk.

The Western  Sandwich recipe: Ingredients

  • 2 whole grain wheat English muffins.
  • 4 well beaten egg whites, mixed with a dash of milk.
  • Flavor with salt and pepper to taste.
  • Two or more slices of ripe tomatoes.
  • 6 slices of medium or thin low fat ham.

Preparation of the Western sandwich

  • Use a fat free cooking spray on a non stick frying pan and cook the egg whites for about 5 minutes over medium heat.
  • In the meantime, slice the two English muffins, top one muffin slice with 3 thin slices of ham and a slice of cheese.
  • Put a slice of tomato on the other muffin and toast until it is done.
  • Take the egg whites and split them into two equal shares.
  • Fold the egg whites nicely on the two English muffins and cover the muffins.
  • Serve the sandwiches with a cup of hot chocolate.

Smoked Turkey with Low Fat Cheese and Sweet Peppers: Ingredients

  • About 4 slices of rye bread or pumpernickel.
  • 8 thin or medium thick slices of low fat smoked turkey cheese.
  • 2 or 4 slices of low fat Swiss cheese.
  • About 4 sliced and marinated sweet peppers.
  • Grained Dijon mustard.

Preparation of the Smoked Turkey Sandwich

  • Spread the mustard on two slices of bread.
  • Take 4 thin or medium slices of turkey and top the mustard bread.
  • Add one slice of cheese and the marinated sweet peppers and close the sandwich.
  • Serve the sandwich with a glass of unsweetened apple juice.
healthy sandwiches

healthy sandwiches

  • 2 whole grain wheat rolls.
  • 1 tablespoon of olive oil and 1/2 tablespoon of red wine vinegar.
  • 1/2 tablespoon of chili powder.
  • Two cans of water based tuna well drained and flaked.
  • One sliced tomato and lettuce leaves.
  • 1/2 red onion thinly sliced or shredded.
  • 8 black olives sliced into halves and pitted.

Preparing the Tuscan Tuna Sandwich

  • Split the rolls into halves.
  • Sprinkle one side with 1/2 tablespoon olive oil and 1/4 tablespoon of vinegar and 1/4 tablespoon of chili powder.
  • Split the tuna into the two rolls.
  • Top the tuna with the tomato, lettuce, olives and onions.
  • Serve the sandwich with a glass of natural homemade lemonade.

Roasted veggie and goat cheese sandwich ingredients

  • Zucchini cut lengthwise into 4 strips.
  • 1 small or medium red pepper cut into 8 stripes
  • One small egg plant cut into slices each 1/2 inch thick.
  • Six asparagus spears.
  • One tablespoon of red wine vinegar.
  • 1 tablespoon of olive oil.
  • Pepper and salt to taste.
  • 1/2 a cup of crumbled goat cheese.
  • Two whole grain wheat rolls.

Preparing the Roasted Veggie and Goat Cheese Sandwich

  • Preheat the oven to 400 degrees Fahrenheit.
  • Using a non stick cooking spray, prepare the baking sheet.
  • Lay the veggies on the baking sheet and drizzle over the tablespoon of olive oil, one tablespoon of red wine vinegar, pepper and salt to taste.
  • Place in the oven for about 10 to 15 minutes and turn over roast for an additional 10 to 15 minutes until it is tender with some brown spots.
  • Toast the wheat rolls and split the vegetables among them.
  • Sprinkle with goat chees and close the sandwich.
  • Serve the sandwich with a glass of tomato juice.



healthy sandwiches

healthy sandwiches


Lebanese Wrap :Ingredients

  • Whole wheat pita and cracked wheat salad.
  • Tomato and parsley.
  • Tabouleh and hummus chickpea spread, purchased from the store.

Making the Lebanese Wrap

  • Spread the tabouleh and hummus a the center of the pita to your desired taste.
  • Roll it up with the tomato and parsley.
  • Serve with a glass of mango juice.

Curried chicken on pita: Ingredients

  • 1 tablespoon of curry powder.
  • 1/2 pound of boneless, skinned chicken breast cut into thin strips.
  • 1/2 cup of plain yogurt low in fat content.
  • 2 cloves of garlic,finely chopped.
  • 1 tablespoon of pure vegetable oil.
  • 1/2 diced jalapeno pepper.
  • 1/2 thinly sliced red onion.
  • 4 slices of tomato and 2 romaine lettuce leaves.
  • 4 slices of cucumbers.
  • 1/4 cup of sultan raisins.

Making the Curried Chicken on Pita

  • Use a bowl to mix 1 tablespoon of yogurt curry powder and garlic.
  • Add strips of the chicken strips and let them get well coated.
  • Heat the vegetable oil and add the red onions and jalapeno peppers.
  • Add the chicken as the onions begin to brown and sprinkle with salt and pepper.
  • Cook at medium high temperature until the chicken is cooked.
  • After about 6 minutes transfer the mixture to a bowl and let the temperature drop for 2 minutes.
  • Drop in the rest of the yogurt, sultan raisin and pita on a toaster oven to warm up.
  • Combine with the chicken mixture, tomato, cucumber and lettuce leaves.
  •  This is best served with a glass of wine preferably white wine.

Mediterranean Chicken with Pesto on Olive Bread: Ingredients

  • 4 slices of olive bread and 2 grilled and sliced chicken breasts without bones.
  • 3 artichoke hearts sliced into halves and oven roasted approximately 8 minutes,each  side 4 minutes until slightly browned before flipping.
  • 4 sundried tomatoes and romaine lettuce leaves.
  • 2 tablespoons store purchased pesto.

Making the Mediterranean chicken with pesto on olive bread

  • Toast the olive bread and spread two slices with pesto.
  • Top with chicken, sundried tomatoes, artichoke and lettuce.
  • Close the sandwich and serve with a glass of red wine.

Steak Fajitas with Cilantro, Avocado and Salsa: Ingredients

  • healthy sandwiches

    healthy sandwiches

    1/4 cup of pure vegetable oil.

  • 1/2 red or white onion and one clove of minced garlic.
  • 1/2 minced jalapeno pepper.
  • 1/2 tablespoon of tequila,1/2 tablespoon of salt.
  • 4 corn or wheat flour tortilla or chapatti.
  • Steak trimmed of fat.
  • Thinly sliced avocado.
  • Store purchased salsa  and 4 tablespoons low fat sour cream.

Making the Steak Fajitas with Cilantro, Avocado and Salsa

  • With the exception of the thinly sliced avocado, salsa, steak and sour cream, mix all the ingredients in a bowl.
  • Before putting the steak in a bowl or baking dish score it a few times across the grain.
  • Pour some marinade over it, cover the baking dish and let it marinate at room temperature for slightly over an hour.
  • Take the steak from the marinate and and grill it for about 3 to 4 minutes on each side, be careful to avoid overcooking.
  • Slice the steak into thin slices.
  • Warm the tortillas with the steak salsa in the oven.
  • Roll up the the thin avocado slices and sour cream into the sandwich and serve with fruit juice.

Ingredients for Blackened Salmon Sandwich

  • Blackened salmon 1 pound, wild salmon fillet or catfish skinned and cut into 4 portions.
  • 2 teaspoons blackening or Cajun seasoning.
  • 1 small avocado preferably pitted.
  • 2 tablespoons low fat mayonnaise.
  • 4 crusty whole wheat rolls.
  • 1 cup arugula leaves.
  • 2 plum tomatoes sliced into thin slices.
  • 1/2 cup of red onions sliced into thin slices.

Preparation of the healthy sandwiches

  • Preheat the grill to a high temperature, oil the grill preferably with a disposable towel folded and held using thongs.
  • Rub the salmon on both sides with the Cajun or blackening.
  • Grill for 3 to 4 minutes on each side of the fish. If possible use a grill mesh to prevent the fish from breaking apart.
  • Mash the avocado in a bowl and add some mayonnaise as it you continue mashing.
  • Spread the mayonnaise avocado  mixture on the rolls or the wheat bread.
  • Place the catfish or salmon, tomatoes, onions, arugula and close the sandwich.
  • Serve with white wine or fruit juice.

Healthy Sandwich Tips

Skin the fish tail up, sliding a sharp blade between the skin and the flesh. Put the skin side down and the knife at about 30 degrees. Hold down the skin firmly with the other hand while pushing the blade at the 30 degree angle, take care not to stray the knife on either the skin or fillet.

The  proteins you choose for your sandwich should be healthy and contain less fats. Generally the size of protein in your sandwich should be about the size of a deck of playing cards. Desist from using a cooking spray on the hot grill, cooking sprays are efficient for oiling  delicate foods like fish and tofu while grilling.

The average nutritional content of the meal adds to about :

  • 404 calories.
  • 14 grams of fat – 3 grams of saturated fats and 6 grams of monounsaturated fats.
  • 53 mg cholesterol.
  • 43 grams carbohydrates.
Share this:
Share this page via Email Share this page via Stumble Upon Share this page via Digg this Share this page via Facebook Share this page via Twitter



  1. Homeopathy Treatment - [...] homeopathy  is effective for different health problems, including prevention and for boosting your general health. [...]
  2. Personal Trainer in Kenya | Charles Momo - [...] Fitness programs involve sets of exercises that should be performed by the clients to achieve their fitness goals. The…
  3. Dentures in Kenya - [...] and fitted dentures wont give you the natural feel of real teeth. When it comes to talking, eating and…

Submit a Comment