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Sandwich Recipes: Low Calories


Let’s be honest, we all love eating sandwiches, not just because they are tasty and have a nostalgic charm to them, but also because they can be made quickly with the most fundamental ingredients and are convenient to pack. All you need is bread and filling. Sandwiches are also among the most diverse food items as there are hundreds of ways to prepare them. 

Many people have a preconceived notion that sandwiches are always high in calories and are an overall unhealthy fast-food. Well, let’s smash this myth right here. Since we can make them with almost any ingredient, it is relatively easy to turn it into a low-calorie, healthy meal. All you need to do is be aware of the type of filling you are choosing. To make your cooking process more manageable, here’s a list of some of the tastiest and healthiest sandwich recipes with no more than 500 calories:

Grilled Cheese Sandwich with Bacon and Apple 

Grilled cheese sandwiches can be made healthily too. Grab some slices of whole-wheat bread, add a layer of sliced apples, and that of crispy and smoked bacon. After having done that, add a decent amount of sharp Cheddar cheese. Place the bread slices together, quickly grill them in a pan or panini press with some butter, and voila! Your healthy and tasty grilled cheese sandwich is ready just like that. Infusing beneficial components like fruits, veggies, and bacon is an excellent way to turn any sandwich into a low-calorie and filling meal. You would be surprised to know that this grilled cheese sandwich has only 330 calories, almost half of the regular ones.

Turkey Rueben Sandwich

Rueben sandwiches are traditionally believed to be huge and jammed with beef and cheese, making it quite a heavy meal. However, this recipe will change your perspective entirely. Start with preparing the dressing. Mix ketchup, mayonnaise, and tabasco, and then season it with some salt and pepper. Take some slices of rye bread, add some sauerkraut, turkey pastrami, and cheese. After that, add a fair amount of dressing that we prepared earlier and then top it with a slice of bread. That’s how simple it is to make a healthy Rueben sandwich at home. This sandwich has only 365 calories, which is quite impressive for a Rueben sandwich. 

Smoked Salmon Sandwich

Salmon is known to be a great source of high-quality protein and proves to be quite a filling food. Incorporating salmon in your sandwich can make it a healthy and easy dinner option as well. Start with spreading a generous layer of cream cheese on the bread. You can also substitute it with Greek yogurt. After that, add some sliced onions, tomatoes, and greens. Sprinkle some salt and a considerable amount of pepper as it proves to be the perfect seasoning for this sandwich. Top it with a couple of slices of salmon and toast the sandwich in some butter. Just like that, your quick and healthy sandwich, containing only 280 calories, is ready to be eaten. 

Chicken Salad Sandwich

Regular chicken sandwiches are known to be loaded with mayo, which makes it a significantly high-calorie meal. With this recipe, you can enjoy the same tastefulness with limited calories. To make this, soak some raisins in hot water and drain it after 10 to 12 minutes. Add a good amount of smoked chicken, sliced onions, carrots, and celery. After that, season it with curry powder, salt, and pepper. Place a slice of bread down, add some cherry tomatoes and fresh, crispy leaves of lettuce, chicken salad and then top it with the final slice of bread. This is yet another filling and healthy dinner sandwich consisting of no more than 440 calories. 

Hummus and Veggie Wrap 

Veggie wraps are just perfect for your daily lunch because of several factors. They are not only quick to make but also easy to pack and store. Besides, they are highly nutritious as they are full of vegetables and the delicious taste is the cherry on top. To make these, set down some sheets of tortilla and add a spoon-full of hummus on each. Add sliced carrots, red onion, cucumber, some sprouts, and greens. After adding all these nutritional components, drizzle some balsamic vinaigrette, and your healthy veggie wrap with only 235 calories is ready to be packed! You can make this process even faster by storing some meal preps in your refrigerator. 

Avocado and Egg Toast 

This recipe is an open-faced sandwich, and we all know how easy these are to make. Avocados and eggs both have high nutritional components, and therefore, this open-faced sandwich makes for an excellent breakfast. To make this, toast a couple of sourdough slices and spread a generous layer of smashed avocado. On top of that, place half slices of soft-boiled egg and drizzle some sriracha mayo. After that, add crispy and fresh radish and onions if you wish. This low-calorie open-faced breakfast sandwich will give you the appropriate nutrients required in the morning and will keep you full for an extended period of time. 

BLT Sandwich

For all those reading this for the first time, BLT stands for bacon, lettuce, and tomato. All these ingredients have extraordinary nutritional properties, fewer calories, and are absolutely delicious. Making this is also quite simple. Grab two slices of sourdough bread and toast them lightly with some butter. Place some fresh and crispy pieces of lettuce, three large tomato slices, and 4 to 5 strips of roasted bacon. After adding all these main elements, sprinkle salt and pepper to give it some taste and seasoning, and your classic BLT sandwich is ready. It has around 450 calories and a significant amount of protein, making it an excellent lunch sandwich. 

Grilled Fish Sandwich

Cod fillet is an excellent source of protein, which is why using it in your sandwich can prove to enhance its overall nutritional value. To begin, grill the cod fillet in a greased pan. Brush it with some lime juice and sprinkle salt and pepper for taste. Grill it from both sides for around 4 to 5 minutes. While it cooks, start working on the other fillings. Prepare a mixture of mustard, honey, and mayonnaise and spread a thick layer of it on the lower bun. After that, place the grilled fish and then add lettuce and tomato slices on top of it. Cover it with the upper half of the bun, and your healthy grilled fish sandwich is ready. This sandwich has only 224 calories, and therefore, it will not harm your waistline. 

Cashew and Turkey Sandwich

Cashews are known for giving instant energy that lasts for a long time, and turkey is high in protein. Therefore, this sandwich can prove a great breakfast option when you have a long day ahead. To make this, prepare a salad mixture by adding low-fat mayo, plain yogurt, green onions, salt, and pepper. After that, prepare another mix of roughly diced pieces of turkey breast, celery, and cashews and mix it well. Now, spread a generous amount of the first creamy mixture on the slice of bread, and after that, add the turkey and cashew salad. Place the second bread on the top, and your healthy sandwich with not more than 298 calories is ready. 

Waffle Sandwich

Children, teens, and adults, everyone enjoys having a waffle sandwich every once in a while, and we cannot end our list without including a sweet yet healthy sandwich. You will need a waffle pre-mix and prepare it as per the package’s instructions for making this. Once you have your crispy waffle on the plate, add some lightly cooked slices of bacon, a layer of scrambled eggs made with green onion, some grated cheese, and 2 to 3 pieces of tomato. Now place the other half of the waffle on top, and your healthy and colorful waffle sandwich is ready to be served. This contains only 261 calories, which is a good deal for a waffle sandwich. 

The above-given list of recipes will genuinely change the way you see sandwiches and will allow you to prepare quick and filling food with fewer calories. In addition to the list, here are some tips to keep your sandwiches extra healthy:


  • Choose whole-grain and low-sugar bread 
  • Discard the crusts if you wish to minimize your portion
  • Do not use too many condiments in your sandwich
  • Add as many greens as you can
  • Choose pita over bread when possible
  • Include lean meats such as tuna, chicken, turkey, etc.

In a nutshell

Sandwiches are fun to eat, easy to prepare, and you can alter them the way you want to. Therefore, compared to other food items, it is much easier to customize a perfectly healthy sandwich without compromising taste. This write-up has covered almost all kinds of sandwiches, making them healthier and diet-friendly. So go ahead and stock up some whole grain bread, veggies, and lean meat to make yourself these yummy meals.  


2 thoughts on “Sandwich Recipes: Low Calories”

  1. There are so many low cal breads available to make sandwiches, two of them being,Arnold Sandwich rounds, and low cal sliced breads by Sara Lee and Pepperidge Farms.
    It’s easier than ever to make sandwiches with ham,Swiss, Turkey, etc.
    Add some fruit for dessert, and you’re lunch is complete!

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