Low-Calorie Sandwich Recipes

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

Staff Picks

Butternut Squash Soup with Apple Grilled Cheese Sandwiches

Rating: 4 stars
5
Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.
By Breana Killeen

Veggie & Hummus Sandwich

Rating: 4.92 stars
12
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
6
Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.
By Ellen Davis

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Rating: 5 stars
2
We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
By Lauren Grant

Egg Salad Avocado Toast

Rating: 5 stars
1
It's like egg salad and avocado toast had a baby in this 5-minute healthy breakfast.
By Breana Killeen

Whole-Wheat Veggie Wrap

Rating: 4.75 stars
4
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

Beef & Bean Sloppy Joes

Rating: 4.5 stars
4
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

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.

Creamy Avocado & White Bean Wrap

Rating: 4.55 stars
91
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

White Bean & Avocado Toast

Rating: 4.6 stars
5
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.

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

Avocado, Tomato & Chicken Sandwich

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

Mascarpone & Berries Toast
Rating: Unrated
1
Creamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.
Italian Vegetable Hoagies
Rating: Unrated
25
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.
Rainbow Veggie Wraps
Rating: Unrated
1

Cucumber Turkey Sub Sandwich

Rating: 5 stars
4

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!

All Low-Calorie Sandwich Recipes

Crab Roll

Rating: 4.5 stars
10
This healthier take on a lobster roll uses crab because it's usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.
By EatingWell Test Kitchen

Peanut Butter and Apple-Cinnamon Topped Toast

This peanut butter and apple-cinnamon topped toast is sure to satisfy for breakfast or a snack.
By Diabetic Living Magazine

Mediterranean Wrap

Rating: 4.26 stars
23
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
By EatingWell Test Kitchen

Tuna Salad Sandwich with Sweet Relish

Rating: 4.8 stars
5
This sweet twist on a classic tuna-salad sandwich is a healthy high-protein lunch that even your kids will love.
By Carolyn Casner

Chicken Shawarma with Yogurt Sauce

Rating: 5 stars
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.
By JJ Goode

Blackened Salmon Sandwich

Rating: 4.94 stars
16
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

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

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.
By Lauren Grant

Southwestern Waffle

Rating: 5 stars
1
This open-faced egg sandwich has a bit of southwestern flair with avocado and fresh salsa. And while you'd normally expect it served on toast or an English muffin, we've switched things up by serving it on a whole-grain waffle.
By Diabetic Living Magazine

Grilled Chicken Caesar Salad Wrap

Rating: 5 stars
6
This chicken Caesar salad wrap recipe is elevated by the irresistible smoky flavor of grilled chicken and grilled romaine. Whisk together this easy Caesar salad dressing, toss with the grilled chicken and romaine and wrap it all together for a delicious lunch or dinner.
By EatingWell Test Kitchen

Salmon Pita Sandwich

Rating: 3 stars
1
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.

Taco Lettuce Wraps

Rating: 5 stars
2
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

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

Spanakopita Grilled Cheese Sandwiches

These grilled cheese sandwiches give you all the flavors of the Greek spinach pie, spanakopita, without dealing with fussy layers of phyllo--perfect for an easy weeknight dinner. The creamy flavor-packed filling works well in more than just a sandwich: try it in a calzone or on top of a roasted cauliflower steak too.
By Adam Dolge

Crispy Cod Sandwich

Rating: 5 stars
2
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

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

Pizza Roll-Up Bento Lunch

Rating: 3.63 stars
16
This easy pizza-inspired roll-up is a kid-pleaser. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower--and don't forget the dip! Keep 'em smiling with watermelon cut into fun shapes with cookie cutters.
By Stacy Fraser

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

Classic Hamburger

Rating: 4.67 stars
6
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

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

White Bean & Avocado Sandwich

Rating: 5 stars
2
White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.
By Adam Dolge

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

Italian-Herbed Chicken and Mozzarella Melts

Rating: 5 stars
1
Chicken thighs are slowly cooked with Italian-style sauce and herbs, then served on crusty bread slices with olives and two savory cheeses.
By Diabetic Living Magazine

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
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