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21 Simple Sandwich and Wrap Recipes

21 Simple Sandwich and Wrap Recipes

October 20, 2017

Leigh Beisch

If your turkey on wheat needs a serious taste transformation, try one of our healthy sandwich and wrap recipes.

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Wrap it up

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

Calories: 384

Try this recipe: Roast Beef Panini

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Rosemary Chicken Salad Sandwiches

Randy Mayor

Lighter than most chicken salads, this sandwich gets its flavor from smoked almonds, yogurt, and fresh herbs. Add lettuce and tomatoes to sneak in more veggies.

Ingredients: Roasted chicken, green onions, smoked almonds, fat-free yogurt, light mayonnaise, fresh rosemary, Dijon mustard, whole-grain bread

Calories: 360

Try this recipe: Rosemary Chicken Salad Sandwiches

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Panini With Sautéed Mushrooms and Gruyère

This veggie-packed panini has cheese and a touch of butter, which create a decadent layer of flavor, while keeping fat in check.

Ingredients: Mushrooms, Dijon mustard, whole-wheat bread, fresh spinach, roasted red bell peppers, onion, Gruyère, butter

Calories: 406

Try this recipe: Panini With Sautéed Mushrooms and Gruyère

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Thai Chicken Wraps

A little bit of satay peanut sauce gives these wraps plenty of Thai-inspired taste. Plus, the cucumbers and whole-wheat tortillas provide 4 grams of filling fiber.

Ingredients: Skinless chicken breasts, olive oil, cucumber, cilantro, whole-wheat tortillas, satay peanut sauce

Calories: 369

Try this recipe: Thai Chicken Wraps

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Warm Eggplant and Goat Cheese Sandwiches

Karry Hosford

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.

Ingredients: Olive oil, eggplant, goat cheese, sandwich rolls, tomato, arugula

Calories: 299

Try this recipe: Warm Eggplant and Goat Cheese Sandwiches

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Chutney Turkey Salad on Focaccia

Becky Luigart-Stayner

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.

Calories: 349

Try this recipe: Chutney Turkey Salad on Focaccia

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Chicken Lavash Wraps

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

Calories: 123

Try this recipe: Chicken Lavash Wraps

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Seared Beef Tenderloin Mini Sandwiches With Mustard-Horseradish Sauce

Becky Luigart-Stayner

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.

Ingredients: Fat-free sour cream, Dijon mustard, tarragon, horseradish, beef tenderloin, lemon juice, watercress, baguette, capers, fresh Parmesan cheese

Calories: 136

Try this recipe: Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce

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Mu Shu Pork Wraps

Leigh Beisch

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

Calories: 199

Try this recipe: Mu Shu Pork Wraps

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Monte Cristo Sandwich With Sweet Mustard Sauce

Becky Luigart-Stayner

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

Calories: 394

Try this recipe: Monte Cristo Sandwich With Sweet Mustard Sauce

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Red Pepper, Goat Cheese, and Fresh Mint Wraps

Leigh Beisch

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

Calories: 254

Try this recipe: Red Pepper, Goat Cheese, and Fresh Mint Wraps

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Egg Salad BLTs

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

Calories: 371

Try this recipe: Egg Salad BLTs

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Wasabi Salmon Burgers With Edamame-Cilantro Pesto

Jeff Kauck

Wasabi and Dijon mustard add strong savory flavors to the mild salmon, and the edamame replaces the nuts in the pesto, which keeps this rich topping under 40 calories.

Ingredients: Soft tofu, red sockeye salmon, pink salmon, fresh chives, Dijon mustard, wasabi paste, an egg, panko, canola oil, curly leaf lettuce, hamburger buns, tomato, sweet onions, edamame, cilantro, green curry paste, fish sauce, garlic

Calories: 345

Try this recipe: Wasabi Salmon Burgers With Edamame-Cilantro Pesto

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Thai Tofu Sandwich

Try this recipe: Thai Tofu Sandwich

Ditch deli counter ham and turkey and try this meatless midday meal instead. The vegetarian-friendly lunch still provides protein thanks to its tofu base and also bumps up the nutritional content with fresh veggies and heart-healthy avocado. A dash of spicy sriracha takes the heat up a notch too.

Ingredients: Tofu, oil, sriracha, whole grain roll, avocado, carrots, cilantro

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Grilled Cheese and Tomato on Rye

Try this recipe: Grilled Cheese and Tomato on Rye

Tomatoes and cheese are basically a match made in heaven. After all, pizza. But the winning combo is also crazy tasty in sandwich form. This grilled cheese made with rye bread, cheddar cheese, and beefsteak tomato is super-satisfying thanks to its careful balance of fat, protein, and carbs. Even better, tomato provides cancer-fighting antioxidants.

Ingredients: Cooking spray, rye bread, grainy mustard, reduced-fat Cheddar cheese, beefsteak tomato

Calories: 355

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Buttermilk-Herb Egg Salad Sandwich

Try this recipe: Buttermilk-Herb Egg Salad Sandwich

This egg salad is nothing like your grandma’s. Packed with healthy flavor thanks to its wholesome buttermilk-herb base, the protein-rich spread is just what you need to refuel midday.

Ingredients: Hard boiled eggs, buttermilk, olive oil mayonnaise, chives, lemon juice, parsley, honey, salt, pepper, celery, arugula, fennel, chives, sprouted grain bread

Calories: 447

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Grilled Cheese Sandwich With Apples

Try this recipe: Grilled Cheddar With Apples

Fiber-packed and naturally sweet, apples are the perfect addition to your classic grilled cheese sandwich. Combine them with cheddar cheese and a supergreen like baby spinach for a perfectly balanced (and filling!) bite.

Ingredients: Mayonnaise, whole-wheat bread, sharp cheddar cheese, apple, baby spinach, Dijon mustard

Calories: 325

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Spicy Salmon Wrap

Try this recipe: Spicy Salmon Wrap

Way healthier than a classic cold cut sandwich, this spicy salmon wrap is packed with nutrients. Iron-rich baby spinach supports blood health, and omega-3 fatty acids in satiating salmon will do your heart good too.

Ingredients: Olive oil mayonnaise, sriracha, coconut flour wrap, baby spinach, mushrooms, canned wild salmon, rice vinegar, honey, salt, cucumber

Calories: 345

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Steak Lettuce Wraps

These Steak Lettuce Wraps are High in Protein and Low in Carbs

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Bacon Grilled Cheese

Try this recipe: Healthier Bacon Grilled Cheese Sandwich

Yep, a better-for-you bacon grilled cheese sandwich really does exist. All it takes is lean turkey bacon, whole-wheat bread, and a smart serving of cheddar and parmesan to make melty goodness with a fraction of the fat of the original.

Ingredients: Oil, cheddar, grated parmesan, turkey bacon, whole-wheat bread

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Avocado BLT

Want a healthier alternative to hamburgers and hotdogs at your next cookout? Try these flavorful BLTs made with turkey bacon, grilled tomatoes, lettuce, and avocado. Watch the video to learn how to make them.

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