There’s a reason sandwiches are the first food that comes to mind for picnics, trips, and work lunches – they’re portable and incredibly simple and quick to make. An added bonus is that (given the right fillings) they can be a great meal within a healthy, balanced diet. To that end, we’ve put together some creative, healthy ideas for sandwich fillings below – enjoy!
10 undeniably tasty (and healthy) sandwich filling ideas
All of our balanced, healthy sandwich filling ideas are best served on wholemeal bread with a single 10g serving of Flora ProActiv spread – or normal Flora spread if you’re not trying to lower your cholesterol*.
1. Smoked salmon and spring onion
Smoked salmon was made for sandwich fillings. A great source of unsaturated ‘good’ fats, wafer-thin salmon is delicious paired with leafy green salad leaves and crunchy, finely diced scallions for a tangy lunch.
2. Cucumber and low-fat soft cheese
Cucumber sandwiches are a British classic, much beloved by Victorians and a little neglected since. To get the most out of this underappreciated healthy sandwich filling, slice it very thin, and serve on a bed of low-fat soft cheese with fresh, finely chopped herbs. Sometimes the old ideas for sandwich fillings are the best, after all.
3. Roast vegetables and hummus
This sandwich filling requires a little prep the night before, but it’s a very rewarding way to get more than one of your five-a-day. Roughly chop a mix of peppers, onions, tomatoes, and your other favourite Mediterranean veg, then roast with a sprinkle of dried mixed herbs and a little drizzle of olive oil. Popped into a wholegrain baguette with a spoonful of hummus, they make a great healthy sandwich filling.
4. Artichoke and pesto
Another irresistible take on Mediterranean healthy sandwich fillings: slice some soft and delicate artichoke hearts finely, layer up among slices of tomato and (optionally) lean chicken breast, and serve with a green pesto – you can even make your own.
5. Turkey club
Wafer turkey slices are lower in saturated fat than ham slices – one slice provides 0.1g, compared to 0.8g in a slice of ham – and they’re tasty too. Try making an old-fashioned club: lettuce, sliced tomato, mayo, and crispy grilled turkey rashers.
6. Avocado and cherry tomato
Mash your avocado in a bowl, add a twist of black pepper and lemon juice, and then spread the rich, smooth mixture over your sandwich. Add a pinch of paprika and some halved cherry tomatoes for an extra kick of flavour.
7. Mashed banana and nut butter
Healthy sandwich filling ideas for those with a sweet tooth can be a little thin on the ground. But have you tried mashed banana? The light sweetness is very satisfying with crunchy peanut butter – throw in some thin slices of apples dressed in lemon juice for a little sharpness.
8. Grazing prawns
Prawns are naturally low in fat, making them a great healthy sandwich filling. Cook raw prawns with garlic, chilli, and a smidge of olive oil, then dress with a squeeze of lemon juice. Enjoy with crisp lettuce leaves and thinly sliced beef tomatoes.
9. Tahini mash
Tahini, made from blended sesame seeds, contains a generous amount of good fats. Try mixing a spoonful in a bowl with diced spring onions, mashed tomatoes, and fresh black pepper for an easy sandwich spread.
10. Grilled chicken with rainbow slaw
Combine finely chopped red cabbage and spring onions with freshly grated carrot to make a colourful slaw. Dress with sesame oil, lime juice, soy sauce, a pinch of crushed garlic, and freshly sliced chilli, then taste and adjust the flavours. Pop your rainbow slaw in a sandwich with grilled chicken breast and a handful of seeds.
Remember – when you’re planning a healthy, balanced lunch, try to include at least one portion of fruit or veg in your sandwich, and go for starchy foods with more fibre (wholegrain bread and pita, whole wheat pasta, and brown rice). That said, the most important thing is that you enjoy your healthy meals: eating shouldn’t feel like hard work, after all. So treat yourself to one of the tasty options above – and for more recipes and healthy eating advice delivered to your inbox each month, sign up to our e-newsletter.
* Flora ProActiv contains plant sterols. A daily intake of 1.5 – 2.4g sterols can lower cholesterol by 7 – 10% in 2 – 3 weeks as part of a healthy diet and lifestyle including plenty of fruits and vegetables. High cholesterol is a risk factor in the development of coronary heart disease. As coronary heart disease has many risk factors, more than one may need to be improved to reduce overall risk. Individual results may vary. It is recommended that no more than 3g plant sterols a day are eaten. Flora ProActiv is not intended for those who do not need to control cholesterol levels.