Too Hot to Cook? Here Are 8 Healthy Sandwich and Wrap Recipes You Can Make in Minutes

Sandwiches have always been the ultimate low-effort meal. They were reportedly named for an 18th-century earl who requested a meal of sliced meat on bread simply so he wouldn't have to stop what he was doing to eat.

That level of grab-and-go convenience may explain why sandwiches are still so popular: The average American craves one four times a week, according to a recent survey.

It helps that sandwiches are as easy to make as they are to eat: There's no need to turn on an oven, no tedious prep work, and no cooking skills involved.

For all those benefits, however, many sandwiches are a little lacking in the nutrition department. Slapping some processed protein between slices of bread doesn't get you a whole lot of fiber or vitamins, can rack up sodium to an unhealthy degree, and may be heavy on refined carbs instead of the whole grains the U.S. Department of Agriculture (USDA) recommends.

But there are easy ways to address those issues. The USDA even released an infographic with suggestions for how to build a better sandwich.

A well-planned sandwich can be a nutritional powerhouse and a complete meal in its own right. To make your sandwich the healthiest it can be, follow these recommendations.

• Opt for whole-grain bread. Look for a brand that specifies "100 percent whole-grain" or that lists whole grains first on its ingredients list. This will guarantee that you're getting the most bang for your nutritional buck by adding extra fiber and B vitamins that are removed from white bread during processing.
  Using thin-sliced bread, a pita or a wrap will cut back on carbs.
• Pile on produce. Fruits and vegetables are often lacking on sandwiches but add fiber and vitamins. You don't have to stick with the standard lettuce and tomato either: avocado, spinach, sprouts, and apple or pear slices all make excellent sandwich toppings.
• Be careful about condiments. Mayo and butter are packed with unhealthy saturated fats, but spreads like hummus, guacamole, and nut butters add protein, fiber, or healthy fats to the mix.
• Choose less processed protein. "Processed meats" doesn't just mean bacon and hot dogs- deli meats fall into that category, too. One study found that reducing processed meat consumption may reduce the risk of several chronic diseases, including colorectal cancer, cardiovascular disease, and type 2 diabetes.
  Leftover chicken or turkey breast, tuna or other fish, or tofu are all better lean protein choices.

Sandwiches are incredibly versatile, and by making a few simple swaps, you can make your next sandwich not only more nutritious, but a whole lot tastier, too. Here are eight recipes to help you get started.

1 Adobe Stock

Cucumber Sandwich

Petite cucumber finger sandwiches are traditionally served at high tea, but they're just as refreshing any time. Neufchatel cheese mixed with ricotta adds a dose of protein without nearly as much fat as cream cheese , notes the U.S. Department of Agriculture. Serve them on 100% whole-wheat bread for an extra boost of fiber.

contains Dairy , Wheat

SERVES

2

CALORIES PER SERVING

295

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

3 tbsp neufchatel cheese (reduced-fat cream cheese) ¼ cup part-skim ricotta cheese 1 tbsp fresh lemon juice 1 tbsp fresh dill, finely chopped ¼ tsp kosher salt ¼ tsp freshly-ground black pepper 4 slices 100 percent whole-wheat bread 1 medium cucumber, ends removed and sliced into rounds 4 leaves red leaf lettuce

Directions

1

In a small mixing bowl, stir together neufchatel, ricotta, lemon juice, dill, salt, and pepper until well combined.

2

Working on a clean, flat surface, spread two of the bread slices with the cheese mixture. Layer cucumber slices and lettuce leaves on top of each, then top with remaining bread slices. Slice each sandwich in half and serve.

Nutrition Facts

Amount per serving

Serving size 1 sandwich

calories

295

total fat

9g

saturated fat

4.6g

protein

12g

carbohydrates

40g

fiber

4.8g

sugar

9.5g

added sugar

6g

sodium

539mg

TAGS:

Dairy , Wheat , Diabetes-Friendly , Heart-Healthy , Mediterranean , Vegetarian , Quick & Easy , Lunch , Dinner , Psoriasis-Friendly , Eczema-Friendly , Crohn's Disease-Friendly , Ulcerative Colitis-Friendly , GERD-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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2 iStock

Chickpea Shawarma Pita Pocket

Chickpeas stand in for meat in this delicious shawarma-inspired sandwich. Seasoning chickpeas with herbs and spices is an excellent way to add loads of flavor without any added sodium. This no-cook sandwich is so easy to make that you're sure to add it to your regular rotation! With 16 grams of protein per sandwich, you won't miss the meat at all.

contains Sesame , Wheat

SERVES

2

CALORIES PER SERVING

441

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

2 whole-wheat pitas 6 tbsp roasted garlic hummus or your favorite flavor 1 15-oz can low-sodium chickpeas, drained and rinsed 1 tbsp extra-virgin olive oil 2 tsp ground cumin 1 tsp turmeric powder ½ tsp ground ginger ¼ tsp ground black pepper 1 cup cherry tomatoes, halved 1 radish, thinly sliced 2 tbsp crumbled reduced-fat feta cheese (optional) 2 tbsp fresh parsley, for garnish (optional)

Directions

1

Slice off the top of each pita and evenly spread 3 tablespoons of hummus inside each one.

2

To a small mixing bowl, add chickpeas. Drizzle with olive oil and season with cumin, turmeric, ginger, and black pepper. Gently toss to evenly coat.

3

Divide the chickpeas between the pitas and top each with tomatoes, radish slices, and feta and parsley, if using.

Nutrition Facts

Amount per serving

Serving size 1 pita

calories

441

total fat

19g

saturated fat

2.7g

protein

16g

carbohydrates

56g

fiber

12.9g

sugar

6.3g

added sugar

1g

sodium

599mg

TAGS:

Sesame , Wheat , Heart-Healthy , Mediterranean , Vegetarian , Vegan , High-Fiber , Anti-Inflammatory , Quick & Easy , Lunch , Dinner , Eczema-Friendly , Cancer Prevention , ADHD-Friendly , Depression-Friendly , Anxiety-Friendly

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3 iStock

The Ultimate Leftover Ham Sandwich

A roasted ham adorns the table at many a holiday gathering. Slicing it makes the perfect protein-packed filling for a sandwich. Fresh lettuce adds some crunch and fiber, while whole-wheat bread helps you get the whole grains and B vitamins your body needs, according to the USDA . A sweet spread pairs nicely with the salty meat. And don't forget, ham makes a great addition to breakfast sandwiches , too!

contains Wheat

3.9 out of 8 reviews

SERVES

2

CALORIES PER SERVING

333

AUTHOR

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

4 slices whole-wheat bread 4 oz thinly-sliced leftover ham or 4 slices of deli ham 2 large leaves red-leaf lettuce ⅓ cup leftover stuffing 2 tbsp strawberry jam (or your favorite flavor)

Directions

1

Place 2 slices of bread on each of 2 serving plates and evenly divide the ham, lettuce, and stuffing, and jam between the 2 sandwiches.

Nutrition Facts

Amount per serving

calories

333

total fat

12g

saturated fat

2.6g

protein

19g

carbohydrates

43g

fiber

4.2g

sugar

9.8g

added sugar

9g

sodium

856mg

Tips

Ham is high in sodium, so keep an eye on the amount you use. If you're watching your sodium closely, serve this sandwich open faced (on 1 slice of bread).

TAGS:

Wheat , Family-Friendly , Quick & Easy , Lunch

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4 iStock

Lower-Sugar Peanut Butter and Jelly

The sweet and creamy combination of peanut butter and jelly is a beloved family favorite! This upgraded healthier PB&J features whole-grain bread, natural peanut butter, and fresh fruit to minimize added sugar and maximize fiber, a nutrient linked to improved metabolism and heart health, notes the National Institutes of Health .

contains Wheat , Peanuts

3.8 out of 18 reviews

SERVES

1

CALORIES PER SERVING

350

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

1 slice whole-wheat bread 2 tbsp natural peanut butter ½ cup fresh raspberries 2 tbsp pomegranate arils

Directions

1

Place bread on a serving plate. Spread bread with peanut butter and top with raspberries and pomegranate arils.

Nutrition Facts

Amount per serving

Serving size 1 open-faced sandwich

calories

350

total fat

18g

saturated fat

2.5g

protein

11g

carbohydrates

33g

fiber

8.9g

sugar

9.7g

added sugar

3g

sodium

246mg

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5 iStock

Green Goddess Sandwich

Talk about seeing green! This sandwich has it all: green vegetables, healthy fats, whole grains, and a vegetarian source of protein. Better yet, you can get it on the table in 10 minutes flat, making it the perfect nutritious lunch or dinner. And with 19 grams of protein and 9 grams of fiber per serving, it will keep you feeling full until your next meal, notes a past study !

contains Wheat , Dairy

5.0 out of 3 reviews

SERVES

4

CALORIES PER SERVING

484

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

1 avocado 1 pinch kosher salt 8 slices 100 percent whole-grain bread 1 cup fresh baby spinach 1 medium cucumber, skin on, thinly sliced 4 oz fresh mozzarella, sliced into ¼-inch thick slices 1 cup fresh sprouts of your choice ¼ cup green goddess salad dressing

Directions

1

Place avocado in a bowl with salt and thoroughly mash it with a fork.

2

Lay out four slices of bread and evenly spread each slice with some of the mashed avocado. Top each slice of bread with an even amount of spinach, cucumber, mozzarella, and sprouts.

3

Spread a tablespoon of green goddess dressing over each remaining slice of bread and use it to top each sandwich. Slice the sandwiches in half and serve.

Nutrition Facts

Amount per serving

Serving size 1 sandwich

calories

484

total fat

23g

saturated fat

4.6g

protein

19g

carbohydrates

52g

fiber

9g

sugar

10g

added sugar

8g

sodium

648mg

TAGS:

Wheat , Dairy , Mediterranean , Vegetarian , High-Fiber , Anti-Inflammatory , Quick & Easy , Lunch , Dinner

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6 James Pearsell/Getty Images

Whole-Wheat Tuna Wrap

Mayonnaise - and too much of it - has given the traditional tuna salad a not-so-great reputation. We've changed that with this nutritious recipe that combines white wine vinegar and heart-healthy olive oil to produce a tasty meal. Add vegetables to the mix. Then roll it in a whole-wheat wrap and you'll add more than 5 grams (g) of fiber per serving, according to the Mayo Clinic .

contains Fin fish , Wheat

4.3 out of 18 reviews

SERVES

2

CALORIES PER SERVING

463

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

2 5-oz cans tuna, canned in water, no salt added, drained 3 tbsp white wine vinegar 2 tbsp extra-virgin olive oil ¼ cup pitted black olives, chopped 1 pinch kosher salt 1 pinch freshly ground black pepper 2 whole-wheat tortillas 2 cups lettuce of your choice (the darker, the better) 1 medium tomato, chopped

Directions

1

In a small bowl, place tuna, vinegar, olive oil, olives, salt, and pepper. Gently stir to combine.

2

Lay tortillas flat and fill each one with half of the tuna mixture. Top each with half of lettuce and tomatoes and roll wrap closed.

Nutrition Facts

Amount per serving

calories

463

total fat

26g

saturated fat

5.5g

protein

33g

carbohydrates

25g

fiber

5.2g

sugar

3.1g

added sugar

1g

sodium

666mg

TAGS:

Fin fish , Wheat , Mediterranean , High-Fiber , High-Protein , Quick & Easy , Lunch

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7 Alamy

Beef Tenderloin Sandwich

Leftover beef tenderloin or steak atop a bed of arugula and sourdough can be a hearty meal. Arugula, also called rocket, is a delicious leafy green with a distinct peppery flavor that pairs well with both steak and mustard. It's also packed with nutrition to make your sandwich even better for you. According to USDA data , arugula is a source of calcium, fiber, and vitamins A and C.

contains Wheat

4.7 out of 6 reviews

SERVES

1

CALORIES PER SERVING

532

AUTHOR

Kelly Kennedy, RDN

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

2 slices sourdough bread 1 cup arugula 3 oz leftover beef tenderloin or steak, sliced 1 tbsp grainy mustard

Directions

1

Place the bread on a serving plate and top one slice with arugula and tenderloin.

2

Spread mustard on the other slice of bread and place it on top of the other ingredients.

Nutrition Facts

Amount per serving

calories

532

total fat

24g

saturated fat

9.5g

protein

27g

carbohydrates

45g

fiber

2.3g

sugar

4.4g

added sugar

4g

sodium

712mg

TAGS:

Wheat , High-Protein , Family-Friendly , Quick & Easy , Lunch

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8 Adobe Stock

Turkey, Apple, and Cheddar Sandwich

If you've never used apples in a savory pairing, this upgraded turkey sandwich is likely to become a fast favorite. Granny Smith apples have a characteristic tart flavor that cuts through the creaminess of the cheese. Use 100 percent whole-wheat bread that lists whole-wheat flour as the first ingredient for a fiber- and nutrient-packed base for your sandwich. According to data from the USDA , you'll get almost 4 g of fiber from the bread alone.

contains Wheat , Dairy

4.9 out of 10 reviews

SERVES

2

CALORIES PER SERVING

415

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

4 slices whole-wheat bread 4 oz fresh roasted turkey breast, sliced or deli turkey 2 slices cheddar cheese ½ Granny Smith apple, thinly sliced ½ cup red leaf lettuce, rinsed and thoroughly dried 1½ tbsp grainy mustard

Directions

1

Lay 1 slice of bread on each of 2 serving plates. Top each with half the turkey, cheese, apple, and lettuce.

2

Spread half the mustard on each of 2 more slices of bread before using them to top each sandwich.

Nutrition Facts

Amount per serving

calories

415

total fat

13g

saturated fat

5.8g

protein

30g

carbohydrates

38g

fiber

5.2g

sugar

10.1g

added sugar

6g

sodium

699mg

TAGS:

Wheat , Dairy , High-Fiber , High-Protein , Quick & Easy , Lunch

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Editorial Sources and Fact-Checking

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

1. Sandwich. Britannica . May 28, 2024.
2. Study Finds What Makes the Perfect Sandwich. SWNS Digital . July 31, 2023.
3. Build a Better Sandwich With MyPlate. MyPlate.gov .
4. What Are Refined Grains? U.S. Department of Agriculture . October 25, 2023.
5. Kennedy J et al. Estimated Effects of Reductions in Processed Meat Consumption and Unprocessed Red Meat Consumption on Occurrences of Type 2 Diabetes, Cardiovascular Disease, Colorectal Cancer, and Mortality in the USA: A Microsimulation Study. Lancet Planetary Health . July 2024.

Meet Our Experts See Our Editorial Policy Meet Our Health Expert Network Meet Our Experts

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian , iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible - she can often be found running or hiking, and has completed a marathon in every state.

See full bio

Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She manages and oversees nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She has developed and reviewed various meal plans, books, slideshows, and online tools, and has overseen the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

See full bio See Our Editorial Policy Meet Our Health Expert Network