These tips can make your sandwich not only delicious, but nutritious.

Whether you're heading to work, sending lunch to school or grabbing a bite between activities, sandwiches can be a convenient meal option that fits into a busy day. They're quick to make, easy to pack and simple to eat on the go.

The problem is that sandwiches aren't always the best choice when you're trying to follow a healthy diet. Some are loaded with processed meats, cheese and creamy spreads that can add a lot of sodium, saturated fat and calories. But luckily there are some easy ways to turn an ordinary sandwich into a good-for-you meal that still tastes great.

Here are some simple tips to build a healthier but equally tasty sandwich.

Start With Better Bread

The bread is the foundation of any sandwich. Choosing the right type can add fiber, vitamins and minerals to your meal.

Consider using:

• 100% whole grain or whole wheat bread, wraps or pitas (beware of sugar in the bread. Some slices have 3-4 grams per slice, which is equal to 1 tsp)
• Bread with at least a few grams of fiber per serving
• Alternatives to bread, such as lettuce leaves or cucumber halves to house your fillings

Whole grains help keep you feeling full longer and support heart health. When reading ingredient lists, look for "whole grain" or "whole wheat" as one of the first ingredients.

Choose Lean Protein

Protein helps keep you satisfied and provides important nutrients, but some sandwich fillings are healthier choices than others.

Good options include:

• Turkey breast
• Chicken breast
• Tuna or salmon
• Eggs
• Beans or hummus
• Tofu or tempeh

Try to limit heavily processed meats such as salami, bologna and some deli meats, which can be high in sodium and preservatives.

Pile On the Veggies

Vegetables add flavor, crunch, color and nutrition without many calories. They can also make a sandwich more filling.

Popular choices include:

• Lettuce or spinach
• Tomatoes
• Cucumbers
• Bell peppers
• Red onions
• Shredded carrots
• Sprouts

Many people don't eat enough vegetables each day, and sandwiches are an easy way to fit more into your diet. Plus, they're one of the easiest ways to turn a boring sandwich into a masterpiece!

Be Smart About Spreads

Condiments add flavor but they can also add a lot of fat, sodium and calories. Mayonnaise is one of the biggest culprits when it comes to upping those totals but there are some good alternatives to this creamy spread, such as:

• Avocado
• Hummus
• Mustard
• Mashed beans
• Greek yogurt-based spreads

If you're going to use mayo or another high fat spread, just use a little and pair it with vibrant flavors, like adding a squirt or two of sriracha or some chili flakes.

Watch the Cheese

Cheese has some calcium and protein, but it's also high in saturated fat and sodium. You don't have to skip it completely, but by using less cheese or opting for reduced-fat versions, you can lower the fat, sodium and calories in your sandwich while still enjoying the rich, creamy taste.  

Make It a Balanced Meal

Instead of filling up on a large sandwich, consider pairing a smaller sandwich with healthy sides such as:

• Fresh fruit
• Cut vegetables
• A small salad
• Yogurt
• A handful of nuts

By filling your sandwich with whole grains, lean protein, plenty of vegetables and smart toppings, as well as pairing your sandwich with good-for-you sides, you can enjoy a healthy meal that's easy to eat whether you're at home, work, school or on the go.

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Date Last Reviewed: June 16, 2026

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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