10 Healthy Sandwich Recipes Under 300 Calories
Greek Salad Pita Pocket
This recipe creates enough filling for four pita sandwiches. If you like, make extra of the healthy sandwich filling to eat as a side salad throughout the week.
Healthy Sandwich Calorie Count: 286
In a large bowl, combine first 1 cup chopped romaine lettuce, 3 ounces crumbled feta cheese, 1 cup seeded and chopped cucumbers, 1 cup each chopped red and green peppers, 1/4 cup chopped red onion, and 2 tablespoons chopped fresh parsley. In a small bowl, whisk together 2 tablespoons lemon juice, 1 tablespoon extra virgin olive oil, 1 teaspoon oregano. Salt and pepper to taste, pour dressing over salad blend and stuff inside 4 pitas to complete the healthy sandwich. (Related: 3-Ingredient Salad Dressings You Can Whip Up In No Time)
Crunchy Hummus Wrap
Try this homemade Hemp Seed Hummus recipe to add more fiber to this healthy sandwich recipe.
Healthy Sandwich Calorie Count: 251
Simply add store-bought hummus to a whole wheat wrap, and top it with crunchy radishes, yellow carrots, cucumber strips, bean sprouts, and a slice of heart-healthy avocado. Add a handful of peppery arugula and roll the wrap into a spiral.
Fiber-rich leafy vegetables are a great way to bulk up a healthy sandwich.
Healthy Sandwich Calorie Count: 243
Sauté sliced radicchio with a teaspoon of olive oil and minced garlic until wilted (about 5 minutes). In the toaster, melt 1/4 cup shredded nonfat mozzarella on a slice of whole grain bread, then top with the radicchio.
Chicken Banh Mi
Opt for chicken as a low-fat, high-protein stuffing for this traditional Vietnamese sandwich recipe.
Healthy Sandwich Calorie Count: 275
Marinate one skinless, boneless chicken breast in lime juice, Dijon mustard, and siracha, and grill until nicely charred (about 5-7 minutes per side). Put the grilled chicken inside a fresh baguette with cilantro stems and shredded carrots. Squeeze extra lime juice over the top for more flavor.
Fresh baby spinach and eggs act as the “meat” in this low-calorie quesadilla. (Related: The Healthiest Orders at Chipotle, According to Nutritionists)
Healthy Sandwich Calorie Count: 289
Sauté a large handful of spinach with a teaspoon of olive oil until wilted (about 3 minutes), then add 3 egg whites, and a tablespoon of feta cheese. Quickly fold the mixture together and transfer to a whole-wheat tortilla. Fold the quesadilla in half and lightly toast both sides in the skillet.
It's easy to turn a traditional turkey club into a healthy sandwich. Here's how.
Healthy Sandwich Calorie Count: 245
Layer 1/4-pound of turkey, Dijon mustard, and slice of low-fat pepper jack cheese between two slices of whole grain bread. Get your healthy sandwich crispy and melty in a nonstick skillet with cooking spray.
Grilled Mushroom Melt
Grilled cheese may not have the reputation of a healthy sandwich, but our no-fail formula for a tasty, good-for-you grilled cheese will change your mind.
Healthy Sandwich Calorie Count: 271
Sauté mushrooms, then layer them and two slices of low-fat cheddar cheese between two slices of whole-grain bread. Better yet, cook your sandwich on an indoor grill pan instead of a buttery skillet.
Caprese Salad Roll-Up
Translate the Italian salad into a healthy sandwich for a fresh, summery meal.
Healthy Sandwich Calorie Count: 245
Top a whole wheat tortilla with 4 ounces of part-skim fresh mozzarella, juicy diced tomatoes, basil leaves, mixed greens, and a drizzle of balsamic. Roll and pack in a meal prep container for a portion-controlled salad swap that travels well.
Try fish instead of ground beef to add heart-healthy fats to your lunch. (Try these high-protein burgers that contain zero beef next!)
Healthy Sandwich Calorie Count: 293
Pack together 1/4 pound minced yellowfin tuna lemon juice, and Dijon mustard. Sear your burgers in a nonstick skillet with cooking spray, and enjoy on half of a whole wheat bun (use an English muffin to cut even more calories). Top your patty with extra mustard and a handful of arugula.
Roasted Eggplant Sandwiches
Roasted vegetables aren't just for dinner side dishes. Try them inside a healthy sandwich for a meatless meal that will keep you full for hours.
Healthy Sandwich Calorie Count: 298
Roast vegetables like eggplant and red onion with a small amount of olive oil until golden brown to concentrate their flavors. Add these roasted veggies to whole wheat bread with 2 tablespoons of white bean spread or hummus.