10 Healthy Sandwich Recipes That Are Low-Calorie and Actually Filling

mixed vegetables and diced chicken in a wrap, plated on a wooden cutting board
Photo: Shutterstock

If you're looking for a low-calorie sandwich that will actually keep you full, try one of these nutritious toasties, wraps, quesadillas, and more. Each sandwich here is around 250–300 calories and is perfect to pair with a side of fruit or veg for a well-balanced lunch.

01 of 10

Greek Salad Pita Pocket

a plate fulled with individually wrapped pita with greek salad filling
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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. (Here are more Mediterranean meal ideas to try out.)

Ingredients

  • 1 cup chopped romaine lettuce
  • 3 ounces crumbled feta
  • 1 cup cucumbers, seeded and chopped
  • 1 cup red pepper
  • 1 cup green pepper
  • 1/4 cup red onion, chopped
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon oregano
  • salt and pepper, to taste
  • 4 pitas, sliced in half

Directions

  1. In a large bowl, combine romaine lettuce, feta, cucumber, red and green pepper, red onion, and parsley.
  2. In a small bowl, whisk together lemon juice, extra-virgin olive oil, and oregano. Salt and pepper to taste, then pour dressing over salad blend
  3. Stuff mixture inside pitas.
02 of 10

Crunchy Hummus Wrap

hummus wrap filled with slices of carrot and cucumber and bean sprouts
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Want a veggie-heavy option that doesn't taste boring? Opt for this delicious hummus-infused wrap.

Ingredients

  • 2 tablespoons hummus
  • 1 whole-wheat wrap
  • 1 radish, sliced in strips
  • 1 carrot, sliced in strips
  • 1/4 cucumber, sliced in strips
  • 1/4 cup bean sprouts
  • 1 slice avocado
  • 1 handful arugula

Directions

  1. Spread hummus (either store-bought or homemade hummus using the recipe in this Mediterranean snack guide) on one side of whole-wheat wrap.
  2. Top with radishes, carrot, cucumber, bean sprouts, and avocado. Add arugula last, then roll the wrap into a spiral.
03 of 10

Radicchio Tartine

photo of a Radicchio Tartine plated on a wooden cutting board
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Fiber-rich leafy vegetables are a great way to bulk up a healthy sandwich.

Ingredients

  • 8 to 10 leaves radicchio, sliced
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1/4 cup shredded nonfat mozzaerlla
  • 1 slice whole-grain bread

Directions

  1. Sauté radicchio with olive oil and minced garlic until wilted, about 5 minutes.
  2. In toaster oven, melt 1/4 cup shredded nonfat mozzarella on a slice of whole grain bread.
  3. Top toasted bread with radicchio mixture.
04 of 10

Chicken Banh Mi

photo of a Chicken Banh Mi sandwich
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Opt for chicken as a high-protein stuffing for this traditional Vietnamese sandwich recipe. Prefer plant-based? Use tofu instead — you'll still up your protein intake.

Ingredients

  • 1 boneless, skinless chicken breast
  • Juice of 3 limes
  • 2 tablespoons Dijon mustard
  • 3 tablespoons sriracha
  • 1 baguette
  • 3 stems cilantro
  • 1/4 cup shredded carrot

Directions

  1. For marinade, mix juice of 2.5 limes, Dijon mustard, and sriracha. Add chicken breast and let marinate.
  2. Grill chicken breast until nicely charred, about 5–7 minutes per side.
  3. Add grilled chicken to fresh baguette, then top with cilantro stems and shredded carrots.
  4. Squeeze the remaining half lime over the top for more flavor.
05 of 10

Spinach Quesadilla

halved quesadillas with jalapenos
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Fresh baby spinach and eggs act as the "meat" in this lean, green quesadilla.

Ingredients

  • 1 large handful spinach
  • 1 teaspoon olive oil
  • 3 egg whites
  • 1 tablespoon feta
  • 1 whole-wheat tortilla

Directions

  1. In a skillet, sauté spinach with olive oil until wilted (about 3 minutes).
  2. Add egg whites and feta. Quickly fold mixture together and transfer to whole-wheat tortilla.
  3. Fold quesadilla in half and lightly toast both sides in skillet.
06 of 10

Turkey-Dijon Toastie

two-tiered toasted turkey club sandwich
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It's easy to turn a traditional turkey club into a healthy sandwich. Here's how.

Ingredients

  • 4 ounces turkey, sliced
  • 1 slice low-fat pepper jack cheese
  • 2 slices whole-grain bread
  • Dijon mustard to taste

Directions

  1. Layer turkey and low-fat pepper jack cheese between two slices of whole-grain bread, adding Dijon mustard to taste.
  2. Toast in nonstick skillet lightly spritzed with cooking spray until each side is crispy and melty.
07 of 10

Grilled Mushroom Melt

photo of a grilled mushroom melt panini sandwich on a grill

Grilled cheese may not have the reputation of a healthy sandwich, but this no-fail formula for a tasty, good-for-you version will change your mind.

Ingredients

  • 2 ounces mushrooms, sliced
  • 1 teaspoon butter
  • 2 slices low-fat cheddar
  • 2 slices whole-grain bread

Directions

  1. Sauté mushrooms with butter in a skillet until beginning to crisp, about 5–6 minutes on each side.
  2. Layer mushrooms and low-fat cheddar between two slices of whole-grain bread.
  3. Toast each side of the sandwich in the same pan, until crisp. Better yet, cook sandwich on an indoor grill pan instead of skillet.
08 of 10

Caprese Salad Roll-Up

two pieces of a caprese salad wrap with grape tomatoes and basil leaves for a garnish
Juriah Mosin/Shutterstock

Translate the Italian salad into a healthy sandwich for a fresh, summery meal.

Ingredients

  • 1 whole-wheat tortilla
  • 4 ounces part-skim fresh mozzarella
  • 1/2 cup cherry tomatos, diced
  • 2 tablespoons basil leaves
  • 1/4 cup mixed greens
  • Balsamic vinegar, to taste

Directions

  1. Top tortilla with mozzarella, tomatoes, basil leaves, and mixed greens, then drizzle with balsamic.
  2. Roll and cut into pinwheels.
09 of 10

Tuna Burgers

photo of a tuna burger on a poppy seed bun with tomato and lettuce
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Try fish instead of ground beef to add heart-healthy fats to your meal.

Ingredients

  • 4 ounces yellowfin tuna, minced
  • 1/2 tablespoon fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1/2 whole-wheat bun
  • 1 small handful arugula
  • extra Dijon mustard, to taste

Directions

  1. For tuna patty, pack together yellowfin tuna with lemon juice and Dijon mustard.
  2. Sear burger in nonstick skillet lightly spritzed with cooking spray until crisp, about 3–4 minutes on each side).
  3. Add cooked patty to bun, then top with arugula and Dijon mustard, to taste.
10 of 10

Roasted Eggplant Sandwiches

photo of a sandwich filled with roasted vegetables

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. You can go with the suggested eggplant and red onion, or swap them out for your preferred roasted veggies for a more customized sandwich.

Ingredients

  • 1/4 eggplant, sliced
  • 1/4 red onion, sliced
  • 1 teaspoon olive oil
  • 2 slices whole-wheat bread
  • 2 tablespoons hummus or white bean spread.

Directions

  1. Roast vegetables with olive oil until golden brown to concentrate their flavors.
  2. On one piece of whole-wheat bread, spread with dip of choice, then add roasted veggies to complete the sandwich.
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