Key Takeaways
- Sandwiches and handhelds are a staple in many homes because they’re versatile and easy to prepare.
- You can add a wow factor to sandwiches by using different sauces, cooking your ingredients first, and experimenting with spice.
- We’ve created 17 delicious sandwiches with various veggies, proteins, and whole grains to help you feel satisfied.
The popularization of sandwiches is credited to John Montagu, the fourth Earl of Sandwich in England, in the 1700s.
He frequently asked for “meat between two slices of bread” while playing cards, and the recipe has been with us ever since.
To spice things up, we’ve created 17 delicious sandwich and handheld recipes that are easy to make for your weekdays and don’t skimp on flavor.
Keep reading to get inspired!
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1. Classic Turkey and Avocado with Tomato Jam
Make a classic turkey sandwich with lean, roasted turkey meat, avocado slices, and tomato jam.
If you prefer more texture, try using seedy bread, like whole-grain bread with sunflower seeds.
You can also add thinly sliced shallots or pickled onions for a refreshing zing in every bite.
2. Roasted Vegetable and Hummus Sandwich
Cut eggplant, red peppers, and zucchini into long, even strips. Marinate them in olive oil, garlic powder, onion powder, balsamic vinegar, and Italian seasoning, and roast them in an oven or grill.
Once roasted, add cooked vegetables to a whole-grain ciabatta bun and layer with baby arugula and tangy hummus.
For texture, sprinkle roasted chickpeas on the hummus.
Cooking tip: Ensure your vegetables are cut into similar-sized pieces.
This will help them have similar cooking times, making it easier to get all your sandwich components ready at the same time.
3. Smoked Salmon With Lemon and Fresh Dill
You can enhance your smoked salmon sandwich by folding more ingredients into your cream cheese.
Start by adding fresh lemon zest, chopped dill, and capers.
To assemble your sandwich, toast dark rye bread, spread your loaded cream cheese, add sliced red onion and cucumber, and layer smoked salmon.
Spritz with fresh lemon and enjoy.
4. Farmer’s Cheese with Fresh Tomato and Chives
Farmer’s cheese is a type of cottage cheese that’s sometimes used in baking because of its thick texture.
However, you can use it for sandwiches by making it more like a spread and mixing it with one to two tablespoons of plain Greek yogurt.
Next, add fresh chives, garlic powder, and chili flakes (optional).
To assemble this open-faced summer sandwich, toast whole-grain sourdough bread and layer the cheese mixture.
Top with fresh tomato and cracked black pepper before eating.
5. Falafel Herb Pita Wrap
Falafel is a fried chickpea ball (similar to a meatball), but you can find baked frozen varieties at many grocery stores.
Use an air fryer to warm them, and then layer your cooked falafel into a whole-wheat pita.
Top with tzatziki, fresh cucumber, tomatoes, spinach leaves, red onion, and Greek seasoning.
6. Shrimp Lettuce Wraps
Mix cooked shrimp with pineapple, red bell pepper, sweet onion, fresh cilantro, lime juice, and a pinch of salt.
Spoon mixture into large, flat pieces of lettuce (Boston bib lettuce works great), then add sliced avocado and a splash of hot sauce (optional).
7. Turkey Meatball Sub
Use a whole-wheat submarine to make this meatball sandwich.
Warm your bun in a toaster oven or flash it under a broiler so it’s crispy on the outside.
While the bun is warming up, layer marinara sauce, ÂĽ cup of shredded mozzarella, fresh basil leaves, turkey meatballs, hot peppers (optional), and baby arugula.
8. Spicy Tuna Seaweed Wrap
First, make your tuna mixture by combining canned tuna with olive oil mayonnaise and a few dashes of hot sauce.
Then, mix in sliced green onions and stir until fully combined.
Next, lay a piece of seaweed and spoon on a thin layer of sticky rice.
Top with sliced avocado, cucumber, and tuna mix.
Fold it into a sealed triangle shape and keep it in tightly sealed saran wrap until ready to eat.
9. Almond Butter and Mixed Berries
Toast your favorite whole-grain bread and spread a layer of crunchy almond butter, mixed fresh berries, unsweetened coconut flakes, and a sprinkle of ground cinnamon.
For brightness and flavor, grate orange peel onto your toast before eating.
If you don’t like almond butter, you can try other alternatives, including peanut butter, sunflower seed butter, cashew butter, or walnut butter.
10. Pulled Chicken with Salsa and Avocado
It’s easiest to make pulled chicken with a slow cooker.
To make, add two to four chicken breasts to your pot, some low-sodium barbecue sauce, a splash of apple cider vinegar, and smoked paprika and cumin.
The next day, use two forks to shred your chicken breasts.
Layer a portion onto a whole wheat bun and add sliced avocado, salsa, red onion, lettuce, and some shredded cheese.
11. Smashed Chickpea Salad
Make smashed chickpea salad by mashing canned chickpeas (drained and thoroughly rinsed) in a large bowl with a fork.
Then, add diced cucumber, shallots, sundried tomato, fresh mint, and a spoonful of plain Greek yogurt.
Add Greek seasoning, garlic powder, and fresh lime juice for flavor.
To assemble, spread pesto on a whole-wheat bun, add a layer of lettuce, and spoon in the chickpea mixture.
You can sprinkle goat or feta cheese if you wish.
12. Pineapple and Ham
Ham is often served with fruit, which can be a winning combination when preparing a sandwich.
You can use fresh fruit or canned pineapple for this recipe.
(To limit your intake of added sugars, try to pick one stored in water instead of juice.)
To assemble your sandwich, choose rye bread and add a layer of mayonnaise, Havarti, baby arugula, sliced ham, and pineapple.
Add a few slices of fresh, sweet onion if you want more tang and contrast.
Cooking tip: To elevate this dish, try baking or grilling your pineapple before adding it to your sandwich.
This enhances the flavor and makes the fruit extra juicy.
13. Grilled Cheese with Sauerkraut
Elevate your grilled cheese sandwich by adding sliced tomato, sweet onion, and sauerkraut.
If you don’t like sauerkraut, you could also add kimchi—a Korean pickled dish with cabbage and other vegetables.
14. Pesto Tomato Sandwich with Roasted Chicken
Use a whole-wheat bun to make this Italian-inspired sandwich. Spread a layer of pesto, freshly sliced tomatoes, roasted chicken, and baby arugula.
Add a few slices of goat cheese for a delicious, tangy, creamy texture.
15. Souvlaki Style Sandwich with Tzatziki and Mint
Grill pork or chicken on a skewer seasoned with Greek spices.
Add cooked meat to a whole-wheat pita with tzatziki, fresh mint leaves, baby spinach, diced tomato, cucumber, red onion, and fresh sprouts.
16. Savory Tempeh Rice Wraps
Wet rice wraps in cold water so they’re ready to roll.
Then, lay your rice wrap flat and add cooked tempeh, a drizzle of peanut butter, shredded carrot, cucumber, cilantro, avocado, mint, and lettuce.
Some people like to dip their rice wraps in tangy sauces, and you can make your own peanut sauce or use a simple mix of soy sauce, rice vinegar, sesame oil, and grated ginger and garlic.
17. Western Sandwich on Dark Rye
Make a Western egg filling by scrambling eggs with peppers, small pieces of ham, and onion.
Spread olive oil mayonnaise on dark rye bread and layer lettuce, tomato slices, and a piece of gouda.
Creating a Healthy Sandwich
To build a nutritious, delicious sandwich, try to use these ingredients:
- A whole-grain bread with filling fiber.
- Mixed fresh vegetables for crunch, vitamins, nutrients, and juiciness.
- Lean fat that helps your body absorb vitamins A, D, E, and K. Try olive oil mayonnaise, avocado, and nut or seed spreads.
- Protein-rich foods, such as beans, fish, eggs, cottage cheese, or lean meats to help you feel full.
Add herbs, hot sauces, and other show-stopping ingredients that make every bite enjoyable for a fun punch of flavor.
Tips for Preparing Sandwiches Ahead of Time
Soggy bread is the enemy of a satisfying, crunchy sandwich.
To avoid this heartbreak—bring your sandwich's components to work (or wherever you plan to eat) and assemble it right before eating.
Specifically, wet ingredients can be packaged together, and the same should be done with dry components.
For example, try storing these ingredients together:
- Dips and condiments: mayonnaise, barbecue sauce, ketchup, mustard, tzatziki, etc.
- Wet ingredients: tomatoes, cucumber, lettuce, baby arugula, bell peppers, pickles, etc.
- Dry ingredients: Bread, cheeses, crunchy toppings (seeds, roasted chickpeas, etc.)
Also, try freezing some of your ingredients to minimize food waste.
Sliced bread and cheese slices can be stored in the freezer for up to three months.
Since they’re pre-cut, they’ll be easy to use after thawing.
Takeaway
Sandwiches and handhelds are convenient meal options that you can prep in advance and enjoy at work.
To avoid soggy bread, try to assemble your sandwich right before eating by individually packing the components.
Book an appointment with an online dietitian
Covered by insurance.
Book an appointment with an online dietitian
Covered by insurance.
How a Dietitian Can Help
A registered dietitian is a nutrition expert and licensed healthcare professional.
At Nourish, dietitians offer virtual nutrition counseling services to help you build sustainable eating habits that help you feel your best.
During your nutrition appointments, your dietitian will review your overall lifestyle and diet and support any health goals you’d like to work on.
To ensure your success, you’ll have support and accountability at every follow-up visit.
Find a dietitian who accepts insurance through Nourish.
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Frequently Asked Questions
Choosing filling ingredients for your sandwich could help you feel full, which may aid with weight loss, as you’re more likely to feel full for longer and snack less in between meals.
Some filling ingredients include fiber-rich whole-grain breads, vegetables, and bean-based spreads.
Also, add lean protein and healthy fat, as they digest slower and aid with satiety.
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A few healthy choices for a sandwich include:
- Western sandwich on dark rye bread.
- Smashed chickpea salad in a whole wheat pita.
- Roasted vegetable and hummus sandwich.
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Sandwiches can fit into a daily meal plan when they’re nutritionally balanced.
Specifically, they should include fiber-rich vegetables, lean proteins, and, ideally, a healthy fat to help you feel full and aid with nutrient absorption.
