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

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

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

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

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.

Avocado, Tomato & Chicken Sandwich

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

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.

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

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

Avocado Egg Salad Sandwiches

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Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.
By Carolyn Casner
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Inspiration and Ideas

Veggie Sandwich
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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.
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.
Tuna Salad Sandwich with Sweet Relish
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Rainbow Veggie Wraps
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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.

All Low-Calorie Sandwich Recipes

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

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.
By EatingWell Test Kitchen

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

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

Shrimp, Avocado & Feta Wrap

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This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.
By Breana Lai Killeen, M.P.H., RD

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

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

Cucumber Turkey Sub Sandwich

5
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

Piled-High Vegetable Pitas

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Fresh, bright flavors 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

Taco Lettuce Wraps

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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

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.

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

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

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

Chicken & Apple Kale Wraps

2
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

Pistachio & Peach Toast

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This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.
By Ellen Davis

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

Crispy Cod Sandwich

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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

Mediterranean Veggie Wrap with Cilantro Hummus

These healthy multi-grain wraps are filled with mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a homemade cilantro hummus. As a time saver, the hummus can be prepared up to 3 days ahead, and chilled until you're ready to make the wraps.
By Diabetic Living Magazine

Jackfruit Sloppy Joes

Meaty jackfruit makes these vegan sloppy Joes rich and filling. Jackfruit, a starchy tropical fruit, is mildly nutty and sweet, a blank canvas for a warm and spicy sauce like the one for this quick meat-free sandwich.
By Adam Hickman

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

Eggplant Gyros

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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

Tuna Melt

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In this updated tuna melt recipe, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar. This allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite of this healthy tuna melt recipe.
By EatingWell Test Kitchen
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