Healthy Sandwich Recipes You’ll be Glad to Try

Eating a balanced and healthy diet is essential for our overall health and well-being. One great way to incorporate nutritious foods into our diet is by making sandwiches that are both delicious and good for us. With a wide variety of ingredients to choose from, it’s easy to make a sandwich that is high in fibre, protein, and healthy fats. In this guide, we’ll explore some tasty and nutritious sandwich recipes that are perfect for any meal of the day. 

These recipes are easy to make and can be customised to suit your individual tastes and dietary preferences. Whether you’re looking for a quick lunch or a hearty dinner, these healthy sandwich ideas are sure to satisfy your hunger and keep you feeling energised throughout the day.

Grilled Paneer Sandwich Recipe

Recipe Name	Grilled Paneer Sandwich Recipe
Place of Origin	Indian
Total Time Taken	15 minutes
Preparation Time	7 minutes

Ingredients

• Paneer cubes – ½ cup
• Black Pepper Powder – 1/2 Tbsp
• Brown bread slices – 4
• Capsicum sliced – ¼ cup
• Sliced onion – 1 Small
• Ginger garlic paste – 1 Tbsp
• Soya sauce – 1 Tbsp
• Red chilli sauce – 1 Tbsp
• White vinegar – 1/4 Tbsp
• Desi ghee – 2 Tbsp

Method

Step 1: Heat oil in a pan and then prepare the paneer filling. Now include ginger garlic paste, sliced onions, and chopped capsicum. 2 minutes of sautéing.

Step 2: Add salt, vinegar, soy sauce, and red chilli sauce after that. The paneer cubes are added next and sauteed for a further two to three minutes. You’ve already made your paneer stuffing.  

Step 3: Put the paneer stuffing on one of the two bread slices. Add another piece of bread on top of it. Before grilling the sandwiches, add some butter to them.

Step 4: The paneer sandwich needs to be placed in a sandwich maker and grilled until it becomes crisp and golden.

Nutritional Content in Grilled Paneer Sandwich Recipe

Calories	169 kcal
Fats	8g
Carbs	18g
Protein	3g

Soya Sandwich

Recipe Name	Soya Sandwich Recipe
Place of Origin	Indian
Total Time Taken	15 minutes
Preparation Time	5 minutes

Ingredients

• Carrots – 1 no
• Boiled soya granules – 100 gms
• Coriander leaves- a bunch
• Brown Bread
• Chopped onions – 1 no
• Chopped tomatoes – 1 no
• Green chilli
• Chopped capsicum – 1 no

Method

Step 1: Put olive oil in a pan. Then, add the boiling soya granules and all of the vegetables.

Step 2: And spices like salt, black pepper, oregano basil, and chilli flakes.

Step 3: Then, cook everything properly, like sautéing all the vegetables.

Step 4: Then, sandwich this mixture between two slices of bread and cook it.

Nutritional Content in Soya Sandwich

Calories	214 kcal
Fats	3g
Carbs	33g
Protein	14g

Carrot Egg Sandwich Recipe

Recipe Name	Carrot Egg Sandwich Recipe
Place of Origin	Indian
Total Time Taken	20 minutes
Preparation Time	5 minutes

Ingredients

• Bread Slices – 2
• Grated Carrot – 1/2
• Egg Whites – 2
• Mint Chutney – As Required

Method

Step 1: To begin, toast two slices of bread to your desired crispiness.

Step 2: Second, grate the carrot on one side of a platter and boil the eggs on the other.

Step 3: Finally, spread some mint chutney on toasted bread and top with grated carrot and sliced egg whites.

Nutritional Content in Carrot Egg Sandwich

Calories	90kcal
Fats	1g
Carbs	18g
Protein	11g

Egg White Sandwich Recipe

Recipe Name	Egg White Sandwich Recipe
Place of Origin	Indian
Total Time Taken	30 minutes
Preparation Time	10 minutes

Ingredients

• Bread – 2 slices
• Eggs- 2
• Green Onion- 1 medium size, chopped
• Salt and pepper- As per the taste
• Paprika – 1 teaspoon

Method

Step 1: In a saucepan, combine the egg and some water.

Step 2:  Bring water to a boil and then remove from heat.

Step 3: Then, cover and leave the eggs in hot water for 10-20 minutes.

Step 4: Remove the saucepan from the hot water. The eggs should then be allowed to cool before peeling.

Step 5: Remove the yolk (yellow component) and cut the remaining white part.

Step 6: Take a pan. Then, add the diced eggs, green onion, and spring onion and sauté them.Season with salt, pepper, and paprika.

Step 7: Then, spread the prepared mixture between the two slices of bread and grill.

Nutritional Content in Egg White Sandwich

Calories	320 kcal
Fats	14g
Carbs	35g
Protein	12g

Hung Curd Sandwich Recipe

Recipe Name	Hung Curd Sandwich Recipe
Place of Origin	Indian
Total Time Taken	15 minutes
Preparation Time	10 minutes

Ingredients

• Curd – 1/2 cup
• Bell Peppers – 1/2 cup, finely chopped
• Whole Wheat Bread – 4 slices
• Carrots, Iceberg Lettuce – 1/2 cup
• Black pepper – 2 pinch
• Dried herbs/Oregano – 2 pinch
• Green chilli – 2 finely chopped
• Salt – As per taste

Method

Step 1: To begin making hung curd, pour 2 cups curd in a muslin cloth and tie it tightly. 

Step 2: Refrigerate it overnight or for 2 hours, or until the curd has lost all of its water and has thickened and become creamy.

Step 3: Then, carefully chop the red, yellow, and green bell peppers, carrots, and iceberg lettuce.

Step 4: Place the hanging curd in a bowl and top with the vegetables. Combine thoroughly.

Step 5: Now, season with black pepper and oregano or dried herbs of your choice. Add the finely chopped green chilli and season with salt to taste.

Step 6: Spread the prepared stuffing on both sides of the whole wheat bread. Cover with another slice and gently push down. 

Step 7: Grill or cook the curd sandwich in a skillet until crisp and brown. Finally, cut in half and enjoy your guilt-free sandwich.

Nutritional Content in Hung Curd Sandwich

Calories	285 kcal
Fats	11g
Carbs	36g
Protein	9g

Tips to Enhance the Taste

• A carrot egg sandwich can also be made without toasting the bread.
• If you don’t have hung curd, place regular curd in a muslin cloth and gently squeeze to remove extra whey. You may do this the night before and store it in the refrigerator.
• Do not finely crumble. Small bits of paneer are fine. Instead of crushing the paneer, slice it into little cubes.

Frequently Asked Questions