This is one of the base recipes featured in Part 2 of our Whole Life Meal Plan. It might sound silly to have a “recipe” for a sandwich, but this isn’t any old sandwich recipe. This is a fiber-filled, protein-packed, and most importantly – flavorful – sandwich recipe that will put your traditional ham and cheese to shame. Give this healthy sandwich base recipe a try, and as always, adjust to YOUR taste!
Must Know Cooking Skills
For recipe success, learn how to:
Culinary Tips for the Best Sandwich Recipe
If making an egg, tuna/salmon, chicken, or chickpea salad sandwich, mix the spread, protein, fillings, and flavors together for easier eating.
This sandwich can be eaten cold or warm. If heating on the stovetop or panini press, lightly brush the outside of the bread with olive oil or melted butter to create a deliciously crispy exterior.
If toasting the bread, go for a very light golden brown color, as this will allow the sandwich to have some “give” when you cut or bite into it.
When constructing the sandwich, consider your final eating experience. Chop or slice the fillings and protein into manageable pieces so that eating the sandwich is easier. Also, think about the different textures of ingredients. Aim for a mix of crunchy, creamy, and chewy.
- Whole Grain Base: use whole grain or sourdough bread, an English muffin, bagel, sandwich thin, or pita bread.
- Spread: use mashed avocado, hummus, mashed sweet potato, pesto, Greek yogurt, tzatziki, lime crema, marinara sauce, Greek yogurt ranch dip, mustard, jam, or a combination.
- Protein: use cheese, chicken, salmon, marinated tofu, cooked tempeh, hard-cooked eggs, mashed beans, hummus, nut butter, or a combination. Hummus and nut butter count as both a spread and protein.
- Fresh Fillings: use sliced tomato, onion, cucumber, avocado, shredded carrots, leafy greens, sprouts, roasted veggies, pickled veggies, sliced apple or pear, fresh herbs, or a combination.
- Flavors: use hot sauce, spices, seasoning blends, aged balsamic vinegar or balsamic glaze, infused extra virgin olive oil, or a combination.
Sandwich Recipe Variations
Because this is a base recipe, there are endless ways to adjust the recipe to your taste.
Add a variety of fillings, or just pick one of your favorites. Load it up with flavor, or keep it simple. There’s really no right or wrong way to make it; do what sounds good to you!
To make this easy sandwich recipe vegetarian, simply choose vegetarian-friendly protein options.
You don’t need any fancy equipment for this healthy sandwich recipe, just a few kitchen essentials:
- Serrated Knife
- Cutting Board
- Chef’s Knife
- Mini Spatula Spreader
- Reusable Zip Top Bag or Airtight Container (if not serving immediately)
Health Benefits of this Simple Sandwich Recipe
Sandwiches provide a great opportunity to get in lots of nutrients from a variety of food groups. This sandwich base recipe is a great staple when following a plant-forward diet. The key ingredients that make this a nutritious sandwich recipe are whole grain bread, healthy fats, quality protein, and colorful fruits/veggies.
Whole Grain Bread
Whole grains are a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytochemicals. Replacing refined grains (i.e. white bread) with whole grains (i.e. whole wheat bread) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer. (1)
Spreads made with avocados, avocado oil, or extra virgin olive oil contain heart-healthy monounsaturated fatty acids and polyphenols which may reduce inflammation. Healthy fats also increase the satiating power of a meal and can help you feel full for longer. Additionally, certain nutrients require fat for absorption; including a healthy spread on your sandwich can help you get the most nutritional bang for your buck! (2, 3)
Healthy sandwich recipes with protein can help you feel satisfied. No matter which protein option you choose, all provide health benefits!
Chicken and turkey are both lean protein sources. They are rich in B vitamins and minerals, such as iron. White meat is considered moderately protective or neutral on cancer risk. (4, 5) We recommend purchasing organic if it is within your budget.
Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which is good for heart and brain health.
Eggs provide high quality protein and can contribute omega-3 fatty acids to the diet if fortified or pasture raised. Eggs are rich in the mineral choline, which is important for cognitive development, metabolism, and liver function. (6) Although eggs contain dietary cholesterol, the effects of this intake do not necessarily increase your blood cholesterol. (7)
Beans are one of our favorite foods because they are packed with high-quality nutrients. All of the world’s longest lived populations consume beans weekly, if not daily. Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals. These nutrients promote gut health, decrease risk of developing heart disease, cancer, and diabetes, and promote a healthy weight.
Fruits, vegetables, and herbs provide fiber, phytochemicals, vitamins, and minerals. The phytochemicals in fruits and vegetables are different from the ones found in animal protein, whole grains, and beans, so it’s important to include lots of healthy sandwich fillings for best nutrition!
Healthy Sandwich Serving Suggestions
Serve this satisfying sandwich alongside some fresh fruit to create a balanced meal. Depending on the ingredients you added to your sandwich, you may want to serve some extra veggies on the side. Pair veggies with hummus or a Greek yogurt dip for a boost in nutrition and flavor.
Sandwich Storage Tips
If holding the sandwich in the refrigerator overnight, take note of the density of your bread and the moisture of the spread you used. While some breads and spreads do fine overnight, others can result in a soggy sandwich. If using a soft bread, consider placing a “barrier” (lettuce, cheese, or meat) between the spread and the bread. Alternatively, leave the spread off overnight and add it when you’re ready to eat.
Want more healthy lunch ideas?
Check out this article for easy lunch ideas for work.
Finally, read through this article for healthy school lunch ideas!
Healthy Sandwich Base Recipe
- 2 ounces whole grain base (pita, sandwich bread, English muffin, etc.)
- 1-2 Tablespoons spread* (mashed avocado, hummus, mayo, etc.)
- 2-3 ounces protein (chicken, cheese, beans, etc.)
- ½ cup fresh fillings (shredded carrots, chopped greens, diced tomato, etc.)
- Optional flavors (hot sauce, spices, balsamic glaze, etc.)
- If desired, toast bread.
- Add spread on each piece of bread. Top one piece of bread with protein and fillings.
- Finish with any optional flavors. Slice in half and enjoy!