Low-Calorie Sandwich Recipes

Find healthy, delicious low-calorie sandwich recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Veggie & Hummus Sandwich

Rating: 4.92 stars
11
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
By Katie Webster

Avocado-Egg Toast

Rating: 5 stars
5
Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.
By Ellen Davis

Whole-Wheat Veggie Wrap

Rating: 4.75 stars
3
Use whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together--and provide heart-healthy fat and fiber.
By Katie Webster

Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
By EatingWell Test Kitchen

White Bean & Avocado Toast

Rating: 4.6 stars
2
Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.
By Victoria Seaver, M.S., R.D.

Peanut Butter-Banana Cinnamon Toast

Rating: 4.67 stars
3
This satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.
By Victoria Seaver, M.S., R.D.

Crispy Cod Sandwich

Rating: 5 stars
1
Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.
By Hilary Meyer

Beef & Bean Sloppy Joes

Rating: 4.5 stars
2
This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.
By Liz Mervosh

Mediterranean Lettuce Wraps

Rating: 5 stars
1
A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
By Robin Bashinsky

Tomato-&-Avocado Cheese Sandwich

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.
By Katie Webster

Creamy Avocado & White Bean Wrap

Rating: 4.55 stars
34
White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.
By EatingWell Test Kitchen

Italian Vegetable Hoagies

Rating: 4.88 stars
15
This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.
By EatingWell Test Kitchen
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Inspiration and Ideas

Pistachio & Peach Toast

Pistachio & Peach Toast
This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.
Chicken Shawarma with Yogurt Sauce

Chicken Shawarma with Yogurt Sauce
Rating: Unrated
4
The key to cooking juicy chicken without a spit in this healthy recipe is high heat and dark meat. The yogurt in the marinade gives the chicken both its tender texture and its alluring char. More yogurt in the sauce, along with crunchy cucumbers and herbs, keeps the flavors bright.
Philly Cheese Steak Sloppy Joes

Philly Cheese Steak Sloppy Joes
Rating: Unrated
5
Egg Salad Avocado Toast

Egg Salad Avocado Toast
Crab Roll

Crab Roll
Rating: Unrated
5
Chicken Tacos with Tangerine-Lime Crema

Chicken Tacos with Tangerine-Lime Crema
Rating: Unrated
4

Greek Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

Cucumbers do double duty in this healthy Greek chicken pita recipe--they're grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these Mediterranean sandwiches for a healthy dinner or light lunch.

All Low-Calorie Sandwich Recipes

Taco Lettuce Wraps

Rating: 5 stars
1
Don't limit yourself to lettuce for this low-carb, gluten-free taco lettuce wrap recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works.
By EatingWell Test Kitchen

Blackened Salmon Sandwich

Rating: 4.94 stars
1
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.
By EatingWell Test Kitchen

Cream Cheese & Veggie Roll-Up

Rating: 5 stars
2
With sliced vegetables, a whole-wheat tortilla and baby spinach, these roll-ups make the perfect healthy lunch for your kids to take to school.
By Carolyn Casner

Apple & Peanut Butter Toast

A pinch of ground cardamom punches up the flavor in this classic combo of apples and peanut butter on toast.
By Joyce Hendley

Eggplant Gyros

Eggplant's meaty texture is a delicious vegetarian stand-in for the lamb that typically fills a gyro sandwich. The vegetable absorbs the lemony-herby-spicy marinade like a sponge, so if you have time, let it marinate for the full day.
By Carolyn Malcoun

Hawaiian Steak Fajitas with Grilled Pineapple Salsa

Rating: 5 stars
1
Prepeeled pineapple, presliced peppers and onions and fresh pico de gallo help this quick, healthy dinner recipe come together in a flash. Chicken tenders are a good substitute for the steak if you prefer. Blend up some margaritas and call it a party.
By EatingWell Test Kitchen

Curried Chicken Apple Wraps

Rating: 4 stars
1
Shredded chicken and chopped green apples are a delightful combination in this quick and easy curried sandwich wrap.
By Diabetic Living Magazine

Salmon Pita Sandwich

This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.
By Sara Haas, R.D.N., L.D.N.

Classic Hamburger

Rating: 4.67 stars
5
Slow-cooked onions add moisture and flavor to these lean beef burgers. A quick blend of mayonnaise, ketchup, relish and vinegar makes a perfect tangy, sweet and creamy “special sauce” for this burger. We love the dill relish here, but use sweet relish if you prefer it. Serve with sweet potato fries.
By EatingWell Test Kitchen

Edamame Hummus Wrap

Rating: 5 stars
2
Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.
By EatingWell Test Kitchen

Mascarpone & Berries Toast

Creamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.
By Joyce Hendley

Rainbow Veggie Wraps

Rating: 5 stars
1
There's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.
By Joy Howard

Salmon Burgers with Coleslaw and Roasted Carrots

Salmon burgers on toasted rolls are served with tasty coleslaw and roasted carrots for a budget-friendly meal with plenty of vegetables.
By Diabetic Living Magazine

Cucumber Turkey Sub Sandwich

Rating: 5 stars
3
When you're craving a sub but you don't want all the carbs, these turkey-and-cheese deli sandwiches on cucumber rolls are a healthy alternative. Hollow out a cucumber and fill it up with your favorite sandwich fillings for a crisp sub with less carbs and calories. Plus, you can easily pack these up for work, school or a picnic--no soggy bread!
By Katie Webster

Veggie Sandwich

Rating: 5 stars
1
There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.
By Katie Webster

Fish Tacos with Avocado-Lime Crema

Rating: 5 stars
1
If battering and frying fish sounds messy, frozen fish sticks are your fish taco savior in this healthy dinner recipe. Use them for a quick, kid-friendly dinner or try popcorn shrimp. Serve with your favorite salsa and black beans on the side.
By Carolyn Malcoun

Fresh Tomato Sandwiches

Fresh dill weed adds the perfect flavor to these toasted tomato sandwiches.
By Diabetic Living Magazine

Roasted Vegetable Sandwiches

Rating: 4 stars
3
These hearty sandwiches may be assembled ahead of time and are perfect for a summer picnic
By EatingWell Test Kitchen

Bacon and Egg Breakfast Wraps

Rating: 5 stars
1
This Mexican-inspired bacon and egg breakfast is rolled in a tortilla and eaten with your hands.
By Diabetic Living Magazine

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast.
By Gaby Dalkin

Caprese Avocado Toast

Tomatoes, mozzarella, and basil--the building blocks of caprese salad--lend a creative twist to a standard avocado toast recipe.
By Lori Zanini RD, CDE

Peanut Butter-Banana English Muffin

Rating: 5 stars
1
Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.
By Breana Killeen

Piled-High Greek Vegetable Pitas

Rating: 5 stars
1
The bright, fresh flavors of the Mediterranean come alive in these easy vegetarian pitas. Give yourself enough time to make the roasted vegetables called for in the recipe--or make them a day or two in advance for a healthy meal that takes less than 30 minutes to prepare. These pitas would also work well with whatever leftover cooked veggies you have on hand. No need to warm the roasted veggies up; this recipe tastes great chilled or at room temperature.
By Diabetic Living Magazine

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

Rating: 4.86 stars
7
In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.
By EatingWell Test Kitchen
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