Packing for lunch is a truly tricky situation, especially if cooking isn’t your forte. Sandwiches make the perfect quick and complete meal—lean protein and high-fiber veggies rest between 2 slabs of high-energy carbs to power you through the day. Check out these 5 work-friendly sandwiches all under 400 calories each!
1. Chicken Panini with Butternut Squash | Healthy Nibbles & Bits
Got some leftover chicken? Try your hand at this chicken panini with butternut squash spread. A panini makes the perfect brown-bag lunch item: crispy bread on the outside and melted cheese, chicken and spinach on the inside. The butternut squash spread is high in vitamin A and just enough moisture for this pack-and-go meal. Recipe makes 1 sandwich. Nutrition info is for 1 sandwich plus 3 tablespoons butternut squash spread.
Nutrition (per serving): Calories: 334; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 68mg; Sodium: 560mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 4g; Protein: 31g
2. Garlicky Bacon & Spinach Grilled Cheese | Cooking Light
Grilled cheese lovers, rejoice! Crispy bacon and fragrant garlic take this grilled cheese to another level. Since this sandwich comes in at under 300 calories, you can pair it with fresh fruit for a complete meal. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g
3. Turkey Apple Chutney Sandwich | The Salt Solution Cookbook
Creamy chutney spread changes an ordinary turkey sandwich into something exciting. Serve with a piece of fruit for a complete brown-bag lunch. If you don’t have chutney on hand, substitute 1 tablespoon of apricot jam and a pinch of curry powder. Recipe makes 2 servings at 1 sandwich each.
Nutrition (per serving): Calories: 254; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 578mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 12g; Protein: 19g
4. High-Protein Chicken Salad | MyFitnessPal Original Recipes
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. Pack the chicken salad separate from your bread and assemble during lunchtime! Recipe makes 6 servings at 1 sandwich each (each sandwich contains 3/4 cup chicke salad + 2 slices whole-grain bread + 1 lettuce leaf).
Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
5. Brie and Apple Sandwich | Hello Little Home
Tart, savory and creamy get rolled into one with this panini recipe. Snappy green apples pair with mild-mannered Brie and crispy Italian bread. You can follow the recipe and use mustard as a spread, or replace it with jam if you have a sweet tooth. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 380; Total Fat: 17g; Saturated Fat: 10g; Monounsaturated Fat: 5g; Cholesterol: 57mg; Sodium: 929mg; Carbohydrate: 44g; Dietary Fiber: 3g; Sugar: 9g; Protein: 20g
