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5 Healthy Sandwich Makeovers

Craving a BLT or reuben—but not the calories? We’ve made over your lunchtime favorites by putting veggies center stage. Get your brown bag ready! 

BLT With Avocado and Sprouts
SERVES 4

PREP TIME: 20 MINUTES

TOTAL TIME: 20 MINUTES

Ingredients:

6 slices turkey bacon

1 Hass avocado

1 teaspoon fresh lemon juice

1⁄8 teaspoon kosher salt

8 slices multigrain bread

8 leaves red-leaf lettuce

2 medium tomatoes, thickly sliced

1 packed cup alfalfa sprouts

Directions:

1. Cut bacon slices in half and cook according to package directions. Arrange on a paper towel–lined plate to drain.

2. While bacon is cooking, slice avocado in half, remove the pit, scoop out flesh into a small bowl, and gently mash with the back of a fork. Stir in lemon juice and salt.

3. toast the bread; top each of 4 slices with 2 lettuce leaves, a quarter of the tomato slices, 3 half strips of bacon, and a quarter of the sprouts. Spread 2 tablespoons of the avocado mixture on each of the 4 remaining slices of toast and place atop sandwiches, avocado side down. Cut in half and serve.

Nutrition score per serving (1 BLT sandwich): 327 calories, 11g fat (2g saturated), 44g carbs, 13g protein, 7g fiber, 104mg calcium, 3mg iron, 680mg sodium

Enlightened Egg Salad Pita
SERVES: 4

PREP TIME: 15 MINUTES

TOTAL TIME: 30 MINUTES

Ingredients:

6 large eggs

2 tablespoons nonfat plain Greek yogurt

1 tablespoon light mayonnaise

2 teaspoons Dijon mustard

1⁄4 teaspoon curry powder

1⁄4 teaspoon kosher salt

freshly ground black pepper

2 tablespoons finely chopped sweet onion

2 tablespoons finely chopped celery

1 tablespoon finely chopped fresh chives

4 whole-wheat pitas

4 lightly packed cups baby greens

1⁄2 large English cucumber, thinly sliced

Directions:

1. Place eggs in a medium saucepan, cover with cold water by 1 inch, and bring to a boil over high. Remove pan from heat, cover, and let sit for 11 minutes. transfer eggs to a large bowl of ice water and let cool for 5 minutes.

2. Meanwhile, combine yogurt, mayonnaise, mustard, curry powder, and salt in a medium bowl; season with pepper. Stir in the onion, celery, and chives.

3. Peel the eggs; discard 2 of the yolks. Coarsely chop whites and remaining yolks and combine with yogurt mixture in the bowl. (Mixture can be made up to 1 day ahead and refrigerated.)

4. Slice the top third off the pitas and discard (or save for snacking). Stuff each pita with a quarter of the greens and the cucumber slices. Spoon a quarter of the egg salad into each and serve immediately.

Nutrition score per serving (1 egg salad sandwich): 314 calories, 11g fat (3g saturated), 40g carbs, 17g protein, 6g fiber, 84mg calcium, 3mg iron, 609mg sodium

Red Cabbage and Turkey Reuben
SERVES: 4

PREP TIME: 10 MINUTES

TOTAL TIME: 25 MINUTES

Ingredients:

cooking spray

3 packed cups thinly sliced or shredded red cabbage

2 tablespoons balsamic vinegar

2 tablespoons red wine vinegar

1 tablespoon sugar

1⁄4 teaspoon ground allspice

8 slices whole-grain rye bread

1⁄3 cup light Thousand island dressing

4 ounces sliced Lacey Swiss cheese

8 ounces sliced low-sodium deli turkey

Directions:

1. Heat a nonstick skillet over medium-high. Coat with cooking spray; sauté cabbage for 5 minutes or until it begins to wilt. Stir in vinegars, sugar, and allspice; cover, reduce heat to medium, and cook for 5 minutes more. Set aside.

2. Spread each slice of bread with 2 teaspoons dressing. top 4 of the prepared slices with a quarter of the cheese, turkey, and cabbage. Place remaining bread slices atop sandwiches, dressed side down.

3. Heat a large griddle or grill pan over medium. Mist sandwich tops with cooking spray and place sandwiches in pan, sprayed side down. Weigh down with a heavy skillet; cook for 3 minutes. Mist tops, flip sandwiches, weigh down again, and cook for 3 minutes more. Cut in half and serve immediately.

Nutrition score per serving (1 reuben sandwich): 414 calories, 12g fat (5g saturated), 49g carbs, 30g protein, 8g fiber, 328mg calcium, 3mg iron, 924mg sodium

Lentil-Walnut “Paté” With Watercress Salad
SERVES: 4

PREP TIME: 25 MINUTES

TOTAL TIME: 30 MINUTES

Ingredients:

FOR THE PATÉ

2 teaspoons extra-virgin olive oil

1 large shallot, thinly sliced

1 garlic clove, minced

1⁄4 cup walnuts

3⁄4 cup canned lentils, rinsed and drained

2 teaspoons balsamic vinegar

1⁄4 teaspoon kosher salt

freshly ground black pepper

2 teaspoons finely chopped flat-leaf parsley

1 teaspoon finely chopped fresh thyme

8 pieces whole-grain crisp bread (such as Was a)

FOR THE SALAD

2 teaspoons fresh lemon juice

2 teaspoons extra-virgin olive oil

1⁄4 teaspoon Dijon mustard

1⁄4 teaspoon sugar

1⁄8 teaspoon kosher salt

2 bunches watercress, stems removed (about 6 lightly packed cups)

4 large radishes, thinly sliced

Directions:

1. Preheat oven to 400°F. Warm olive oil in a nonstick skillet over medium. Add shallot and sauté for 5 minutes or until soft and golden, stirring often. Add garlic and sauté for 1 minute more; remove from heat.

2. Arrange walnuts on a small baking sheet and toast in the oven for 5 minutes. Cool slightly, then finely chop in a food processor.

3. Add shallot mixture, lentils, vinegar, and salt to food processor; season with pepper. Pulse until smooth, adding 2 to 3 teaspoons water if necessary. transfer to a small bowl and stir in parsley and thyme.

4. In a large bowl, whisk together lemon juice, olive oil, mustard, sugar, and salt. Add watercress and radishes and toss well.

5. Slather 1 1⁄2 tablespoons paté over each piece of crisp bread and divide salad among four plates, putting some on top of paté. Serve immediately.

Nutrition score per serving (2 crisp breads, 3 tablespoons spread, 1 cup salad): 200 calories, 10g fat (1g saturated), 24g carbs, 7g protein, 8g fiber, 81mg calcium, 3mg iron, 292mg sodium

Beet, Arugula, and Roast Beef Wrap
SERVES: 4

PREP TIME: 10 MINUTES

TOTAL TIME: 10 MINUTES

Ingredients:

2 tablespoons light mayonnaise

2 tablespoons fat-free sour cream

1 tablespoon bottled horseradish, drained

1 teaspoon Dijon mustard

1⁄8 teaspoon sugar

freshly ground black pepper

2 11-inch whole-wheat flour tortillas

1 8-ounce package ready- to-eat baby beets, patted dry and sliced into 1⁄4-inch rounds

4 lightly packed cups baby arugula

6 ounces sliced low- sodium lean roast beef

Directions:

1. Combine mayonnaise, sour cream, horseradish, mustard, sugar, and pepper in a bowl.

2. Spread half the mayonnaise mixture around the middle of each tortilla, leaving a 1⁄2-inch border. top each with half the beet slices, arugula, and roast beef. Fold in 2 sides of the wraps and roll up burrito-style. Cut in half on the diagonal and serve immediately.

Nutrition score per serving (1⁄2 roast beer wrap): 275 calories, 8g fat (3g saturated), 35g carbs, 17g protein, 3g fiber, 103mg calcium, 3mg iron, 546mg sodium

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