8 Healthy Sandwich Recipes Under 500 Calories

8 Healthy Sandwich Recipes Under 500 Calories: Looking to spice up your lunch routine with something that’s both satisfying and healthy? Sandwiches are a staple in many diets, offering a perfect package of convenience and taste. However, not all sandwiches are created equal when it comes to nutritional value. Here are eight delicious sandwich recipes, each under 500 calories, that will invigorate your taste buds without weighing you down.

1. Turkey and Avocado Club

A Fresh Twist on a Classic

Swap out the traditional bacon and mayonnaise for a lighter club sandwich that doesn’t compromise on flavor. Use a whole wheat sandwich bread, lean turkey breast, ripe avocado slices, fresh tomato, lettuce, and just a smear of light mayo. Not only does this sandwich come in under 500 calories, but the avocado adds a creamy texture and heart-healthy fats.

2. Grilled Vegetable and Hummus Sandwich

Vibrantly Veggie

This vegetarian delight packs a punch of flavor and nutrition. Take whole-grain bread and layer it with homemade or store-bought hummus, grilled vegetables like zucchini, bell peppers, and red onions, and a handful of arugula. The hummus provides a protein boost, while the veggies make it rich in vitamins and fiber.

3. Spicy Tuna Wrap

A Protein-Packed Kick

Mix canned tuna (in water) with a little Greek yogurt and Sriracha sauce for a spicy twist. Wrap it up in a whole wheat tortilla with mixed greens, sliced cucumbers, and carrots. This wrap is not only low in calories but also high in protein and omega-3 fatty acids, making it both a heart-healthy and waist-friendly choice.

4. Caprese Chicken Sandwich

Italian Flare With a Healthy Flair

Combine grilled chicken breast with a slice of part-skim mozzarella, fresh basil leaves, and a few slices of tomato on a toasted whole-grain ciabatta roll. Drizzle a little balsamic vinegar for an added zest. It’s a tasty tribute to the Italian classic, staying low in calories but high in protein and flavor.

5. Egg Salad on Rye

A Lightened-Up Lunchtime Favorite

Make a low-calorie egg salad by using one whole egg and two egg whites, chopped and mixed with a tablespoon of Greek yogurt, mustard, dill, salt, and pepper. Spread it on two slices of rye bread and add lettuce. This version of egg salad cuts down on fat and calories but still satisfies with its rich, creamy texture and robust flavor.

6. Roast Beef and Horseradish Wrap

Lean Meat with a Bite

Spread a thin layer of horseradish sauce on a whole wheat wrap and add lean roast beef, sliced red onion, and fresh rocket (arugula). The spicy horseradish pairs perfectly with the beef, and the arugula adds a peppery bite. This sandwich is low in fat but rich in protein and flavor.

7. Smoked Salmon and Cream Cheese Bagel

A Touch of Gourmet

Choose a whole grain bagel thin or a small bagel, and spread it with light cream cheese. Top with smoked salmon, capers, and a few onion rings. This luxurious sandwich provides a good source of omega-3 fatty acids and protein while keeping the calories in check.

8. Pear, Walnut, and Ricotta Crostini

Delightfully Different

For a sweet and savory sandwich, spread part-skim ricotta cheese on whole-grain crostini or a toasted baguette slice. Top with thin pear slices and a sprinkling of chopped walnuts. This sandwich offers a delightful contrast of textures and flavors, making it a perfect snack or a light meal.


These eight healthy sandwich recipes are proof that you can enjoy delicious and fulfilling meals without consuming too many calories. Whether you’re in the mood for something savory, spicy, or sweet, there’s a sandwich on this list to satisfy your cravings while keeping your calorie intake in check.

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