It’s about that time of year when we start thinking about brown bagging our lunches again. Instead of reverting back to that boring tuna sandwich or not-so-healthy PB&J, check out these six sandwiches all using ten ingredients or less.
1. MASHED AVOCADO EGG SANDWICH | MYFITNESSPAL’S RECIPES
Swap mayo for avocado, then add mustard and lemon to jazz up this simple egg salad. You’ll have enough for two meals or to share with a friend. Recipe makes 2 servings at 1/2 egg salad each.
Nutrition (per serving): Calories: 204; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g
2. THE GREEN GODDESS SANDWICH | THE BOJON GOURMET
Unpack this sandwich at lunch and get ready to make people jealous. It’s an all-veggie stunner packed with flavor and protein that’ll make ensure you eat your greens. Bonus: The homemade mayo doubles as a sauce as a veggie dip. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 267; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 452mg; Carbohydrate: 35g; Dietary Fiber: 12g; Sugar: 12g; Protein: 19g
3. CHICKEN CAESAR SANDWICH | SIMPLY DELICIOUS
The yogurt-based Caesar dressing in this sandwich foregoes the egg, and last night’s chicken works like a charm in this sandwich. There’s just a mere gram of sugar in the entire sandwich, so you can enjoy your meal without breaking your diet. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 316; Total Fat: 22g; Saturated Fat: 3g; Monounsaturated Fat: 14g; Cholesterol: 47mg; Sodium: 449mg; Carbohydrate: 17g; Dietary Fiber: 6g; Sugar: 1g; Protein: 19g
4. LOADED MEDITERRANEAN VEGGIE SANDWICH | LAYERS OF HAPPINESS
This sandwich highlights the best of the Mediterranean diet between two slices of whole-wheat bread. Heart-healthy avocados have fiber and healthy fats providing the energy to power through the day. Recipe makes 1 serving at 1 sandwich each.
Nutrition (per serving): Calories: 399; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 20mg; Sodium: 835mg; Carbohydrate: 62g; Dietary Fiber: 12g; Sugar: 9g; Protein: 16g
5. SKINNY GREEK YOGURT CHICKEN SALAD | KIM’S CRAVINGS
If you’re super busy, this chicken salad recipe is for you. Make a big batch at the beginning of the week, then add it to a wrap or sandwich between slices of bread each morning. Recipe makes 5 servings at 1/2 cup each.
Nutrition (per serving): Calories: 164; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 40mg; Sodium: 48mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 1g; Protein: 15g
6. VEGAN “BLT” SANDWICH | MINIMALIST BAKER
Going vegan doesn’t have to mean giving up your BLTs — that is, when the “b” is eggplant bacon. For significantly fewer calories and fat, this vegan version puts the crunch back in your sandwich. Recipe makes 1 serving at 1 sandwich each.
Nutrition (per serving): Calories: 444; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 620mg; Carbohydrate: 73g; Dietary Fiber: 10g; Sugar: 13g; Protein: 9g
Originally published August 2017, updated August 2022
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