Whether or not you enjoyed your brown bag lunches when you were a kid, there's just something special and nostalgic about holding a sandwich in your hands and chomping into it. Even though we're adults now, peanut butter and jelly and ham and cheese sandwiches hold a special place in our hearts. Not only are sammies easy to throw together and simple to pack up,but they also taste amazing and can be made with pretty much any ingredient sitting in your fridge or pantry.
To build up a creation that will have your taste buds dancing, all it takes is a couple of slices of bread and fillings, some guidance from these healthy recipes, and your imagination. So, get excited for the lunch hour to roll around with one of these 25 healthy sandwich recipes that all come in under 500 calories.
Before you bite into these recipes, though, we suggest you always be mindful of these five helpful tips.
- Choose low-sugar, whole-grain, or Ezekiel bread.
- Cut off the crust if you're looking for smaller portion sizes.
- Don't drown your sandwich with condiments.
- Add greens whenever you can.
- Eat half of your sandwich with a low-sodium soup or salad and save the rest for later.
And for more, check out these 15 Classic American Desserts That Deserve a Comeback.
Low-Calorie Turkey Reuben Sandwich
Per 1 sandwich: 365 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium
If you stop in any standard deli, you're most likely going to find an oversized version of this classic sandwich stacked high with peppery beef and cheese. This version still has the heart and soul of a Reuben, but with fewer calories and saturated fat, so you can enjoy each bite without worrying about the impact it will have on your waistline.
Get our recipe for aLow-Calorie Turkey Reuben Sandwich.
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Quick Caprese Sandwich
Per 1 sandwich: 300 calories, 14 g fat (4 g saturated fat), 1,120 mg sodium
This recipe requires very little time at all: just two minutes of slicing up the tomatoes, cheese, and basil and two minutes of toasting the bread. That's all it takes for this sandwich! And if you're not in the mood for some bread, ditch it and just toss the flavorful medley over some greens for an easy dinner salad that's still plenty filling.
Get our recipe for The Quickest Caprese Sandwich.
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Egg Sandwich with Pastrami and Swiss
Per 1 sandwich: 365 calories, 17 g fat (4.5 g saturated fat), 410 mg sodium
There really is no better way to start your morning than with a hot breakfast sandwich, but instead of taking a trip through the drive-thru for some fast food variation, you can easily make a healthy sammy right at home. This recipe infuses a classic egg scramble with pastrami and swiss cheese, giving you a dose of protein and fiber to really kickstart your morning and stay satiated until lunch.
Get our recipe for anEgg Sandwich with Pastrami and Swiss.
The Ultimate BLT
Per 1 sandwich: 450 calories, 20 g fat (6 g saturated fat), 840 mg sodium
Nothing can top the combo that is bacon, lettuce, and tomato between two toasted slices of bread. However, we dared to kick things up a notch and upgrade the basic recipe by adding a fried egg. It serves as the perfect topper and brings a punch of protein to the sandwich, too.
Get our recipe forThe Ultimate BLT.
Low-Calorie Pulled Pork Sandwich
Per 1 sandwich: 430 calories, 18 g fat (5 g saturated fat), 540 mg sodium
We took this sandwich back to its traditional North Carolina roots because the pulled pork you'll find there is dressed with just some spicy cider vinegar. So that's what we did here, creating a pulled pork sammy that is flushed with flavor and light on calories.
Get our recipe for aLow-Calorie Pulled Pork Sandwich.
Apple and Bacon Infused Grilled Cheese Sandwich
Per 1 sandwich: 330 calories, 15 g fat (6 g saturated fat), 790 mg sodium
Spicing up grilled cheese is easier than you think, and this recipe is proof. We combine sweet apples, crispy smoked bacon, and sharp cheddar cheese for a truly delicious take on the sandwich that just so happens to contain less than half the calories of most of the other grilled cheeses out there.
Get our recipe for anApple and Bacon Infused Grilled Cheese Sandwich.
Grilled Buffalo Chicken and Blue Cheese Sandwich
Per 1 sandwich: 387 calories, 15 g fat (5 g saturated fat), 912 mg sodium
Yes, this is a much lower-calorie version of the beloved sandwich, but don't worry—we don't sacrifice any flavor. After grilling the chicken, it's basted in hot sauce and butter, andwe went with a yogurt-based blue cheese sauce, making Buffalo chicken into a healthy meal.
Get our recipe for aGrilled Buffalo Chicken and Blue Cheese Sandwich.
Blackened Fish Sandwich with Avocado and Cabbage
Per 1 sandwich: 460 calories, 14 g fat (2.5 g saturated fat), 620 mg sodium
You've never had a fish sandwich quite like this before! We replace the typical, processed, breaded, and deep-fried patty with a fresh, blackened tilapia fillet that's topped with creamy avocado and crunchy cabbage. You won't miss the mystery meat alternative.
Get our recipe for aBlackened Fish Sandwich with Avocado and Cabbage.
Low-Calorie Philly Cheesesteak Sandwich
Per 1 sandwich: 400 calories, 14 g fat (4 g saturated fat), 730 mg sodium
A traditional Philly cheesesteak seems to always havemounds of greasy beef, fried onions, a massive, oil-soaked hoagie roll, and, of course, someCheez Whiz. There is nothing good for you in that lineup, so we put a healthy twist on the classic sandwich, upgrading the ingredients to a lean flank steak, a whole-wheat roll, and a yogurt-based blue cheese sauce.
Get our recipe for aLow-Calorie Philly Cheesesteak Sandwich.
Lean Sausage Sandwich With Peppers
Per 1 sandwich: 370 calories, 20 g fat (9 g saturated fat), 650 mg sodium
Few foods are as satisfying as sausages cooked over an open flame, but pork sausage can contain up to 30 percent fat by itself, and that doesn't even include the bread or bun it's most likely wrapped in. Why not switch things up with alean chickenorturkey sausage? With sautéed onions and peppers, a bit of melted cheese, and some spicy mustard, you now have a sausage sandwich you can confidently indulge in.
Get our recipe for aLean Sausage Sandwich With Peppers.
Best-Ever Classic Grilled Cheese
Per 1 sandwich: 320 calories, 17 g fat (8 g saturated fat), 490 mg sodium
If you're a bit hesitant to try out our earlier bacon and apple grilled cheese recipe, have no fear: we put a good-for-you twist on the more classic version, too. Crispy grilled cheeseand a cup of warmtomato soup is a true comfort food combo that will simply never go out of style, and this version is a play on the gooey Southern staple, pimento cheese, which downplays the calories of the cheese with healthy additions like roasted peppers andGreek yogurt.
Get our recipe for theBest-Ever Classic Grilled Cheese and Tomato Soup.
Savory and Sweet Elvis Sandwich
Per 1 sandwich: 330 calories, 12 g fat (2.5 g saturated fat), 360 mg sodium
You probably know Elvis Presley mostly for his hip-shaking and hit songs, but he also had some interesting eating habits. The King's love of peanut butter,banana, and, according to some accounts,bacon, and honey come together in a sandwich now called the Elvis in his honor. Our version, though, is considerably more modest than the one he apparently indulged in often. Like all of our recipes, this one is low in calories and, yes, still healthy for you.
Get our recipe for aSavory and Sweet Elvis Sandwich.
Open-Face Steak Sandwich on Garlic Toast
Per 1 sandwich: 365 calories, 16 g fat (6 g saturated fat), 510 mg sodium
Time to reach for the knife and fork as you dig into this open-face steak sandwich that features a base that's been rubbed withcut garlic cloves. And the upside to the open-face style of sammy is that you end up saving yourself a bunch of empty calories by ditching half of the bread. It might have half the bread, but it's twice as good.
Get our recipe for anOpen-Face Steak Sandwich on Garlic Toast.
Chicken Panini with Pesto and Peppers
Per 1 sandwich: 450 calories, 15 g fat (8 g saturated fat), 820 mg sodium
If you order a panini from eateries such as Panera Bread or Au Bon Pain, you're most likely going to end up with a sandwich that is just drowning in calories, thanks to an overload of cheese and condiments. Our panini recipe keeps things simple with pesto, fresh mozzarella, and a layer of lean white meat chicken. You get all the flavor and a nice crunch to your sandwich for a fraction of the calories.
Get our recipe for aChicken Panini with Pesto and Peppers.
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Ultimate Patty Melt
Per 1 sandwich: 340 calories, 12 g fat (5 g saturated fat), 640 mg sodium
A thin, crusty patty covered in melted cheese and sweet griddled onions, all held together between warm slices of toasted rye bread—there's a reason why this sandwich is a diner staple. But as you most likely know, it comes at a price—a lot of calories. We lightened the load up with a patty melt featuring Swiss cheese and eitherground sirloin or ground turkey, both lean, delicious options.
Get our recipe for TheUltimate Patty Melt.
Smoked Salmon Sandwich
Per 1 sandwich: 280 calories, 10 g fat (3 g saturated fat), 460 mg sodium
You might expect to see smoked salmon on top of a bagel, but we ditch all that extra bread for whole wheat toast, saving you calories and adding in a boost of fiber, too. This recipe still features the classic add-ons of this New York City favorite: onion, capers, and tomato, along with the salmon.
Get our recipe for a Smoked Salmon Sandwich.
Club Sandwich with Super Mayo
Per 1 sandwich: 330 calories, 12 g fat (2.5 g saturated fat), 980 mg sodium
There's just something about a club sandwich, isn't there? And we happen to think our version with ham, turkey,bacon, and a souped-up mayo is worthy of making its way into your weekly lunch-planning roundup. You get to eat all of this for only 330 calories? Can't beat that.
Get our recipe for aClub Sandwich with Super Mayo.
Spicy-Sweet Grilled Chicken and Pineapple Sandwich
Per 1 sandwich: 400 calories, 11 g fat (6 g saturated fat), 640 mg sodium
Looking to put a spicy-sweet twist on the grilled sandwich? This recipe brings teriyaki-glazed chicken, juicy grilled pineapple, and fiery jalapeños together for a chicken sandwich to end all other chicken sandwiches.
Get our recipe for aSpicy-Sweet Grilled Chicken and Pineapple Sandwich.
Chicken Salad Sandwich with Raisins and Curry Powder
Per 1 sandwich: 440 calories, 15 g fat (3 g saturated fat), 510 mg sodium
Chicken salad often gets a bad reputation because it's usually mayo overload. In our version, we opt fora modest amount ofolive-oil-basedmayo, then add golden raisins andcurrypowder to really amp things up. This chicken salad is great for weekly meal-planning, too, so there's a good chance you'll be enjoying this sandwich a few times a week!
Get our recipe for aChicken Salad Sandwich with Raisins and Curry Powder.
Roast Beef and Cheddar Sandwich
Per 1 sandwich: 400 calories, 20 g fat (7 g saturated fat), 780 mg sodium
Most of theprepackaged deli meatsyou find in the supermarket are overloaded with sodium, nitrites, and other additives your body should do without. In this recipe, we prefer to use leftover grilled or roasted meatsfor a fresh take on the classic roast beef and cheese sandwich.
Get our recipe for aRoast Beef and Cheddar Sandwich.
Bacon and Avocado-Infused Turkey Gobbler Sandwich
Per 1 sandwich: 480 calories, 16 g fat (4.5 g saturated fat), 800 mg sodium
Although this sandwich is ideal to make with Thanksgiving leftovers, you don't have to wait until Turkey Day to whip it up! Cranberry sauce, creamy avocado, and a bit of crispy bacon come together with turkey onwhole-grain bread for a filling sandwich that reminds you exactly why Thanksgiving foods are forever a favorite.
Get our recipe for aBacon and Avocado-Infused Turkey Gobbler.
Philly Cheesesteak With Caramelized Veggies
Per 1 sandwich: 540 calories, 25 g fat (10 g saturated fat), 790 mg sodium
Why yes, this is another take on the Philly cheesesteak! This version uses tender skirt steak, provolone, and a medley of caramelized vegetables for another spin on the classic sandwich.
Get our recipe for a Philly Cheesesteak With Caramelized Veggies.
Sunrise Sandwich with Turkey, Cheddar, and Guacamole
Per 1 sandwich: 380 calories, 13 g fat (3.5 g saturated fat), 980 mg sodium
This breakfast sandwich pulls major inspiration from McDonald's classic McMuffin. We upgrade what you would get from the Golden Arches, subbing inturkey for Canadian bacon, adding tomato, and topping it all with a spread of guacamole.
Get our recipe for aSunrise Sandwich with Turkey, Cheddar, and Guacamole.
Grilled Chicken Sandwich With Chimichurri Sauce
Per 1 sandwich: 310 calories, 8 g fat (3 g saturated fat), 475 mg sodium
This chicken sandwich is unlike one you're going to find on any fast-food menu, and that's all thanks to the fact that it's grilled, not breaded and fried, and thechimichurri sauce it's adorned with. The Argentine herb-based sauce brings a ton of flavor. Paired with sweet peppers, sharp raw onions, and peppery greens, this sandwich is simply mouthwatering.
Get our recipe for aGrilled Chicken Sandwich With Chimichurri Sauce.
Easy, Low-Calorie Ice Cream Sandwich
Per 1 sandwich: 200 calories, 11 g fat (4 g saturated fat), 19 mg sodium
Of course, we just had to include a dessert sandwich option on this list. Food should be fun, right?And what better way to do that than with an ice cream sandwich-making station. Keep the cookies for the actual sandwich portion small and thin, theice creamfilling light, and the toppings relatively healthy—think more fruits and nuts. And just like that, you can create a vast array of 200-calorie sandwiches that'll satisfy your sweet tooth.
Get our recipe for anEasy, Low-Calorie Ice Cream Sandwich.
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