Description
Build the perfect balanced sandwich with the right mix of protein, fiber, healthy fats, and complex carbs. Learn easy tips to create satisfying, nutritious sandwiches every time.
Ingredients
2 slices whole grain or sprouted bread
3 oz sliced grilled chicken breast or turkey
1 tbsp hummus or mashed avocado
1 slice low-fat cheese or 2 tbsp crumbled feta (optional)
1/2 cup baby spinach or mixed greens
2–3 slices tomato
1/4 cup shredded carrots or cucumber slices
Salt and pepper to taste
Optional: whole grain mustard or light vinaigrette drizzle
Instructions
Toast the bread slices lightly if desired.
Spread hummus or mashed avocado on one or both slices of bread.
Layer the grilled chicken or turkey, followed by cheese if using.
Add the spinach, tomato slices, and shredded carrots.
Season with salt, pepper, and optional mustard or dressing.
Close the sandwich, slice in half, and serve immediately or wrap for later.
Notes
Swap chicken for tuna, tempeh, or hard-boiled eggs for variety.
Use a low-carb or gluten-free bread if needed.
Add sprouts, pickled onions, or microgreens for extra flavor and nutrients.
This sandwich holds well for 4-5 hours, making it perfect for lunchboxes.
Macros can be adjusted based on portion sizes and ingredient swaps.
- Prep Time: 10 minutes
- Cook Time: 0 minutes (use pre-cooked protein)
- Category: Lunch, Sandwiches, Healthy Meals
- Method: No-Cook / Assembly
- Cuisine: American, Health-Focused
