Sandwiches are a delicious and healthy go-to for any meal of the day. They’re quick and easy to assemble and you can fill them with your favourite foods for added nutrients and flavour. While some sandwiches come with lots of refined carbs and calories, you can make filling sandwiches that are both tasty and health-conscious. Sandwiches are great to make at home and are also perfect to take with you on-the-go. They’re easy to wrap up and compact enough to bring with you whether you’re heading into work, on a hike or to the park for a family picnic. To help you out, we’ve rounded up 40 sandwiches under 300 calories so you can enjoy your meal while keeping your health in mind!
7 Ways to Make Sandwiches Healthier
1. Healthy Sandwich Bread
The bread you use to make your sandwich can make all the difference! Stay away from white bread as it contains highly processed flour and additives. It’s a refined carb that’s low in nutrients and doesn’t do anything for you health-wise. To make your sandwich healthier, use whole grain products such as bread, pitas or bagels with at least 5 grams of fibre per serving. Look for the words “whole grain”, not just “whole wheat” as this will open you up to a whole host of healthy options, such as barley, buckwheat, oats and more!
2. Or, Opt for Lettuce
If you want to get rid of bread altogether, opt for a lettuce-wrapped sandwich. This will majorly reduce your calorie count, and will make your sandwich even healthier. You can use any green lettuce you like, from romaine lettuce, to kale, butter lettuce and iceberg lettuce. Iceberg lettuce holds best and gives a nice crunch and crispiness!
3. Cut Out Processed/Deli Meats
Deli meats are an easy protein to pack into a sandwich, but they’re highly processed and filled with sodium and saturated fat, as well as preservatives called nitrites. Eating these on a daily basis can lead to weight gain, as well as other health issues such as heart disease and even cancer. Instead, use roasted chicken, turkey, ham, canned salmon or tuna, nut butter, tofu or smashed cooked beans to get your protein in.
4. Add Lots of Veggies
Veggies are key to a healthy sandwich! They’re full of nutrients and flavour, but add very little calories. Think: greens, tomatoes, onions, cucumbers, avocados, olives and bell peppers. The more vegetables the better! Plus, if you have a hard time getting all your veggies in for the day, putting them in your sandwich is a perfect solution!
5. Use Healthy Spreads
Some sandwich spreads, such as mayonnaise, contain additives and are high in fat, sugar and calories. Stick to healthy spreads, such as whole grain dijon mustard, honey mustard, yellow mustard, hummus, tahini and pesto for your sandwiches. Even if the rest of your sandwich is healthy, all the benefits can come undone due to an unhealthy spread.
6. Add an Egg
Eggs are an amazing source of protein, and will make your sandwich more satisfying, keeping you full for longer. Whether you opt for a hard boiled egg, fried egg or scrambled eggs, eggs are a great way to give your sandwiches a healthy boost.
7. Skip the Cheese
While a grilled cheese sandwich is an absolute must every once in a while, skip the cheese on your daily sandwiches. Cheese can easily boost the calories and fat content of your sandwich, making a healthy sandwich unhealthy. If you must use cheese, stick to a lower fat variety such as Swiss and stay away from high fat cheeses like cheddar.
10 Breakfast Sandwiches Under 300 Calories
1. Healthy Breakfast Sandwich with Eggs and Veggies | Show Me the Yummy
2. Healthy Breakfast Sandwich on a Whole Wheat Bun | iFOOD Real
3. Meal Prep Breakfast Sandwich | Pinch of Yum
4. Whole Grain Breakfast Sandwich with Egg Whites, Spinach and Tomatoes | All Recipes
5. Freezer-Friendly Breakfast Sandwich with Bacon and Cheese | Kitchn
6. Sourdough Breakfast Sandwich with Onion, Spinach, Eggs and Cheese | Pinch Me Good
7. Healthy Homemade Freezer Breakfast Sandwich | Tara Rochford
8. Low Carb Egg White Breakfast Sandwich | Hungry Girl
9. Make-Ahead Breakfast Sandwich with Kale, Eggs and Garlic | Fit Mitten Kitchen
10. Egg and Cheese Breakfast Sandwiches | Gimme Delicious
10 Hot Sandwiches Under 300 Calories
1. Grilled Cuban Sandwich | Clean Eating Mag
2. Chicken Banh Mi | Shape
3. Pulled Pork Sandwich with Sriracha BBQ Sauce | My Recipes
4. Open-Faced Tuna Melt Sandwich | SkinnyTaste
5. Open-Faced Hot Sandwiches | Valentina’s Corner
6. Muenster, Apple and Cabbage Sandwich | Nutrition Awareness
7. Grilled Mushroom Melt | Shape
8. Grilled Margherita Sandwiches | My Recipes
9. Grilled Pear and Blue Cheese Sandwich | My Fitness Pal
10. Tuna Salad Melt | My Recipes
10 Cold Sandwiches Under 300 Calories
1. Caprese Salad Roll Up | Shape
2. Smoked Salmon Sandwich | Eat This, Not That
3. Avocado Egg Salad Sandwich with Pickled Celery | My Recipes
4. Open-Faced Lox Sandwich | Women’s Health
5. Veggie Olive Wraps with Mustard Vinaigrette | BBC Good Food
6. Greek Style Chicken Wraps | My Fitness Pal
7. Tomato and Prosciutto Sandwich with Pea Pesto | My Recipes
8. Turkey and Spring Onion Wraps | BBC Good Food
9. Ham and Spinach Focaccia Sandwich | My Recipes
10. Konbi’s Egg Salad Sandwich | New York Times
10 Vegetarian Sandwiches Under 300 Calories
1. Crunchy Hummus Wrap | Shape
2. Grilled Tomato and Brie Sandwich | My Recipes
3. Grown Up Brie PB&J Panini | My Fitness Pal
4. Vegan Veggie Sandwich | The Kitchen Girl
5. Red Onion and Kalamata Olive Tuna Sandwich | My Recipes
6. Roasted Eggplant Sandwiches | Shape
7. 180 Calorie PB&J Sandwich | Spark Recipes
8. Greek Salad Pita Pocket | Shape
9. Smoked Mozzarella, Spinach and Pepper Omelet Sandwich | My Recipes
10. Spinach Quesadilla | Shape
Simple and filling, these sandwiches are a great way to keep your healthy eating on track. Try these recipes any meal of the day for a satisfying and tasty bite under 300 calories.
