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

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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. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor. 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 Lai Killeen, M.P.H., RD

Avocado-Egg Toast

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

Peanut Butter-Banana English Muffin

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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 Lai Killeen, M.P.H., RD

Egg Salad Avocado Toast

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It's like egg salad and avocado toast had a baby in this 5-minute healthy breakfast.
By Breana Lai Killeen, M.P.H., RD

Beef & Bean Sloppy Joes

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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

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

Mascarpone & Berries Toast

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

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

White Bean & Avocado Toast

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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.

Whole-Wheat Veggie Wrap

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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

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

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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

Philly Cheese Steak Sloppy Joes

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Two of our favorite comfort-food sandwiches join forces in these family-friendly dinner sandwiches. We found that softer buns make this easier to eat, and it's all the better when wrapped takeout-style in a sheet of foil.
By Katie Webster
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Inspiration and Ideas

Apple & Peanut Butter Toast
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A pinch of ground cardamom punches up the flavor in this classic combo of apples and peanut butter on toast.
Avocado, Tomato & Chicken Sandwich
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In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
Pistachio & Peach Toast
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Creamy Avocado & White Bean Wrap
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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.

All Low-Calorie Sandwich Recipes

Tuna Salad Sandwich with Sweet Relish

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

Cream Cheese & Veggie Roll-Up

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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

Salmon Pita Sandwich

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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, RDN

Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

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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

Rainbow Veggie Wraps

3
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

White Bean & Avocado Sandwich

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

Roasted Veggie & Hummus Pita Pockets

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These satisfying and tasty pita-pocket sandwiches are packed with roasted veggies and greens. A spread of hummus adds creaminess and keeps everything from falling out.
By Victoria Seaver, M.S., R.D.

Chicken & Apple Kale Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.
By Carolyn Casner

Sprouted-Grain Toast with Peanut Butter & Banana

Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast.
By Victoria Seaver, M.S., R.D.

Cucumber Sandwich

The English cucumber sandwich gets a healthy fiber bump with sprouted whole-grain bread. This easy open-face sandwich recipe is a great healthy snack or packable lunch idea.
By Breana Lai Killeen, M.P.H., RD

Taco Lettuce Wraps

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

Vegetarian Italian Hoagies

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Traditional Italian subs feature meat but this delightfully easy sandwich packs a punch with artichoke hearts, red onion and zesty pepperoncini instead. 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

Chicken & Cucumber Pita Sandwiches with Yogurt Sauce

Cucumbers do double duty in this healthy Greek-inspired 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 sandwiches for a healthy dinner or light lunch.
By Lauren Grant

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

Corned Beet Reuben Sandwich

Tossing beets with coriander, mustard seeds, cinnamon and allspice gives them savory corned-beef flavor. With this vegetarian Reuben sandwich, you won't miss the meat.
By Adam Dolge

Chicken Tenders & Couscous Wrap with Fresh Herbs

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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

Grilled Chicken Caesar Salad Wrap

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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

Portobello "Philly Cheese Steak" Sandwich

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Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We've cut down on the fat considerably--but not on the taste. All it needs is a cold beer or a glass of pinot noir on the side.
By Katie Webster

Pickle Sub Sandwiches with Turkey & Cheddar

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Cut down on carbs by swapping out the bread for slices of pickle to make these fun turkey and Cheddar sandwiches. Roma tomatoes are the perfect oblong shape for these mini sandwiches but feel free to use regular tomatoes--simply cut the slices in half so they fit nicely on the pickle sandwich. These sandwiches are an easy lunch, but they're also great on a party tray for a casual get-together.
By Carolyn Casner

Turkey & Cheddar Lettuce Wraps

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Crispy green lettuce leaves hold the filling inside this low-carb turkey wrap. It's perfect for lunch or a quick, easy dinner on the go.
By Carolyn Casner

Turkey-Apple-Brie Sandwiches

Hollowed-out baguettes hold a satisfying combo of tart apples, creamy Brie and protein-rich, shredded turkey.
By Ellen Davis

Curried Chicken Apple Wraps

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

Chicken Avocado BLT Wrap

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Who doesn't love a BLT? In this Mexican-inspired version, we've added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
By Diabetic Living Magazine

Classic Hamburger

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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
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