Healthy Sandwich
A versatile guide to building healthy sandwiches that combine lean protein, whole grains, and fresh vegetables for balanced nutrition and flavor.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
- Yield: 1 sandwich
- Category: Lunch
- Method: Assembly
- Cuisine: Mediterranean
- Diet: Healthy
Ingredients
- Sourdough or whole-grain bread
- Lean protein (chicken, turkey, eggs, or tuna)
- Fresh greens (lettuce, spinach, tomato)
- Flavor boosters (hummus, Greek yogurt, Dijon mustard)
- Optional toppings (reduced-fat cheese, avocado)
Instructions
- Start with toasted bread to create a crispy base.
- Spread a thin layer of hummus, Greek yogurt, or mustard.
- Add your chosen lean protein and layer with fresh vegetables.
- Top with flavor boosters and additional toppings as desired.
- Assemble just before serving to preserve texture and freshness.
Notes
To avoid sogginess, keep wet ingredients separated until ready to serve.
Nutrition
- Serving Size: 1 sandwich
- Calories: 350
- Sugar: 3g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 25g
- Cholesterol: 40mg