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Publication #FCS8699

Healthy Eating: Super Sandwiches1

Jennifer Hillan, Emily Minton, and Linda Bobroff2

Sandwiches can make quick, easy, and nutritious meals. Below are tips to create new sandwich favorites!


Bread comes in many varieties. Experiment with sandwiches made with pita pockets, bagels, or tortillas!

Choose whole-grain breads. They provide energy, vitamins, minerals, and fiber. Try whole wheat, pumpernickel, rye, or others made with whole-grain flours.

Figure 1. 

Turkey and leafy greens on whole-grain bread with chutney.


Credits: Kevin Elliott Chi. License: CC BY-NC-SA 2.0. Source:

[Click thumbnail to enlarge.]


For a low-fat filling, mix shredded tuna, turkey, or chicken with low-fat plain yogurt instead of mayonnaise. Try adding chopped onion, celery, and cucumber or pickle for more flavor and crunch!

TIP: When using low-fat plain yogurt, try adding herbs or spices like dill or cumin for more flavor.

Instead of peanut butter and jelly, try peanut butter and sliced banana. Add a little honey for a sweeter sandwich.

Try mashed canned beans or firm tofu flavored with chopped onion, parsley, garlic, pepper, or other spices. Chickpeas, black beans, and kidney beans work well.

Go easy on spreads such as mayonnaise, margarine, butter, and cream cheese. They add calories and fat but few vitamins and minerals. Instead try mustard, low-fat plain yogurt, or different flavors of hummus.

When buying deli meats, choose lean roast beef, ham, or turkey. Ask for meats without added salt.

Figure 2. 

Place low-fat deli meat on whole-grain bread and top it with shredded carrots and other vegetables for a healthy sandwich.


[Click thumbnail to enlarge.]


Give your sandwich a nutritious boost by adding vegetables or fruit. Try apples, pineapple, radishes, spinach, tomatoes, cabbage, cucumber, or grated carrots or zucchini.



La versión en español de este documento es Alimentación Saludable: Super sándwiches (FCS8699-Span). This document is FCS8699, one of a series of the Department of Family, Youth, and Community Sciences, UF/IFAS Extension. Published February 2005. Revised May 2012. Reviewed June 2015. Visit the EDIS website at


Jennifer Hillan, MSH, RD, LD/N, former ENAFS nutrition educator/trainer; Emily Minton, former ENAFS program coordinator; and Linda Bobroff, professor, Department of Family, Youth and Community Sciences, UF/IFAS Extension, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county's UF/IFAS Extension office.

U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.