Food & Nutrition 10 Healthy Sandwich Recipes That Are Low-Calorie and Actually Filling In the market for a new well-balanced lunch? Try one (or all!) of these nutritious sandwiches. By Cara Eisenpress and Phoebe Lapine Updated on October 1, 2022 Share Tweet Pin Email Trending Videos 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 Karl Allgaeuer/Shutterstock 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.) 3-Ingredient Salad Dressings You Can Whip Up In No Time 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 In a large bowl, combine romaine lettuce, feta, cucumber, red and green pepper, red onion, and parsley.In a small bowl, whisk together lemon juice, extra-virgin olive oil, and oregano. Salt and pepper to taste, then pour dressing over salad blendStuff mixture inside pitas. 02 of 10 Crunchy Hummus Wrap Getty Images Want a veggie-heavy option that doesn't taste boring? Opt for this delicious hummus-infused wrap. Is Hummus a Good Source of Protein? Ingredients 2 tablespoons hummus1 whole-wheat wrap1 radish, sliced in strips1 carrot, sliced in strips1/4 cucumber, sliced in strips1/4 cup bean sprouts1 slice avocado1 handful arugula Directions Spread hummus (either store-bought or homemade hummus using the recipe in this Mediterranean snack guide) on one side of whole-wheat wrap. Top with radishes, carrot, cucumber, bean sprouts, and avocado. Add arugula last, then roll the wrap into a spiral. 03 of 10 Radicchio Tartine Getty Images 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 Sauté radicchio with olive oil and minced garlic until wilted, about 5 minutes.In toaster oven, melt 1/4 cup shredded nonfat mozzarella on a slice of whole grain bread.Top toasted bread with radicchio mixture. 04 of 10 Chicken Banh Mi Getty Images 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. The Ultimate List of High-Protein Foods Ingredients 1 boneless, skinless chicken breastJuice of 3 limes2 tablespoons Dijon mustard3 tablespoons sriracha1 baguette3 stems cilantro1/4 cup shredded carrot Directions For marinade, mix juice of 2.5 limes, Dijon mustard, and sriracha. Add chicken breast and let marinate.Grill chicken breast until nicely charred, about 5–7 minutes per side.Add grilled chicken to fresh baguette, then top with cilantro stems and shredded carrots.Squeeze the remaining half lime over the top for more flavor. 05 of 10 Spinach Quesadilla Getty Images Fresh baby spinach and eggs act as the "meat" in this lean, green quesadilla. The Best Healthy Chipotle Orders, According to Dietitians Ingredients 1 large handful spinach1 teaspoon olive oil3 egg whites1 tablespoon feta1 whole-wheat tortilla Directions In a skillet, sauté spinach with olive oil until wilted (about 3 minutes).Add egg whites and feta. Quickly fold mixture together and transfer to whole-wheat tortilla.Fold quesadilla in half and lightly toast both sides in skillet. 06 of 10 Turkey-Dijon Toastie Getty Images It's easy to turn a traditional turkey club into a healthy sandwich. Here's how. Ingredients 4 ounces turkey, sliced1 slice low-fat pepper jack cheese2 slices whole-grain breadDijon mustard to taste Directions Layer turkey and low-fat pepper jack cheese between two slices of whole-grain bread, adding Dijon mustard to taste.Toast in nonstick skillet lightly spritzed with cooking spray until each side is crispy and melty. 07 of 10 Grilled Mushroom Melt 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. Mushroom Benefits You Can Reap From Your Favorite Umami Dishes Ingredients 2 ounces mushrooms, sliced1 teaspoon butter2 slices low-fat cheddar2 slices whole-grain bread Directions Sauté mushrooms with butter in a skillet until beginning to crisp, about 5–6 minutes on each side.Layer mushrooms and low-fat cheddar between two slices of whole-grain bread.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 Juriah Mosin/Shutterstock Translate the Italian salad into a healthy sandwich for a fresh, summery meal. Ingredients 1 whole-wheat tortilla4 ounces part-skim fresh mozzarella1/2 cup cherry tomatos, diced2 tablespoons basil leaves1/4 cup mixed greensBalsamic vinegar, to taste Directions Top tortilla with mozzarella, tomatoes, basil leaves, and mixed greens, then drizzle with balsamic.Roll and cut into pinwheels. 09 of 10 Tuna Burgers Getty Images Try fish instead of ground beef to add heart-healthy fats to your meal. How to Cook Fish for Beginners Ingredients 4 ounces yellowfin tuna, minced1/2 tablespoon fresh lemon juice1 tablespoon Dijon mustard1/2 whole-wheat bun1 small handful arugulaextra Dijon mustard, to taste Directions For tuna patty, pack together yellowfin tuna with lemon juice and Dijon mustard.Sear burger in nonstick skillet lightly spritzed with cooking spray until crisp, about 3–4 minutes on each side). Add cooked patty to bun, then top with arugula and Dijon mustard, to taste. 10 of 10 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. You can go with the suggested eggplant and red onion, or swap them out for your preferred roasted veggies for a more customized sandwich. These Eggplant Health Benefits Prove the Produce Is Way More Than a Funny Emoji Ingredients 1/4 eggplant, sliced1/4 red onion, sliced1 teaspoon olive oil2 slices whole-wheat bread2 tablespoons hummus or white bean spread. Directions Roast vegetables with olive oil until golden brown to concentrate their flavors.On one piece of whole-wheat bread, spread with dip of choice, then add roasted veggies to complete the sandwich. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit