52 Healthy Sandwiches Ideas - Cooking Light

1807 Lentil-Tahini Burgers With Pickled Cabbage

Photo: Jennifer Causey

Upgrade your lunch! We’re swapping traditional calorie-bomb sandwiches in favor of healthier options that pile on fruits and vegetables, layer on lighter spreads, and feature whole grains to refresh you and raise your energy levels so you can power through your day.

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All-Veggie Pan Bagnat

Gina DeSimone

View Recipe: All-Veggie Pan Bagnat

Your summer picnic just got a major veggie upgrade. This plant-powered riff on the classic Niçoise French sandwich cranks up the flavor volume with a stunning herbaceous dressing that permeates the fresh, crunchy veggies and creamy beans. Pick out a ciabatta loaf that’s shaped like the iconic “slipper” in order to get the full pressed-sandwich effect.

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Tuna, Avocado, and Pickled Onion Sandwich

Greg DuPree

View Recipe: Tuna, Avocado, and Pickled Onion Sandwich

This sandwich is all about healthy fats, with omega-3 fatty acids in the tuna and monounsaturated fat in the avocado. The first boosts brain function; the second is great for heart health. Tuna and avocado also happen to taste delicious together, along with pickled onion, roasted almonds, and briny, pea-green Castelvetrano olives. You’ll want a sturdy loaf of sourdough to support the filling; be sure to buy from the bakery section of the supermarket.

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Greek Turkey Burgers

Victor Protasio

View Recipe: Greek Turkey Burgers

Riffing off the flavor of a Greek gyro, these turkey burgers cook up fast in a cast-iron skillet or grill pan. Lemony, olive-studded yogurt sauce adds more Middle Eastern–inspired flavor and is a tasty alternative to ketchup and mustard. Piled high with arugula, cucumber, and red onion, these are filling enough to be called dinner. Or, round out the meal with roasted potato fries. For the juiciest burgers, go for 93% lean ground turkey (a combination of white and dark meat).

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"Bloody" Beet Veggie Burger

Caitlin Bensel

View Recipe: "Bloody" Beet Veggie Burger

This vegan burger comes together pretty quickly and easily. It has a nice toothsome chew thanks to the addition of whole brown rice. Don’t skip the chilling step: it gives the oats and rice more time to absorb any excess moisture and distribute that meaty red beet color. Look for vegan mayo and butter at well-stocked grocery stores. Or just keep it vegetarian and substitute with regular versions.

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Apple, Turkey, and Brussels Sprouts Sandwich

Kelsey Hansen

View Recipe: Apples, Shredded Turkey, and Brussels Sprouts Salad Sandwiches

A quick, zippy slaw of Fuji apple, and fresh parsley transform a typical post-Turkey Day sandwich—Brussels sprouts and a toasted, nutty whole-grain bread provide the perfect texture and crunch.

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Smoked Salmon Sushi Sandwiches

Photo: Jennifer Causey

View Recipe: Smoked Salmon Sushi Sandwiches

Love sushi rolls, but feel intimidated by the rolling technique? Then sushi sandwiches—actually a traditional Japanese dish called onigirazu—will be right up your alley. They simply require layering ingredients onto a piece of nori (seaweed) then folding the nori around to form a packet. You’ll need to use sticky rice so that the rice adheres to the seaweed; we call for precooked, easy-to-find brown sticky rice. Look for it with the Asian foods in your supermarket or at Asian markets.

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Turkey Sandwiches With Kimchi Slaw and Miso Sauce

Photo: Caitlin Bensel

View Recipe: Turkey Sandwiches With Kimchi Slaw and Miso Sauce

Give your day-after-Thanksgiving sandwich a modern update with global ingredients. The robust flavors of nutty sesame oil, tangy-garlicky- pungent kimchi, and salty-sweet white miso give your palate a wel- come change of pace. The sandwich also feeds your gut healthy probiotics (kimchi, yogurt, and miso) plus pre- biotics (whole-grain bread) to keep the good bacteria well fed.

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Fried Egg, Bacon, and Avocado Sandwich

Jennifer Causey

View Recipe: Fried Egg, Bacon, and Avocado Sandwich

The addition of avocado, a fried egg, and smoky mayonnaise add enough heft to an open-faced BLT sandwich to make it dinner-worthy fare. When an egg takes center stage in a meal, we like to use pasture-raised, organic eggs for the best flavor. (Yes, it's worth splurging on quality eggs.) If you want to serve the sandwiches while the eggs are still hot, the order of operation is key here: Have the sandwiches stacked and ready to go, then cook your eggs. Pair with a salad tossed with a mustardy vinaigrette and a crisp IPA.

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Grilled Beef-Mushroom Burgers

Jennifer Causey

View Recipe: Grilled Beef-Mushroom Burgers

Blending finely chopped mushrooms with ground beef adds great flavor, moisture, and even fiber to these no-bun burgers. Garlicky cucumber-yogurt sauce is tasty Middle Eastern–inspired alternative to standard ketchup and mustard.

Served with a juicy slice of fresh tomato and crisp butter lettuce, these burgers are naturally gluten-free. Double the greens and tomato and call it a burger salad. If you're in the mood for bun, try these tucked into warm whole-wheat pitas instead.

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Grilled Lamb and Feta Pita Sandwiches

Caitlin Bensel

View Recipe: Grilled Lamb and Feta Pita Sandwiches

Your favorite Mediterranean takeout just got a wholesome makeover. We mixed in lean ground sirloin with the lamb for a lighter patty; lemon and cumin keep the flavor bright and bold. Be sure to let the cucumber dry before stirring it into the yogurt to keep the sauce nice and creamy. Double up on this easy recipe, set out a bowl of your favorite hummus with veggies, and your next backyard party is ready to go.

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Banh Mi Burgers

Jennifer Causey

View Recipe: Banh Mi Burgers

Here, a basic beef burger takes some cues from the classic Vietnamese sandwich and cranks its flavor up to 10. We enjoy our burgers cooked to medium (140°F) for more juiciness, and we always purchase the meat from a trusted source. You can cook the patties to your desired degree of doneness; the USDA recommends 160°F for ground beef.

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Cauliflower Po’boy Sandwich

Antonis Achilleos

View Recipe: Cauliflower Po’boy Sandwich

Who needs fried shrimp? These oven-fried cauliflower bites pack a nice veggie-based crunch into the classic New Orleans sandwich without the heaviness of traditional deep-fried fillings.

Piled high with plenty of this fast-fix slaw, the cauliflower is a smart meatless swap, and also doubles as a tasty party appetizer. Pro tip: Toasting the panko first is the key to achieving that enviable golden-brown crust.

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Instant Pot Chipotle-Apricot Pulled Pork BBQ Sandwich

Cooking Light

View Recipe: Instant Pot Chipotle-Apricot Pulled Pork BBQ Sandwich

This sweet and slightly spicy pork sandwich would pair well with a crisp slaw on the side.

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The Ultimate Veggie Sandwich

Antonis Achilleos

View Recipe: The Ultimate Veggie Sandwich

Not only is this all vegetable sandwich stunning and colorful, it’s also brimming with nutrition. One sandwich delivers 20 grams of protein, a healthy dose of calcium and potassium, plus nearly 3/4 of your daily fiber needs. One caveat, though: you might need a fork and knife for this one. And definitely a handful of napkins.

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Plant-Based Mushroom French Dip Sandwiches

Caitlin Bensel

View Recipe: Plant-Based Mushroom French Dip Sandwiches

A sandwich-shop classic, the French dip—a beef-loaded baguette-and-jus combo—delivers a whopping 1,400mg sodium (more than 60% of your daily recommended limit) plus almost 9g sat fat. To create a healthier handheld without forfeiting its meaty character, we use toothsome mushrooms to mimic meat’s heft and enrich the sandwich with noteworthy umami. Caramelized onions get layered on for the perfect alchemy of sweetness and added complexity. And to further infuse each bite with robust flavor, we boost the homemade jus with sherry, thyme, Worcestershire, and soy sauce. Delightfully hearty and a little bit messy, our slimmed-down sandwich provides classic satisfaction (and a full serving of veggies) for one-third fewer calories and 690mg less sodium.

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Carne Asada Steak Sandwiches

Photo: Jennifer Causey

View Recipe: Carne Asada Steak Sandwiches

We opt for Chipotle chile powder, which has a smoky, earthy profile and isn't as hot as ground red pepper. Our Shaved Carrot, Cucumber, and Sweet Onion Salad pairs perfectly with this meal.

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The Big Omega Sandwich

Photo: Jennifer Causey

View Recipe: The Big Omega Sandwich

Our supercharged salmon sandwich gives delicious incentive to ditch its fast-food counterparts. Wild-caught salmon is infused with a wealth of smoky, spicy, and deliciously tangy ingredients before being pan-seared to crisp, golden perfection. We found that broiling the salmon results in the ultimate melt-in-your-mouth, buttery tenderness. In place of standard tartar sauce, we top each patty with a generous dollop of spicy, yogurt-blended aioli.

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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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Provolone and Broccoli Rabe Beef Sliders

Photo: Victor Protasio

View Recipe: Provolone and Broccoli Rabe Beef Sliders

Pleasantly bitter broccoli rabe gives sliders a sophisticated edge and introduces a likely unfamiliar veggie in a delicious way. The Italian flavors of broccoli rabe and provolone cheese may sound like an unlikely combination but make for a truly great family-friendly meal. Simply seasoned with salt and pepper, paprika, and Worcestershire, these succulent sliders are flavorful enough to please both kids and parents. Use Broccolini for a milder flavor. To create a truly terrific burger use quality 93% lean ground sirloin and premium whole wheat buns. Lean ground sirloin and reduced-fat cheese help keep fat and calories in check.

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The Perfect Lobster Roll

Photo: Greg Dupree

View Recipe: The Perfect Lobster Roll

Neptune Oyster in Boston and Red's Eats in Maine, on which this recipe is based, both give the option of butter or mayo. Offering that choice means they can't hide anything about the quality of their lobster.

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BBQ Chicken Sandwiches With Coleslaw

Photo: Jennifer Causey

View Recipe: BBQ Chicken Sandwiches With Coleslaw

Our quick homemade BBQ sauce is lower in sodium than bottled versions, and you can put this meal on the table in less than 30 minutes.

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Turkey Sliders

Photo: Hector Sanchez

View Recipe: Turkey Sliders

A handful of fresh mint boosts the flavor of ground turkey, while cream cheese keeps the patties moist. Mild-flavored pepperoncini peppers top these sliders served on water rolls.

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Grilled Cheese Skillet "Panini"

Photo: Iain Bagwell

View Recipe: Grilled Cheese Skillet "Panini"

A gooey, golden-crisp grilled cheese sandwich is the perfect partner to our Creamy Roasted Tomato Soup. We lean on reduced-fat cheddar but add a little canola mayo to stretch the cheese and encourage extra meltiness for a mixture that has 50% less sat fat than regular cheddar and saves 190mg sodium over processed American cheese.

Ours trims 225 calories, 12.1g sat fat, and 161mg sodium from a classic American grilled cheese.

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Third Meal: Greek Stuffed Pitas

Photo: Victor Protasio

View Recipe: Greek Stuffed Pitas

The Sheet Pan Swedish Meatballs from the first night help you put dinner on the table in just 20 minutes. Pack them into whole-wheat pitas along with our yogurt and cabbage mixtures. Spread the cucumber-yogurt sauce inside the pita first so you get a cool contrast with every bite of the spiced meatballs. Even if you're tempted to use nonfat Greek yogurt, don't. The 2% yogurt is what gives the sauce its satisfying flavor and texture. If you're wary of slicing red cabbage, you could always use a store-bought coleslaw mix, however the color won't be red (and not nearly as pretty).

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Waffle Iron Turkey Melt Panini

Photo: Jennifer Causey

View Recipe: Waffle Iron Turkey Melt Panini

This playful turkey melt's abundant crisp crevices and gooey interior will have the whole family wondering, "What can we waffle next?"

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Pork Sliders With Smashed Avocado

Photo: Jennifer Causey

View Recipe: Pork Sliders With Smashed Avocado

For smaller sandwiches like these, we prefer to smash the avocado into a spread before assembling so that no slippery slices are lost on the journey from plate to mouth.

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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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Kicky Grilled Cheeses

Photo: Hector Sanchez

View Recipe: Kicky Grilled Cheeses

Liven up a simple grilled cheese with Sambal Oelek, a spicy chili paste that delivers Asian-inspired heat. Trade out your full-fat cheeses for a reduced-fat sharp cheddar and low-fat cream cheese. Topped with wilted kale, this is a sandwich that is packed with greens and protein, yet still tastes like an indulgent, grown-up take on a kids' classic.

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Greek Slaw and Chicken Pitas

Photo: Jennifer Causey

View Recipe: Greek Slaw and Chicken Pitas

This quick-to-assemble sandwich is basically a salad in a pita, one that's full of crunchy lemon-feta Greek slaw and convenient rotisserie chicken.

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Buffalo Quinoa Burgers

Photo: Jennifer Causey

View Recipe: Buffalo Quinoa Burgers

Make your own veggie burgers—they come together quickly and easily with the help of a food processor. You can form the patties ahead of time: Wrap them in plastic wrap and refrigerate up to two days. They’ll end up holding their shape even better in the pan. If serving to kids or folks with sensitive palates, you can omit the hot sauce mixture and simply serve the patties on buns with the usual burger condiments: ketchup, mustard, mayo. Serve with veggies and ranch dressing for a fun and lighter alternative to fries.

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Chicken Cordon Bleu

Photo: Jennifer Causey

View Recipe: Chicken Cordon Bleu

For extra-crispy sandwiches, weigh them down in the pan by placing a heavy skillet on top while they sizzle.

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Tofu Banh Mi Wraps With Quick-Pickled Carrots and Radishes

Photo: Jennifer Causey

View Recipe: Tofu Banh Mi Wraps With Quick-Pickled Carrots and Radishes

Drain the pickles well before adding to each wrap. This is a saucy sandwich, so extra liquid can make it a bit messy once you bite in.

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Griddled Chicken and Mango Sandwiches

Photo: Jennifer Causey; Styling: Claire Spollen

View Recipe: Griddled Chicken and Mango Sandwiches

This flavorful griddled sandwich is filled with chicken, arugula, mango, jalapeno, and feta cheese.

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Cran-Apple Smoked Turkey Sliders

Photo: Iain Bagwell

View Recipe: Cran-Apple Smoked Turkey Sliders

Let's face it: You have to have a killer leftover turkey sandwich the day after the feast. If you start with our robust Applewood-Smoked Turkey, you need only a few embellishments—namely the juicy snap of tart apple and the extra layer of smoke from the cheddar—to reach to-die-for status.

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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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Tarragon Chicken Salad Sandwiches

Photo: Jennifer Causey

View Recipe: Tarragon Chicken Salad Sandwiches

Fresh tarragon infuses this picnic-perfect chicken salad with lovely anise notes. However, feel free to separate part of the salad into a bowl before adding the tarragon for a couple of kid-friendlier servings.

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Turkey and Swiss Wrap With Carrot Salad

Photo: Jennifer Causey

View Recipe: Turkey and Swiss Wrap With Carrot Salad

This is the perfect lunch to make ahead of time and pack for a long trip. Serve these turkey and Swiss wraps with a carrot salad for a healthy and kid-friendly lunch. The wholesome, balanced lunch will keep you fueled and ready for the day.

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Cornmeal-Dusted Catfish Sandwiches With Tangy Slaw

Photo: Jennifer Causey

View Recipe: Cornmeal-Dusted Catfish Sandwiches With Tangy Slaw

Forget pulling out a deep fryer—a light coating of crunchy cornmeal and a quick pan-fry make catfish fillets delicately crisp.

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50+ Healthy and Delicious Sandwich Recipes

1 of 52

All-Veggie Pan Bagnat

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Tuna, Avocado, and Pickled Onion Sandwich

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Greek Turkey Burgers

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"Bloody" Beet Veggie Burger

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Apple, Turkey, and Brussels Sprouts Sandwich

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Smoked Salmon Sushi Sandwiches

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Turkey Sandwiches With Kimchi Slaw and Miso Sauce

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Fried Egg, Bacon, and Avocado Sandwich

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Grilled Beef-Mushroom Burgers

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Grilled Lamb and Feta Pita Sandwiches

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Banh Mi Burgers

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Cauliflower Po’boy Sandwich

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Instant Pot Chipotle-Apricot Pulled Pork BBQ Sandwich

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The Ultimate Veggie Sandwich

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Plant-Based Mushroom French Dip Sandwiches

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Carne Asada Steak Sandwiches

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The Big Omega Sandwich

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Egg and Tomato Open-Faced Sandwiches

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Provolone and Broccoli Rabe Beef Sliders

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The Perfect Lobster Roll

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BBQ Chicken Sandwiches With Coleslaw

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Turkey Sliders

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Grilled Cheese Skillet "Panini"

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Third Meal: Greek Stuffed Pitas

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Waffle Iron Turkey Melt Panini

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Pork Sliders With Smashed Avocado

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