10 Healthy Sandwich Recipes Under 300 Calories

Healthy Sandwiches
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Take a break from PB&Js and BLTs with these brilliant healthy sandwich ideas.

01 of 10

Greek Salad Pita Pocket

pita with greek salad healthy sandwich
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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.

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. (

02 of 10

Crunchy Hummus Wrap

Crunchy Hummus Wrap
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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.

03 of 10

Radicchio Tartine

Radicchio Tartine
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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.

04 of 10

Chicken Banh Mi

Chicken Banh Mi
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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.

05 of 10

Spinach Quesadilla

Spinach Quesadilla
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Fresh baby spinach and eggs act as the "meat" in this low-calorie quesadilla. (

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.

06 of 10

Turkey-Dijon Toastie

Turkey-Dijon Toastie
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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.

07 of 10

Grilled Mushroom Melt

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.

08 of 10

Caprese Salad Roll-Up

caprese wrap healthy sandwich idea
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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.

09 of 10

Tuna Burgers

Tuna Burgers
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Try fish instead of ground beef to add heart-healthy fats to your lunch.

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.

10 of 10

Roasted Eggplant Sandwiches

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.

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