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–+ servings

Customizable Healthy Sandwich Recipe Template

Mackenzie Burgess, RDN
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.
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Prep Time 10 minutes
Total Time 10 minutes
Servings 1 sandwich
Calories 380 kcal

Ingredients
  

  • 2 slices wheat or white bread
  • 2 to 3 ounces protein of your choice, (turkey, ham, chicken, tuna, tofu, etc.)
  • 1 - 1 ounce sliced cheese or 2 tablespoons shredded cheese of your choice, (cheddar, mozzarella, Swiss, provolone, etc.)
  • 1 tablespoon spread or sauce of your choice, (mayo, mustard, hummus, pesto, mashed avocado, etc.)
  • 1/2 to 1 cup veggies of your choice, (cucumber, tomato, lettuce, bell pepper, spinach, etc.)
  • Pinch of toppings/seasonings of your choice, (za’atar, microgreens, everything bagel seasoning, red pepper flakes, fresh herbs, lemon zest, pickled onions, hot honey, sesame seeds, balsamic glaze)

Instructions
 

  • Optional for a toasted sandwich: Place the bread layered with protein and cheese in an oven, toaster oven, or air fryer until warmed and lightly melted.
  • Spread your chosen sauce evenly over one slice of bread.
  • Layer on the veggies for crunch and color.
  • Add any toppings or seasonings you love.
  • Close the sandwich, slice if you’d like, and enjoy.

Notes

Flavor Combos We Love:
  • Classic Turkey & Veggie Sandwich (pictured): 2 slices wheat or white bread + 2–3 ounces sliced turkey + 1 slice cheddar or Swiss cheese + 1 tablespoon light mayo + ¼ cup sliced cucumber + ¼ cup sliced tomato + ½ cup lettuce leaves + cracked black pepper + a pinch of everything bagel seasoning
  • Mediterranean Falafel & Veggie Sandwich: 2 slices bread or 1 soft roll + 2–3 ounces pre-cooked falafel + 2 tablespoons crumbled feta + 1 tablespoon hummus + ¼ cup sliced cucumber + ¼ cup tomato slices + ¼ cup baby spinach + drizzle of extra virgin olive oil
  • Chicken Caesar Crunch Sandwich: 2 slices bread or 1 flour wrap + 2–3 ounces cooked pulled rotisserie chicken or sliced chicken breast + 1 slice provolone or 2 tablespoons Parmesan cheese + 1 tablespoon Caesar dressing + 1 cup chopped romaine lettuce + fresh ground black pepper + a few crouton pieces for crunch
 
Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for the classic turkey sandwich with 2 ounces of turkey. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

Serving: 1sandwichCalories: 380kcalCarbohydrates: 35gProtein: 19gFat: 18gSaturated Fat: 7gSodium: 1000mgPotassium: 500mgFiber: 3.5gSugar: 7gCalcium: 295mgIron: 2.6mg
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