Sandwiches are one of the easiest and most convenient foods for busy construction workers. While all sandwiches aren’t created equally, it’s easy to customize your sandwich to suit your liking without compromising its nutritional value. If you’re in need of some healthy lunch sandwich inspo that doesn’t sacrifice flavor for health, a grilled hummus turkey sandwich, Philly cheesesteak wrap, or a peanut butter and berry waffle sandwich might be up your alley.
UTHH’s top 20 recipes for healthy lunch sandwiches
Chicken and avocado wrap
This chicken and avocado wrap is light and flavourful, packed with healthy fats and protein to keep you satiated throughout your workday. Cooked shredded chicken, guacamole, low-sodium bacon, fresh spinach, and crunchy grapes combine in a whole wheat tortilla for the ultimate flavor bomb that also delivers a good dose of nutrients.
BBQ chicken sandwich
Bring your backyard BBQ vibes to work with these BBQ chicken sandwiches! This easy crockpot BBQ chicken recipe makes the perfect sandwich for lunchtime and will keep you feeling full until the workday is done. Serve on burger buns, sliders, on its own, or even on mac and cheese.
Grilled hummus turkey sandwich
The combination of crunchy toasted bread, juicy tomatoes, garlicky hummus, and melted cheese makes this a grilled hummus turkey sandwich one you’ll never forget! The hummus and turkey provide much-needed protein to keep you full and fueled, while the tomatoes add a small serving of vitamins and minerals.
Pro tip: Need something neater to eat? Throw it in a wrap! Grab a whole-wheat tortilla (or alternative), pack it full, roll, and grill.
Spicy tuna sandwiches
Tuna always tops our list of healthy lunch sandwiches—it’s low in fat, high in protein, and provides sustenance to keep your body fueled for the busy workday. Spicy green beans are that little extra ingredient that takes this spicy tuna sandwich from bland to bananas. Simply mix tuna, green beans, mayonnaise, and chopped celery together and serve on soft white bread.
Egg salad sandwich
An egg salad sandwich is an old favorite, but nonetheless, it is full of flavor and protein! Mix hard-boiled eggs, mayo, and yellow mustard together and slap it on some whole-grain bread for the ultimate childhood throwback or soft white bread. Throw in some chopped celery and a teaspoon of dried dill for more flavor.
Philly cheesesteak wraps
Sliced grilled steak, bell peppers, onions, and provolone cheese are combined in a flour tortilla for the ultimate twist on an old favorite. These Philly cheesesteak wraps are the perfect combination of crunchy peppers, smoky steak, and melted cheesy goodness to keep you satisfied and fueled until dinner.
Greek chicken gyros
Greek chicken gyros are a fav at UTHH—they’re light and flavorful but also packed with protein, fresh veggies, and a healthy yogurt-based dressing. Combine grilled chicken, cucumber, tomato, red onion, and tzatziki sauce in a small pita or flatbread, wrap, and you’re good to go for lunch!
Our advice: Bring two—they’re that good.
Veggie and cilantro hummus wrap
Cilantro hummus provides a deliciously light and flavourful backdrop to the fresh veggies that accompany this veggie and cilantro hummus wrap. Cucumbers, baby greens, tomatoes, and peppers provide a good dose of vitamins and minerals, while hummus offers a bit of protein and fiber. All of that is dressed with balsamic vinegar, oil, and spices and packed into a tomato-flavoured multigrain tortilla.
Bacon, egg, and avocado breakfast bagel
Homemade bagels make this bacon, egg, and avocado breakfast bagel a special treat, but if you’re pressed for time, a store-bought bagel works great. The egg and bacon offer protein alongside a punch of flavor, while the avocado adds heart-healthy fats and creaminess to the sandwich. It’s the perfect way to start your day.
Chicken caesar wrap
Chicken Caesar Salad is always a favorite, and it makes an even better wrap! These chicken Caesar wraps are a healthier choice that includes all your necessary proteins, veggies, and healthy fats. Grilled chicken, romaine lettuce, Caesar dressing, and parmesan cheese are combined and wrapped in a whole wheat tortilla for flavor on the go.
Pro tip: Want an extra crunch? Try grilling your wrap once it’s packed!
Baked falafel sandwich
The flavors in this sandwich are unbeatable, and the combination of crunchy veggies, tasty falafel, and tangy dressing makes this baked falafel sandwich a definite winner. Falafel is made primarily from chickpeas, which are an excellent source of protein and fiber, while the herbs add a good dose of vitamins and minerals. They are combined in a whole wheat tortilla wrap with cucumbers, red onion, and arugula, and finished off with a zesty lemon tahini dressing.
Green goddess sandwich
Inspired by the popular salad dressing, these green goddess sandwiches are a complete meal on their own! Packed with healthy veggies and a good dose of protein from the hard-boiled eggs, this sandwich will keep you feeling full until your day is done. On whole wheat bread, you’ll enjoy hard-boiled eggs, salad greens, avocado, cucumber, and sprouts, finished off with a delicious creamy basil mayo.
Cajun turkey sandwich
Adding cajun spice to a traditional turkey sandwich brings a whole new level of flavor to a classic. These cajun turkey sandwiches are served on whole wheat bread and packed with fresh spinach, tomato slices, turkey breast, and sweet green peppers, then finished off with some light mayo and a sprinkle of cajun seasoning.
Veggie wraps with goat cheese
If you’re looking for a vegetarian sandwich that doesn’t skimp on flavor, this is it. These veggie wraps with goat cheese offer a healthy dose of plant-based protein and fiber from the chickpeas, along with a punch of nutrients and flavor from portobello mushrooms, red peppers, and green beans. This is all served with a simple lemon and olive oil dressing and finished off with some goat cheese for added flavor and creaminess.
Peanut butter and berry waffle sandwich
Are you someone who prefers breakfast for lunch? Then you’ll love these peanut butter and berry waffle sandwiches! The bread is replaced with delicious whole wheat waffles, and the center is packed full of crunchy peanut butter, fresh berries, and a drizzle of honey for added sweetness. The berries offer a potent dose of antioxidants, while the peanut butter offers protein and healthy fats.
Salmon salad sandwich
Salmon provides a rich, flavourful base to this healthy sandwich, and it is packed full of protein, healthy fats, and nutrients to fuel your body. Using pumpernickel bread in this salmon salad sandwich really boosts the flavor without adding a bunch of calories. On top of the salmon, you’ll also find fresh tomato slices, romaine lettuce, and red onion with cream cheese to finish it off.
Chicken and cucumber pita with yogurt sauce
This Greek-inspired chicken and cucumber pita with yogurt sauce has so much flavour in it, you won’t even realize it’s healthy! Marinated chicken is grilled and then packed into a whole wheat pita and topped with crunchy cucumbers, red onion, lettuce, and plum tomatoes. The yogurt sauce is deliciously flavourful with fresh mint and dill, making the perfect tangy dressing.
Sweet-spicy barbequed chicken sliders
These sweet-spicy BBQ chicken sliders meet all the flavor criteria you’ll want—sweet and spicy in every bite. They’re perfect if you have leftover rotisserie chicken, but you can also use chicken breasts, thighs, or drumsticks. Your tastebuds will be shocked by the combination of sweet pineapple, spicy jalapeno peppers, and salty Monterrey Jack cheese. They’re simple, packed full of protein, and are sure to become a new fav.
Sesame-ginger turkey wraps
Another take on the classic turkey sandwich, these sesame-ginger turkey wraps are great if you have leftover turkey. Paired with a sesame-ginger stirfry sauce, the turkey meat is combined with a broccoli slaw and served in a flour tortilla. It’s a delicious, flavorful, high-protein wrap that’ll keep you coming back for more.
Provolone veggie party sub
Swap out the classic high-sodium processed deli meats for a crunchy, delicious veggie party sub topped with creamy provolone cheese. A collection of unique and delicious veggies like broccoli rabe, marinated artichokes, sundried tomatoes, peppers, and onions fill this sub with nutritional goodness, while the cheese offers a bit of protein and some healthy fats. That’s all finished off with a drizzle of olive oil for a perfectly light, crunchy sandwich that won’t leave you craving a nap.
Building a healthy sandwich
There’s no end to the sandwich combinations you can find, but they’re not all healthy. So, we’ve created some guidelines for how to make a healthy sandwich that doesn’t compromise flavor for nutrition.
The bread
The main feature in a sandwich is, of course, the bread, but this doesn’t always have to be two slices of nutrient-devoid white bread. Switch it up with whole wheat bread, pumpernickle, or sourdough to change up the flavors. It also doesn’t have to be bread period! Explore with various pitas and wraps to really change up your sandwiches. Or if you want to cut back on carbs, lose the bread altogether and opt for a keto wrap or lettuce.
The protein
Protein should be the heart of every meal—it provides sustenance and helps properly fuel active muscles. That being said, you don’t always have to stick to the same old sliced turkey or ham. Instead, try experimenting with tuna, salmon, rotisserie chicken, or eggs. For vegetarian protein options, try mashed chickpeas, beans, or tempeh if you’re feeling adventurous.
The veggies
Veggies are not only packed full of key vitamins and minerals, but they fill your sandwich with so much flavour and texture. Pack your sandwich with different lettuces, cucumber, tomato slices, and even sprouts or broccoli slaw to boost the flavor and nutrient density of your lunch.
The dressing
No sandwich is complete without some kind of dressing or sauce—even if it’s just a drizzle of olive oil. Some condiments are healthier than others, and some even pack in added nutrients and protein. Dressings like Greek yogurt, hummus, and guacamole are full of healthy fats and protein but also add flavor. Hot sauce and sriracha are great for a splash of spice too!
The toppings
Finally, finish off your healthy lunch sandwiches with some delicious toppings like cheese, spices, and fresh herbs. Depending on your preferences, you could also include some crunchy apple slices, pickles, or bacon. The sky is the limit when it comes to making a healthy sandwich, and you won’t know how it tastes until you try it!
Bottom line
While grabbing a burger and fries at the food truck can be tempting, prepping a healthy sandwich at home saves the bank and your waistline. Preparing your lunch ahead of time, preferably the night before, is one of the easiest ways to avoid rushing—and avoid hanger temptation. Have it ready to go so it becomes a simple option to help you eat healthier.
Which healthy sandwich do you want to try first?! Let us know in the comments!
