300-Calorie Sandwich Recipes

July 27, 2016
Photo: Jennifer Causey
Every diet begins with watching what you eat. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds. Fortunately, there's an easier way to go about the math than tracking down nutritional info and logging every bite: build a strong portfolio of delicious low-calorie meals and let it do the work for you. We'll get you started with this collection of sandwich recipes that are short on calories but big on flavor. The only arithmetic you'll be responsible for is subtracting pounds.
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Egg-in-a-Nest BLT Sandwiches

Photo: Greg Dupree
View Recipe: Egg-in-a-Nest BLT Sandwiches

These toasty handfuls may just be the ultimate combo in the world of sandwiches. The recipe combines some of our favorite things: It's a delicious mash-up of egg-in-a-hole, avocado toast, and a classic BLT.

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Spinach, Hummus, and Bell Pepper Wraps

Photo: Victor Protasio
View Recipe: Spinach, Hummus, and Bell Pepper Wraps

Make this super-simple wrap the night before, wrap in parchment paper or plastic wrap, and store in the fridge—just grab it in the morning on your way out the door. Use Flatout Light whole-grain flatbreads to keep calories in check; you can find them at most supermarkets, usually in the bakery section.

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Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

Photo: John Autry
View Recipe: Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

These sandwiches are a nod to low-and-slow Southern barbecue—using just a little bit of pork shoulder. And just like traditional pulled pork, the meltingly tender vegetables and pork are piled high on toasted buns, slathered with a Greek yogurt mixture, and topped with shredded cabbage.

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Avocado-Egg Salad Sandwiches With Pickled Celery

Photo: Jennifer Causey
View Recipe: Avocado-Egg Salad Sandwiches With Pickled Celery

Egg salad is a lunch-time favorite, a go-to because it's quick, easy to prepare, and rich in filling protein. A typical homemade version can load on more than 23g of fat and almost 900mg sodium—suddenly making your so-called light lunch feel anything but. Our avocado trick cuts fat in half, keeping all the creamy goodness of classic egg salad. 

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Tomato and Prosciutto Sandwiches With Pea Pesto

Photo: Randy Mayor
View Recipe: Tomato and Prosciutto Sandwiches With Pea Pesto

Toast the leftover torn bread from the baguette for breadcrumbs (which you can freeze), or add to soup for a slightly thicker soup.

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Egg and Tomato Open-Faced Sandwiches

Photo: Jennifer Causey
View Recipe: Egg and Tomato Open-Faced Sandwiches

Slightly thicker (1 1/2-oz.) bread slices build a sturdy sandwich base. Slice your own, or ask to have it sliced on the thick side. Meaty, briny kalamata olives and a splash of vinegar punch up a quick red pepper sauce for these vegetarian sandwiches. Serve with our Cheddar and Chive "Squachos," easy, cheesy nacho-style broiled squash slices, to complete the meal.

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Pulled Pork Sandwiches with Sriracha BBQ Sauce

Photo: Iain Bagwell; Styling: Missie Neville Crawford
View Recipe: Pulled Pork Sandwiches with Sriracha BBQ Sauce

Enjoy the taste of traditional BBQ sauce with a little spike of spicy sriracha. 

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Summer Veggie Sandwich

Photo: Jennifer Causey
View Recipe: Summer Veggie Sandwich

Scooping out part of the bread in this simple version of pan bagnat allows for more tasty fillings and acts as a hull to collect flavorful tomato juices. Make breadcrumbs with scooped-out bread.

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Grilled Margherita Sandwiches

Photo: Jennifer Causey
View Recipe: Grilled Margherita Sandwiches

This quick five-ingredient entrée transforms a favorite pizza combo into a melty grilled sandwich. To thinly slice fresh mozzarella with ease, freeze the cheese for about 30 minutes before cutting.

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Quick BBQ Sandwiches with Slaw

Photo: Brian Woodcock
View Recipe: Quick BBQ Sandwiches with Slaw

Pile the slaw on the sandwich for a crunchy contrast to the tender grilled pork. Serve with smoky grilled corn: Brush 4 ears shucked corn with olive oil. Grill 8 minutes, turning occasionally. Sprinkle with 1 teaspoon smoked paprika. Serve with lime wedges.

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Grilled Turkey and Ham Sandwiches

Photo: Randy Mayor
View Recipe: Grilled Turkey and Ham Sandwiches

Update sandwich night with a hearty grilled stacker loaded with turkey, ham, veggies, and a Dijon spread.

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Bacon and Egg Sandwiches with Caramelized Onions and Arugula

Photo: John Kernick
View Recipe: Bacon and Egg Sandwiches with Caramelized Onions and Arugula

This upscale twist on the traditional breakfast sandwich features sweet, tender caramelized onion and peppery arugula. A fresh fruit salad would be a good accompaniment.

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Open-Faced Chicken Sandwiches with Artichoke Pesto

Photo: John Autry
View Recipe: Open-Faced Chicken Sandwiches with Artichoke Pesto

Be sure to look for artichoke hearts that are canned in brine, not oil.

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Tuna Salad Melt

Photo: John Autry
View Recipe: Tuna Salad Melt

You'll love this open-faced take on a classic tuna melt. Sustainable note: Solid white tuna is albacore, the most sustainable choice among varieties of tuna.

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Open-Faced Fried Egg BLT Sandwiches

Photo: Stephen Devries
View Recipe: Open-Faced Fried Egg BLT Sandwiches

This egg-cellent version of a BLT boasts baby arugula, fresh tomatoes, and hearty slices of focaccia bread. Top this beauty off with a fried egg for a savory lunch or dinner.

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Grilled Turkey-Plum Sandwiches

Photo: Becky Luigart-Stayner
View Recipe: Grilled Turkey-Plum Sandwiches

This turkey sandwich loses the bland cold cuts and upgrades to thick turkey cutlets, sweet plums, and fresh basil.

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Open-Faced Pimiento Cheese BLTs

Photo: John Autry and Randy Mayor
View Recipe: Open-Faced Pimiento Cheese BLTs

Pimiento cheese is a Southern tradition. We add a little Parmesan to the standard cheddar-mayo mixture for extra savory depth.

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Smoked Salmon Sandwiches With Ginger Relish

Photo: Johnny Autry
View Recipe: Smoked Salmon Sandwiches With Ginger Relish

You'll love everything about this sandwich, from the crunchy whole-wheat baguette to the sweet and tangy relish—not to mention the flavorful smoked salmon. You and your family will be raving about this one.

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Open-Faced Smoked Salmon Sandwich

Photo: John Autry
View Recipe: Open-Faced Smoked Salmon Sandwich

This sandwich is basically a riff on Hawaii's beloved lomi-lomi salmon, a salad of salted fish and tomatoes.

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Avocado and Tomato Grilled Cheese Sandwiches

Photo: Randy Mayor
View Recipe: Avocado and Tomato Grilled Cheese Sandwiches

Soft, buttery avocado amps up the irresistible gooeyness of this grilled cheese. Tomato brings a bright, acidic contrast to the richness of cheese and avocado. Firm, ripe tomatoes will perform best—giving off some, but not too much, juice as the sandwich grills.

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Prosciutto, Fresh Fig, and Manchego Sandwiches

Photo: John Autry
View Recipe: Prosciutto, Fresh Fig, and Manchego Sandwiches

Prosciutto and fresh figs are a classic Italian combination. Here, along with Manchego cheese and fig jam, they create a sweet-savory sandwich that's simple yet memorable. Great ingredients make all the difference here, so look for a fine loaf of artisan bread and quality prosciutto.

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Fried Egg BLT Sandwiches

Photo: John Autry
View Recipe: Fried Egg BLT Sandwiches

The great thing about this open-faced BLT-inspired sandwich is how seamlessly it can go from brunch to a fancy dinner.

Opt for focaccia without cheese or herbs, and choose one that doesn't look oily. Serve with a fruit salad of 1 cup blueberries and 2 cups strawberries at breakfast or brunch. Cook up a side of asparagus or toss up a hearty salad at dinner.

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Chicken and Bean Burritos

Photo: Johnny Autry
View Recipe: Chicken and Bean Burritos Recipe

Try also using this filling for tacos, quesadillas, or nachos. Adults can spike it with jalapeños.

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Open-Faced Roast Beef Sandwiches

Photo: John Autry
View Recipe: Open-Faced Roast Beef Sandwiches with Braised Cabbage Slaw & Russian Dressing
Low-sodium roast beef keeps sodium levels in check for this hearty sandwich.
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Soy-Marinated Pork Sandwiches

Photo: Nigel Cox
View Recipe: Soy-Marinated Pork Sandwiches

There's just the right amount of heat and sweet in these succulent pork sandwiches. Serve with a soba noodle salad.

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Grilled Tomato and Brie Sandwiches

Photo: Randy Mayor
View Recipe: Grilled Tomato and Brie Sandwiches

These grilled tomato and brie sandwiches make the most of juicy, flavorful summer tomatoes. Serve with grapes or carrot sticks.

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Smoked Salmon and Egg Sandwich

Photo: Oxmoor House
View Recipe: Smoked Salmon and Egg Sandwich

This decadent sandwich would be perfect for brunch. Look for salmon that's labeled "wild Alaskan," and you can be sure you're getting sustainable seafood. You can also use soft-boiled eggs in place of the poached eggs.

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Serrano, Manchego, and Apple Sandwiches

Photo: Randy Mayor
View Recipe: Serrano, Manchego, and Apple Sandwiches

Ashmead's Kernel, a very old English apple, is smallish and lumpy with a russet exterior that blankets the green skin. We like its crisp flavor here, though any apple would work.

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Black Pepper and Molasses Pulled Chicken Sandwiches

Randy Mayor
View Recipe: Black Pepper and Molasses Pulled Chicken Sandwiches

For a simple substitution, try pork tenderloin in place of chicken thighs.

Serve with Mango Slaw: Combine 4 cups packaged cabbage-and-carrot coleslaw, 1 cup chopped mango, and ¼ cup vertically sliced red onion in a large bowl. Add ¼ cup canola mayonnaise, 1 tablespoon cider vinegar, 1 tablespoon sugar, and ¼ teaspoon salt; toss well to coat.

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Banh Mi-Style Roast Beef Sandwiches

Photo: John Autry
View Recipe: Banh Mi-Style Roast Beef Sandwiches

Fresh veggies coated in traditional Vietnamese flavors give this roast beef sandwich crunch. The signature crusty baguette that envelopes the filling offers the perfect contrast in texture.

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Smashed Double Cheeseburger Sliders

Photo: Jennifer Causey
View Recipe: Smashed Double Cheeseburger Sliders

You can easily make these on the grill instead of the stovetop. Just preheat the grill to high, and set a cast-iron skillet on the grill grate to preheat also. Be careful when touching the skillet, as the handle will be extremely hot. A pinch of sugar in the beef patty mixture helps deliver deep-brown, caramelized crust to the burgers without making them taste sweet.

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