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6 Amazing Back-to-School Sandwiches Under 450 Calories

Mashed Avocado Egg Salad Sandwich
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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

Mashed Avocado Egg Salad

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

6 Amazing Back-to-School Sandwiches Under 450 Calories

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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