A sandwich takes only five minutes to create, but it combines whole grains, protein, veggies, and dairy into one filing meal. Give your turkey on wheat a taste transformation with 13 healthy sandwich and wrap recipes.
Roast Beef Panini
Roast beef and smoked Gouda give this sandwich a rich flavor, while watercress adds a boost of vitamin A. And the Dijon mustard provides just the right kick.
Ingredients: Sweet- or hot-pepper jelly, whole-grain bread, Dijon mustard, smoked Gouda, deli roast beef, watercress, olive oil
Goat cheese adds the perfect amount of tangy flavor to this veggie-centric sandwich. And because the sandwich is so simple, it's easy to experiment using a variety of veggie toppings. Try roasted red peppers, artichokes, or other Mediterranean fare.
This recipe will make your typical turkey sandwich seem completely ho-hum. Packed with mango chutney, roasted red peppers, and a bit of Caesar dressing, you'll get a punch of flavor in every savory bite.
Ingredients: Celery, hot mango chutney, light mayonnaise, sesame seeds, cooked turkey, focaccia, zucchini, roasted red bell peppers, spinach, reduced-fat Caesar dressing, Dijon mustard.
Take a huge tangy bite of this low-cal sandwich knowing you'll be easing your appetite while sticking to a healthy diet. For less than 125 calories, this sandwich packs in 16 grams of protein and 2 grams of fiber.
Ingredients: Cucumber, cabbage and carrot coleslaw, red onion, rice wine vinegar, pickled ginger, sesame oil, lavash-style bread, deli smoked chicken
Seared Beef Tenderloin Mini Sandwiches With Mustard-Horseradish Sauce
Pack two of these spicy sandwiches with a side salad, and you'll have a gourmet, healthy lunch. Tarragon and capers add a surprising burst of flavor to each bite, and smaller portions of beef keep the fat content at 5 grams.
Pork isn't typically included in sandwiches, but these wraps are a light way to enjoy authentic Chinese flavor. Sneaking in cabbage, red bell pepper, and onion also gives this wrap a good bit of vitamin C.
Ingredients: Chicken broth, soy sauce, fresh ginger, hoisin sauce, cornstarch, vegetable oil, pork tenderloin, chile paste with garlic, garlic, coleslaw mix, red bell pepper, onion, flour tortillas
It should be illegal to have a sandwich taste this good and still be healthy. Smart substitutes—low-fat cheese, egg substitute—allow you to savor this cheesy treat and divine dip for less than 400 calories.
Ingredients: Red currant jelly, Dijon mustard, orange juice, egg substitute, fat-free milk, cooked turkey breast, cooked ham, low-fat Jarlsberg or Swiss cheese, white bread, powdered sugar
Five ingredients make up this fresh-tasting wrap. Though cheese and roasted red peppers are the main ingredients, you'll get 10 grams of filling protein. Add chopped tomatoes to the red pepper mix for a boost of lycopene.
Ingredients: Goat cheese, fresh mint, spinach tortillas, bottled roasted red bell peppers, salt
Unlike other versions of egg salad, this recipe uses fat-free mayo, reduced-fat sour cream, and fewer egg yolks. But you'll still get the same flavor, plus an added savory kick from the bacon, and a citrus undertone from the lemon rind.
Ingredients: Fat-free mayonnaise, green onions, reduced-fat sour cream, Dijon mustard, lemon, eggs, firm sandwich bread, bacon, tomato, Boston lettuce leaves