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Everyday Health
5 Ways to Make a Healthier Grilled Cheese Sandwich
By By Kelly Kennedy, RDN. Medically Reviewed by Lynn Grieger, RDN, CDCES,
2024-06-14
Adding greens like spinach and healthy fats like avocado can turn a carb and cheese sandwich into a more balanced and satisfying meal. Adobe Stock
Grilled cheese is a kid's menu staple, and with good reason: The simple combination of refined white carbs, salt, and fat is universally appealing, enough to tempt even the pickiest eaters.
Plenty of grown-ups indulge in this beloved comfort food, too: Americans eat an estimated two billion grilled cheese sandwiches each year.
Adults, however, may be more likely to notice the lack of protein, fiber, and other nutrients in this convenient sandwich, which, contrary to its name, is traditionally made in a pan on the stovetop.
Feel like it's time your grilled cheese grew up a little? The utter simplicity of this sandwich makes it the perfect blank canvas for experiments: Swap out the bread, mix up the cheeses, add some vegetables or use a flavorful spread, and you can take your favorite comfort food to the next level and pack in some much-needed nutrition.
The following five tips for upgrading your grilled cheese may spark some fun ideas of your own - heck, a grilled cheese bar with choose-your-own components can be a fun and hassle-free way to make a family meal everyone can enjoy their own way. We also included three recipes for grown-up grilled cheese sandwiches when you're more in the mood for nutrition than nostalgia.
Choose whole-grain bread. Whole-grain bread is less refined than its white bread counterpart and, therefore, brings more fiber and several B vitamins to the table (literally!), notes the USDA. Using this type of bread to build your grilled cheese will start you with a healthy base.
Opt for a lighter cheese. Cheese is notoriously high in calories and saturated fat - both of which make it an "in moderation" food. As a result, it is best to limit the serving size of your cheese (1.5 to 2 ounces [oz] is the recommended serving size - about 2 slices, significantly less than you'll get at any restaurant - notes the American Heart Association ) and opt for a light or reduced-fat version, if available.
Use a healthy fat. To make grilled cheese, the bread is traditionally slathered in butter (or sometimes mayonnaise) to create that beautiful golden-brown toasted exterior. Butter (and mayo) are both high in unhealthy saturated fats and should be limited as much as possible, recommends the American Heart Association . If you use a healthier oil (such as extra-virgin olive oil, avocado oil, or vegetable oil) to cook your grilled cheese, you'll get the same crisp and golden brown color without all the unhealthy saturated fat. Simply pour a small amount of oil into the pan or brush it directly on each slice of bread.
Try a new spread. Grilled cheese can be a double threat if you like to butter both sides of your bread. But swapping butter inside for a more nutritious option like grainy mustard or pesto adds flavor so you won't mind cutting back on the cheese.
Add produce. Fruits and veggies are the cornerstone of any healthy dish, and that's true of grilled cheese. Cheese pairs well with so many different options, sweet and savory: apple slices, microgreens, tomatoes, spinach, and cabbage (raw or as sauerkraut or kimchi for extra probiotic benefits) are all excellent ways to add crunch and fiber and other nutrients to your plate.
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Grown-Up Grilled Cheese
Grilled cheese is a classic childhood meal, but with a few simple changes, you can upgrade your grilled cheese to more appropriately match your flavor preferences and health goals in adulthood. Here, two types of cheese and a touch of pesto amplify flavor while avocado lends its creamy texture (plus fiber and healthy fats) to help you cut back on the sodium and saturated fat by using less cheese . Spinach rounds out the combo with a crunch and some additional fiber, iron, and vitamin C.
4 slices 100 percent whole-wheat bread 2 tsp prepared pesto 2 thin slices deli sharp cheddar cheese 1 oz fresh mozzarella cheese, sliced into rounds 1 avocado, sliced 1 cup baby spinach 2 tsp avocado oil or vegetable oil
Directions
1
Lay two slices of bread on a clean plate or work surface. Spread 1 teaspoon of pesto on each, then top with 1 slice of cheddar, ½ ounces of mozzarella, ½ avocado, and ½ cup baby spinach. Top with remaining bread slices.
2
Place a large non-stick skillet over medium-low heat and add 1 teaspoon of oil. Gently transfer sandwiches to the pan and cook until bread is toasted and golden-brown, about 5 minutes. Flip and cook until the other side is golden-brown and cheese is melted. Slice each sandwich in half and serve.
A classic grilled cheese sandwich gets a sweet and creamy makeover in this delightfully tangy brie and cranberry sandwich. Using a light version of your favorite cheese is a great way to add flavor without as many calories or unhealthy saturated fat, as the traditional version while still getting a healthy dose of protein and calcium, notes the Harvard T.H. Chan School of Public Health .
1 lb fresh or frozen cranberries 1 navel orange, juiced ⅓ cup pure maple syrup 2 tbsp avocado oil or vegetable oil 8 slices sourdough bread 4 oz light brie
Directions
1
In a small saucepan, combine cranberries, orange juice, and maple syrup. Place over medium heat and bring just to a boil. Reduce heat and simmer until berries have popped and the mixture begins to thicken, about 10 minutes. Let cool slightly.
2
Place a skillet over medium-low heat and add avocado oil. When pan is hot, add 1 slice of bread for each sandwich, working in batches as needed. Top each slice with 1 ounce of cheese, ¼ cup of the cranberry sauce, and second slice of bread. Cook until golden brown, then flip and cook the other side, about 5 minutes total.
Napa cabbage is central to kimchi, a sour and spicy Korean condiment made with garlic, ginger, fish sauce, and chili flakes, according to The Food Network. You can find it in the refrigerated section of the grocery store. Because kimchi is fermented, it contains friendly bacteria known as probiotics , which support gut health. It can be high in sodium, however. Kimchi's tang cuts through the fat in this grilled cheese, which makes a nice meal when paired with a side salad or piece of fruit.
2 slices no-added-salt whole-wheat bread ½ cup kimchi 1 oz low-fat sharp cheddar cheese, grated ½ large red bell pepper, thinly sliced (optional) Sesame seeds, for topping, (optional)
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sources
Snider M. National Grilled Cheese Day 2023: Celebrating the Melty Sandwich That Embodies 'Simple Perfection'. USA Today . October 29, 2022.
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