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20 Sandwich Recipes to Kick Start Your Lunch Hour

It’s hard to beat the convenience of a sandwich, and if you make it right, the nutritiousness and flavor as well.

Don’t believe me? Well, you just need the right recipes!

For example, pack up an Avocado Tuna Salad Sandwich, which has red apple, celery and toasted walnuts, or a perfectly-balanced Broccoli, Green Bean & Chorizo Sandwich, made with a sloppy Joe-style mixture of sausage, veggies, and cheese seasoned with cloves and nutmeg.

Amazing sandwiches are made with amazing whole-grain bread, as well, and you’ll find all the usual suspects here–pita, ciabatta, or challah, to name a few.

So whip out your cutting board and dive into these sandwiches. Lunchtime will never be the same again!

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Avocado Tuna Salad Sandwich

Serves 4

Infuse new life into tired tuna fish salad with mashed avocado.

When it’s mixed right in, the tuna salad doesn’t look anything like the kind served in school cafeterias or questionable delis. Instead it’s bright and fresh in terms of appearance and flavor.

This tuna salad is also decked out with a little Waldorf salad inspiration: red apple, celery, and toasted walnuts.

Nutrition Facts (Per Serving)

404

Calories

32 g

Protein

33 g

Carbs

17 g

Fat

Ingredients

2 cans (6.4 oz. each) flaked light tuna

1 ripe avocado

1/2 cup chopped celery

1/2 cup chopped red onion

1/2 red apple, diced

1/4 cup walnuts, toasted and chopped

1 Tbsp. pickle juice

1 tsp. dried dill

1/2 tsp. Dijon mustard

1/4 tsp. ground cumin

Salt and freshly ground black pepper to taste

8 slices whole-wheat bread

Get the Recipe

Ham, Egg & Blackberry Open-Faced Sandwich

Serves 1

Sometimes for breakfast all you need is toast, eggs, and protein. This awesome sandwich builds on that basic concept, taking it to the next level with a stellar combination of breakfast ingredients. An open-faced ham sandwich is topped with a fried egg and fresh chives.

What ties it all together is a dollop of blackberry jam on top.

Nutrition Facts (Per Serving)

317

Calories

24 g

Protein

33 g

Carbs

9 g

Fat

Ingredients

1 slice whole-grain bread, toasted

6 slices honey deli ham

1 large egg, fried medium

1 Tbsp. blackberry jam

1/4 tsp. salt

Sprinkle of freshly ground black pepper

Fresh chives, for garnish

Get the Recipe

Black Truffle Reuben Sandwich

Serves 6

Sometimes you want a sandwich to be like a protein delivery system that’s stuffed with meat, and it doesn’t matter if it’s “healthy.”

This is the sandwich you’re going to want when you’re indulging your inner carnivore. It’s hefty, it’s cheesy, and it’s stacked with corned beef. It’s not a light lunch by any means, but the kind of sandwich that makes you daydream about your next cheat meal.

Nutrition Facts (Per Serving)

680

Calories

37 g

Protein

37 g

Carbs

44 g

Fat

Ingredients

12 slices rye bread

2 lbs. corned beef, sliced medium thickness

8 slices Swiss cheese

1 lb. sauerkraut, drained

1 Tbsp. extra-virgin olive oil

1 cup vegannaise

1/2 tsp. paprika

1/2 tsp. black truffle oil

3 Tbsp. minced onion

1 Tbsp. horseradish

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Get the Recipe

Monte Cristo Waffle Sandwich

Serves 2

To boost the macros of this elaborate sandwich, use protein waffles.

Mix together a scoop of vanilla whey protein, an egg, an egg white, and a teaspoon of baking powder. Finish the protein waffle batter with your sweetener of choice, such as a packet of stevia, and enough water to make it a good consistency. Then use the batter in your waffle iron as usual.

Nutrition Facts (Per Serving)

672

Calories

40 g

Protein

58 g

Carbs

33 g

Fat

Ingredients

4 whole-grain waffles

1/2 cup (2 oz.) shredded Swiss cheese

1/4 lb. shaved honey-baked ham

1/4 cup raspberry jam

1/4 lb. shaved turkey

2 large eggs

1/4 cup milk

2 Tbsp. butter, melted

Get the Recipe

Turkey & Avocado Sandwich

Serves 4

This isn’t just any turkey sandwich. It’s Chef Tom Colicchio’s turkey sandwich, which means it delivers next-level flavor with fresh sage, bacon, avocado, and balsamic onion marmalade piled onto ciabatta bread.

Top Chef judge Tom Colicchio rose to fame as the co-founder of Gramercy Tavern in NYC, but now also has a casual restaurant called Craft that specializes in sandwiches. For more out-of-this-world sandwiches, pick up the ‘wichcraft coobook.

Nutrition Facts (Per Serving)

754

Calories

96 g

Protein

29 g

Carbs

31 g

Fat

Ingredients

Balsamic Onion Marmalade:

1 Tbsp. vegetable oil

4 medium onions, thinly sliced

Salt and freshly ground black pepper to taste

1/3 cup granulated sugar

2/3 cup balsamic vinegar

Turkey Sandwich:

6 fresh sage leaves

1 boneless turkey breast (about 3 lb.)

2 Tbsp. unsalted butter, softened

Salt and freshly ground black pepper to taste

12 slices bacon

4 ciabatta rolls

1/2 cup balsamic onion marmalade

1 ripe avocado, pitted and sliced

4 Tbsp. mayonnaise

Get the Recipe

'wichcraft: Craft a Sandwich into a Meal--And a Meal into a Sandwich

By Tom Colicchio
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Thai Turkey Meatball Subs

Serves 4

When you think of a meatball sub, you probably envision a sandwich smothered in mozzarella and marinara. But they can be made of anything, and this Asian-inspired version is not only healthier but maybe more even flavorful than classic Italian meatballs.

They’re seasoned with cumin, coriander, and smoked paprika and topped with spicy Monterey Jack cheese and pineapple coleslaw.

Nutrition Facts (Per Serving)

767

Calories

52 g

Protein

80 g

Carbs

30 g

Fat

Ingredients

Turkey Meatball Sub:

2 Tbsp. extra-virgin olive oil

1 onion, diced

2 cloves garlic, minced

1/2 tsp. smoked paprika

1 tsp. cumin

1 tsp. ground coriander

1 lb. extra-lean ground turkey

1/4 bunch fresh cilantro, chopped

4 French-style rolls, split and toasted

4 slices Monterey Jack cheese with jalapeno

1 avocado, pitted and thinly sliced

Coleslaw:

2 head baby bok choy, trimmed and thinly sliced

1 cup shredded red cabbage

1 cup fresh pineapple, chopped

1 Tbsp. apple cider vinegar

1/2 Tbsp. pure honey

1/2 red Thai chili pepper, deseeded and diced

Get the Recipe

Habanero & Rum Pulled Pork Sandwiches

Serves 4

This sandwich is for the BBQ lovers.

Pork gets marinated in molasses, fresh habanero peppers, and spices like cumin. Then it’s slow-roasted in the oven for two hours.

After that, it’ll be fork-tender so it’s ready for some incredible sandwiches that aren’t tough or chewy.

Nutrition Facts (Per Serving)

664

Calories

32 g

Protein

71 g

Carbs

25 g

Fat

Ingredients

Pulled Pork:

1 lb. pork shoulder blade roast

2 Tbsp. molasses

1/2 cup water

1–2 red habanero peppers, destemmed and cut into 4 pieces

2 tsp. cumin seeds

2 tsp. fennel seeds

1 small onion, finely chopped

1 Tbsp. paprika

1/2 tsp. freshly ground black pepper

1 tsp. brown sugar

1 Tbsp. salt

1 tsp. yellow mustard seeds

Molasses Rum BBQ Sauce:

2 cups low-sodium chicken broth

1/3 cup rum

4 Tbsp. molasses

1 large tomato, finely chopped

1 small yellow onion, finely chopped

3 cloves garlic, minced

1/2 Tbsp. sunflower oil

 

Sandwiches:

4 whole-wheat sandwich rolls

1 cup prepared coleslaw

Get the Recipe

Satay Chicken Salad Sandwich

Serves 4

Forget everything you know about chicken salad. This is infused with Asian flavors, and it doesn’t require a trip to the specialty grocery store.

You’ll need plain shredded chicken, of course, which can be made in a slow cooker. In a separate bowl, stir together the satay sauce of peanut butter, chili sauce, liquid aminos, and red pepper flakes. Pour it over the shredded chicken, and spoon it onto whole-wheat bread for a healthy chicken salad sandwich.

Nutrition Facts (Per Serving)

350

Calories

34 g

Protein

55 g

Carbs

11 g

Fat

Ingredients

2 Tbsp. peanut butter (or tahini)

2 Tbsp. sweet chili sauce

1 Tbsp. liquid aminos

1 Tbsp. chopped peanuts (optional)

1 tsp. red pepper flakes

1 tsp. coconut palm sugar (or other sweetener)

1 Tbsp. coconut milk

2 cups shredded chicken

4 slices whole-wheat bread

Get the Recipe

Pumpkin Grilled Cheese with Apples and Cheddar

Serves 2

The simple grilled cheese you’ve loved since childhood can be upgraded to a fancy sandwich with just a couple ingredients.

It helps to start with good bread – none of that tasteless Wonder stuff. Then this grilled cheese becomes sweet and savory with a combo of cheddar, apples, and pumpkin. Fresh arugula adds a bit of bite, or for a milder flavor, substitute baby spinach.

Nutrition Facts (Per Serving)

557

Calories

17 g

Protein

67 g

Carbs

26 g

Fat

Ingredients

4 slices challah bread

1 small pumpkin

1/2 gala apple, thinly sliced

1/4 cup (2 oz.) sharp cheddar, sliced or shredded

1/2 cup baby arugula

2 Tbsp. butter

Get the Recipe

Mediterranean Hummus Tuna Sandwich

Serves 4

This open-faced tuna sandwich is all dressed up. Along with mayo and mustard, the tuna salad has white beans, green onion, and cornichons (those awesome mini pickles). Then it’s layered on the bread with a generous amount of hummus and a handful of sliced radishes.

The result is a sandwich that tastes like it’s from a gourmet deli – with just 2 grams of saturated fat.

Nutrition Facts (Per Serving)

357

Calories

27 g

Protein

36 g

Carbs

12 g

Fat

Ingredients

1 can (7 oz.) albacore tuna in oil

2 Tbsp. minced celery

1/2 Tbsp. sliced green onion

1 Tbsp. minced cornichons

1 Tbsp. fresh lemon juice

1 Tbsp. mayonnaise

1 Tbsp. reserved oil from tuna

1/2 tsp. Dijon mustard

1/4 tsp. salt

1/8 tsp. freshly ground black pepper

1/4 cup cannellini beans

8 slices whole-wheat bread

1/2 cup hummus

1/2 cup sliced radishes

Get the Recipe

Balsamic Strawberry Avocado Sandwich

Serves 1

This sandwich satisfies like peanut butter and jelly, but it does it with two kinds of fresh fruit. And it’s not just filling because of the bread and avocado.

There are also several kinds of cheese – anything creamy and/or mild will work, and you can stick it under the broiler if you’d rather it be a toasty, melty fruit and cheese sandwich.

Nutrition Facts (Per Serving)

317

Calories

21 g

Protein

30 g

Carbs

17 g

Fat

Ingredients

2 slices whole-wheat bread, toasted

1 wedge creamy garlic and herb cheese (such as Laughing Cow)

1/4 avocado, mashed

1/4 cup sliced strawberries

1 Tbsp. reduced-fat feta

1 slice reduced-fat Swiss cheese

1/2 Tbsp. balsamic vinegar

Get the Recipe

Peanut Butter & Basil Sandwich

Serves 1

If peanut butter and jelly sandwiches are too sweet for you, here’s a grown-up alternative. Rather than slathering on sugary fruit preserves, this peanut butter sandwich adds a fresh ingredient that’ll surprise you.

But the combination of basil and peanut butter makes sense when considering the great Thai dishes like chicken satay and of course pad Thai.

Nutrition Facts (Per Serving)

360

Calories

17 g

Protein

35 g

Carbs

18 g

Fat

Ingredients

2 slices whole-wheat bread

2 Tbsp. natural peanut butter

Handful of fresh basil

1 tsp. pure honey, for drizzling

Get the Recipe

Buffalo Chicken Panini

Serves 4

Enjoy the comfort-food flavors of Buffalo chicken in a lean panini. It has an awesome sauce made of sour cream and blue cheese. Once you try it, you’ll want to whip it up for every kind of sandwich from turkey to roast beef.

The chicken breast is cooked in hot sauce with just enough butter, and then it’s pressed between sourdough bread on a grill pan so everything meld together for a perfect bite.

Nutrition Facts (Per Serving)

530

Calories

47 g

Protein

45 g

Carbs

16 g

Fat

Ingredients

1/4 cup fat-free sour cream

1/2 cup (2 oz.) crumbled blue cheese

2 Tbsp. hot sauce

1 Tbsp. butter, melted

1 tsp. red wine vinegar

Cooking spray

1 lb. boneless skinless chicken breasts, pounded to 1/2” thickness

1/3 cup thinly sliced celery

8 slices whole-wheat sourdough bread

Get the Recipe

Crock Pot Cuban Sandwiches

Serves 8

To make Cuban sandwiches, you’re going to need a heap of succulent roast pork. And the easiest way to cook it at home is with a Crock Pot.

Brown it on all sides in a skillet with a sliced onion, and then transfer it to the slow cooker. Add a tomato-citrus blend and chopped pickles. Then leave it all to cook for several hours, depending on the heat level.

You can start this in the morning or the afternoon to work around your schedule.

Nutrition Facts (Per Serving)

519

Calories

44 g

Protein

37 g

Carbs

22 g

Fat

Ingredients

1 Tbsp. oil

1 1/2 lb. lean boneless pork roast

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1 onion, thinly sliced

1 can (6 oz.) tomato paste

1/2 cup orange juice

1/2 cup diced pickles

Juice and zest of 1 lime

8 soft potato rolls

8 slices Swiss cheese

8 slices deli ham

8 dill pickles

Mustard to taste

Get the Recipe

Broccoli, Green Bean & Chorizo Sandwich

Serves 2

When you want to balance healthy ingredients with a meaty sandwich, this is the one to make. You can substitute some of the ingredients, like using Monterey Jack instead of Manchego cheese, or pork chorizo rather than turkey.

No matter what, this sloppy Joe-style sandwich will be a home run with the combo of veggies, sausage, and cheese seasoned with nutmeg and cloves. The flavors are impressive even though it’s easy to cook the green beans, broccoli, and sausage, then toast the sandwich in the oven.

Nutrition Facts (Per Serving)

584

Calories

31 g

Protein

60 g

Carbs

25 g

Fat

Ingredients

1 medium head broccoli

1/4 lb. string beans

1 link turkey chorizo

2 links turkey sausage

1 clove garlic

4 slices rustic bread

1/4 cup (1 oz.) grated Parmesan

2 slices Manchego cheese (or Monterey Jack)

2 slices Chihuahua cheese (or mild white cheddar)

Get the Recipe

Steak & Deviled Egg Sandwich

Serves 1

This sandwich makes an awesome steak breakfast, steak lunch, or steak dinner. And like the deviled eggs inside, it could make a great snack too, especially if you’re following a high-calorie meal plan to gain muscle.

This is so easy it hardly needs a recipe. Throw some skirt steak on the grill or in a hot skillet. Meanwhile, chop up boiled eggs with grainy mustard, a bit of mayo, and Worcestershire sauce. Stuff the steak and eggs into a toasted pita with greens, and wolf it down.

Nutrition Facts (Per Serving)

431

Calories

35 g

Protein

37 g

Carbs

16 g

Fat

Ingredients

3 oz. skirt steak, grilled

1 hard-boiled egg

1 tsp. Dijon mustard

1 tsp. mayonnaise

Dash of Worcestershire sauce

Handful of arugula

1 whole-wheat pita, lightly toasted

Get the Recipe

Spiced Lentil, Sweet Potato & Kale Whole-Wheat Pockets

Serves 6

This sandwich is perfect for winter with sweet potatoes, lentils, and kale. Think of it as a vegetable sandwich baked into a pita pocket.

Not only are they an awesome made-from-scratch meal, but these lentil pitas are convenient too. They travel well and can be enjoyed heated or at room temp. Any leftovers can be individually wrapped and stashed in the freezer.

Nutrition Facts (Per Serving)

494

Calories

13 g

Protein

83 g

Carbs

13 g

Fat

Ingredients

Dough:

1 cup warm water

2 tsp. active dry yeast

1 1/2 cups whole-wheat flour

1 1/2 cups all-purpose flour

1 1/2 tsp. salt

3 Tbsp. extra-virgin olive oil, divided

Filling:

3 small sweet potatoes, scrubbed clean

2 Tbsp. extra-virgin olive oil, divided

1 medium yellow onion

2 cloves garlic, minced

1 tsp. ground cumin

1/2 tsp. ground cinnamon

1/2 tsp. ground allspice

1/2 cup French green lentils, rinsed

2 cups water

1/2 bunch kale, stems and tough ribs removed

1/2 tsp. salt

Get the Recipe

Oven-Fried Eggplant Po’ Boy

Serves 5

A vegetarian sandwich can be incredibly filling. Take this one, for example, which is one part Louisiana po’ boy and one part Italian eggplant parm.

There’s no Parmesan in the recipe, but the eggplant is sliced into rounds and coated in a thick cornmeal batter. After it bakes in the oven, the cayenne-spiced eggplant gets served up on a hoagie with marinara, lettuce, and tomato.

Nutrition Facts (Per Serving)

311

Calories

11 g

Protein

61 g

Carbs

4 g

Fat

Ingredients

1 large eggplant (about 1 1/4 lbs.)

3/4 cup unsweetened almond milk

1/2 cup cornmeal

1/4 cup brown rice flour

1 Tbsp. lemon juice

1 tsp. garlic powder

1 tsp. salt

1/2 tsp. onion powder

1/4 tsp. ground cayenne (or more to taste)

1/4 tsp. freshly ground black pepper

5 whole-wheat hoagie rolls

Get the Recipe

Mini Cucumber Sandwiches

Serves 1

Cucumber slices can make a great sandwich, but they tend to be served as a snack instead of a meal because they cucumbers are so low-calorie.

This recipe switches things up by using cucumber slices instead of bread, so there’s still a tasty sandwich filling of meat and cheese. This is a great alternative if you’re going grain-free or cutting back on bread.

Nutrition Facts (Per Serving)

204

Calories

22 g

Protein

5 g

Carbs

11 g

Fat

Ingredients

8 cucumber slices

4 slices deli turkey

1 slice cheddar cheese

Get the Recipe

Turkey Club with Bacon & Sautéed Chard

Serves 4

This club sandwich has been updated, so it’ll satisfy cravings for classic flavors as well as culinary trends.

It still starts with thinly sliced turkey, crispy bacon, and rye bread with a touch of Dijon mustard. What takes it to the next level is cooking the onions and Swiss chard together in a skillet. It only takes about 10 minutes to upgrade this sandwich with two simple ingredients.

Nutrition Facts (Per Serving)

355

Calories

19 g

Protein

39 g

Carbs

14 g

Fat

Ingredients

8 slices bacon

1 Tbsp. extra-virgin olive oil

1 small onion

1 Tbsp. Dijon mustard

1/2 bunch Swiss chard

Salt and freshly ground black pepper to taste

8 slices rye bread

1/2 lb. deli turkey

Get the Recipe

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Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.