How to Make a Healthy Sandwich

This customizable sandwich template is perfect for making an easy, balanced lunch in just a few minutes. The build-your-own style lets you mix and match the protein, cheese, veggies, and spread you're in the mood for, using ingredients you have on hand. Plus, I've included 3 tried-and-true flavor combos to get you started, like a classic turkey and veggie, a Mediterranean-inspired falafel sandwich, and a chicken Caesar crunch wrap.

Disclosure: This post has been sponsored by Grains Foods Foundation. All opinions are my own; I never feature a brand that I don't love! See my disclosure policy for more details.

Why you'll love it

• Totally customizable: Pick your favorite protein, veggies, and spreads-there's no wrong answer here.
• Quick and easy: Just 10 minutes from start to finish means this sandwich is ideal for busy work days.
• Meal prep friendly: This sandwich is ideal for kids' lunches, meal prep, or a quick dinner when you don't want to cook but still want something satisfying.

Are sandwiches healthy?

The idea that sandwiches are "bad" often comes from how they're built. For example, some versions can be heavy on saturated fat without enough protein and fiber.

As a registered dietitian, I see sandwiches as one of the easiest ways to build a balanced, nutrient-dense meal. It really just comes down to the ingredients you choose. Did you know that people tend to more easily consume more veggies just by adding them to sandwiches? Lettuce, tomatoes, onions, avocados, cucumbers. All delicious fruits and vegetable that are amazing on sandwiches.

Here's the good news: the balancing is already taken care of. This customizable sandwich template brings together protein, colorful fiber, and grains for a satisfying, feel-good lunch. Here's what I love about each element:

• Lean proteins like turkey, chicken, or tofu help keep you full and support muscle health. Research shows that meals higher in lean protein help increase feelings of fullness and improve appetite control, helping you stay satisfied between meals.
• Veggie variety adds fiber, vitamins, and antioxidants to every bite. Higher intake of vegetables has been linked to lower body weight and reduced energy intake, in part because their fiber and water content help promote a sense of fullness.
• Bread provides energizing carbohydrates along with important nutrients like B vitamins and iron. I often recommend whole-grain bread for added fiber, but regular wheat or white bread is also a nutritious, affordable option.

Can I use white bread?

Let's give some credit where it's due. White bread is a nutritious and budget-friendly choice! 

While whole grain breads often get the spotlight, many sliced sandwich breads on grocery store shelves today are enriched and fortified, meaning important nutrients like iron, folic acid, and B vitamins are added back in. These nutrients support energy production, red blood cell health, and overall metabolic function.

Research shows that enriched and fortified refined grains have improved micronutrient intake in the U.S. and helped reduce nutrient deficiencies, including folate-related birth defects. 

These types of breads are widely available, affordable, and often preferred for their soft texture and mild flavor, especially by kids or picky eaters. And when you build your sandwich with lean protein, colorful veggies, and a tasty spread, that slice of white or regular wheat bread fits beautifully into a balanced, satisfying meal.

As a registered dietitian, I'm all about creating less fear around foods, and more about celebrating all forms of grains. So I'm here to tell you- white bread has its place too. To learn more about how grains can fuel your day, check out GrainFoodsMakeTheMoment.org.

What ingredients do you need?

Here's your sandwich starter pack. Pick one from each to build your own masterpiece.

• Bread: White or wheat slices are classics, but feel free to also use a French roll or flour tortilla, depending on the sandwich you're making.
• Protein of your choice: Go with 2-3 ounces of sliced turkey, ham, chicken, tuna, tofu, or even a combo!
• Cheese of your choice: Use a 1 ounce slice or 2 tablespoons shredded. Cheddar, Swiss, mozzarella, or provolone all melt beautifully.
• Veggies of your choice: Load it up with cucumber, tomato, lettuce, spinach, or bell peppers. I love to use a variety for lots of color!
• Spread of your choice: Think light mayo, mustard, hummus, pesto, or mashed avocado for creamy flavor.
• Toppings/seasonings: Here's where you can really jazz it up. Try microgreens, za'atar, everything bagel seasoning, balsamic glaze, pickled onions, or red pepper flakes.

How do you make a healthy sandwich?

This sandwich is incredibly easy to assemble. Here's the step-by-step:

1. Toast the bread. This is optional, but my favorite step. For a meltier sandwich, toast the bread layered with your protein and cheese in the oven, air fryer, or toaster oven until warm and lightly crisped.
2. Spread the sauce. Evenly coat one slice of bread with your chosen spread.
3. Layer your veggies. Add ½ to 1 cup of fresh vegetables for flavor and crunch.
4. Add any toppings. Finish with a pinch of seasonings, herbs, or garnishes for that extra flair.
5. Assemble and serve. Close the sandwich, slice it if desired, and dig in.

3 healthy sandwich ideas to try

Like all of my recipes, this customizable sandwich is completely customizable. For this recipe, you get to choose what protein, cheese, veggies, and spread you want to use. If you need a little inspiration, here's a few flavor variations that are winners. See the recipe card below for the full recipes.

Classic Turkey & Veggie Sandwich

This is what is pictured throughout! A fresh, familiar combo with sliced turkey, crisp veggies, and a creamy spread that works any day of the week.

Mediterranean Falafel & Veggie Sandwich

Warm falafel paired with hummus, feta, and fresh veggies for a plant-forward option with bold Mediterranean flavor.

Chicken Caesar Crunch Sandwich

Juicy chicken, crisp romaine, and Caesar dressing come together for a savory, slightly crunchy take on a classic favorite.

Recipe tips and tricks

• Serving: Pair your sandwich with a side salad, fresh fruit, or sweet potato chips for a well-rounded meal. You can also cut it into mini triangles for a cute tea party snack situation.
• Troubleshooting: If your sandwich feels soggy, try placing lettuce or spinach down first to act as a moisture barrier between wet ingredients (like tomatoes) and the bread.
• Scaling: This recipe makes one sandwich, but it's super easy to scale for a group. Just set up a DIY sandwich bar with a spread of ingredients so everyone can build their own.

Meal prep and storage

You can assemble this sandwich up to 2 days in advance. For best results, wait to add wetter ingredients like tomatoes, cucumbers, and spreads until right before eating. Store wrapped in parchment paper or a beeswax wrap to keep it fresh.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

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