Posted on: July 16, 2015 at 2:24 pm
Last updated: October 15, 2018 at 11:09 am

Sandwiches get a bad rap. As long as they’re made right, putting together a sandwich is an easy way to pack a lot of nutrients into a meal, especially if you’re on-the-go. Ditch heavy carb-loaded giant subs from fast food joints, and become an expert on how to make a low calorie sandwich from home with this how-to guide. When you’re finished, put the tips to use with 5 recipes that give a healthy twist to classic recipes.

4 Tips To Make A Healthy Sandwich

1. Whole Grains

Any healthy sandwich begins with a hearty whole-grain bread or wrap. Look for breads that list 100% whole wheat as the main ingredient, and as little additives as possible. Ideally, sprouted grains are ideal. Packing hearty grains into bread makes it a little denser, but much better for you.

2. Pair Protein and Carbs

Keep a sandwich simple by pairing one protein and one carb. Since the bun provides the carb to help you burn calories, add a meat, egg or tofu to the sandwich to give you a spurt of energy.


3. Use Fresh Veggies

Keep a clean sandwich with all of the best fresh produce. Veggies are low in calories and high in vitamins and minerals, and they keep sandwiches healthy and light.

4. Reinvent ‘the spread’

Less is more when you add a spreadable topping to finish the sandwich off. Instead of butter or a store-bought spread, finish your sandwich with a simple Dijon mustard, avocado or a homemade herb and Greek yogurt mix.

5 Healthy Sandwich Recipes Under 400 Calories

Grilled Italian Sandwich

Calories: 306

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With only 5 ingredients and a 5-minute prep time, meals don’t get much easier then this delicious sandwich with the taste of Italy. With fresh and popular flavors, this low-cal sandwich is sure to be a hit with the whole family.

Grilled Pear and Blue Cheese

Calories: 244

Grab all of the ingredients you normally throw in a salad (pears, blue cheese, arugula) and put them on a light bread with a little mustard, for a sophisticated sandwich. Pair this amazing sandwich with fresh fruits or a smoothie for a healthy lunch that’s packed with flavors and fresh foods.


Vegetarian French Dip Sandwich

Calories: 185

French dip sandwiches are usually made with roast beef, but this twist on a classic sandwich has replaced those high-sodium meats for vegetables that taste just as good, but are much better for you.

Grilled Cuban Sandwich

Calories: 231


This sandwich has all the flavors of a traditional Cuban sandwich, but a fraction of the calories. All you need is 8 minutes of prep time to enjoy this delicious ham, cheese, and pickle sandwich.

Monte Cristo Sandwich

Calories: 400

The classic version of this sandwich has a pretty high calorie count with a fried coating and high sodium meat. While it may be delicious, it’s incredibly bad for you. That’s why we found this amazing healthy alternative for you to try that has the flavors you love with only a fraction of the calories.

The Hearty Soul
Health Network
We believe in using natural ingredients to be as healthy as possible. We believe dieting will never work as well as a lifestyle of healthy habits will. We believe you can treat pain and disease without relying on addictive drugs. We believe being happy is a big part of a healthy life.

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