It’s the quintessential lunch, right?

It can definitely be a great, easy lunch option if you are into brown-bagging it.

And if you want it to be, it can be really healthy too. Here are my tips for the healthiest turkey sandwich!

  • Bread: Because I work at a bakery, I’m a total bread snob so I use Sprouted Bread but 100% whole grain is also a good option- each slice should have at least 3 grams of protein and fiber.
  • Turkey: Natural turkey is best – no antibiotics, hormones, weird fillers, etc.
  • Cheese: Adding a slice of cheese can add a serving of dairy and some extra protein to your meal – just make sure it is real cheese!
  • Toppings: I’ve got nothing against mayo, but a topping like avocado adds good fats and lots of vitamins. Mustard is a low calorie way to add in extra flavor as well. (Or a blend of mustard + a little mayo gives you that creamy flavor without all the calories!)
  • Vegetables:  Always add vegetables! Lettuce, tomatoes, sprouts, cucumbers – whatever you can think of or have around – the more the better!

How do you make your sandwich healthy?

 

 

17 Comments (Reply )

  1. Jessica @ Healthy Dairyland
    Aug 10, 2011 @ 8:29 am

    My ultimate turkey sandwich is 100% whole wheat bread, spicy mustard, organic turkey, romaine lettuce, tomato, and swiss cheese. I’m really picky about my sandwiches too. Now that I work in the food industry and know what gets put into certain foods….well I definitely shy away from a lot of packaged foods now! I guess that isn’t a bad thing though.

    Reply

  2. Faith @ for the health of it
    Aug 10, 2011 @ 8:37 am

    Whenever I roll with a tofurkey sandwich I go heavy on the stoneground mustard and load it down with loads of romaine + sprouts. Gosh a good, wholesome, simple sandwich sounds so hearty right about now!

    Reply

    • Emily
      Aug 10, 2011 @ 8:51 am

      I almost picked up tofurkey!! It has been a long time since I’ve had it.

      Reply

  3. Estela @ Weekly Bite
    Aug 10, 2011 @ 8:48 am

    Turkey sandwiches are my go to lunch!! I like wheat bread, turkey, cheddar cheese, pickles, & dijon :)

    Reply

    • Emily
      Aug 10, 2011 @ 8:52 am

      Why didn’t I think of pickles?! They are the best!

      Reply

  4. Mercedes
    Aug 10, 2011 @ 9:06 am

    By adding pickles, jalepenos and banana peppers I find that you don’t even need a condiment!

    Reply

  5. Lindsay @ Pinch of Yum
    Aug 10, 2011 @ 11:56 am

    I love putting avocado on my sandwiches! My other favorite non-mayo spread is HUMMUS. And when you put it on the panini grill for a few minutes… it’s irresistible.

    Reply

  6. nutritionist
    Aug 10, 2011 @ 1:37 pm

    Wow… That was pretty awesome to know about different kinds of snadwiches.. But we should make sure to add nutritious foods to it.

    Reply

  7. Megan (Braise The Roof)
    Aug 10, 2011 @ 1:53 pm

    I think hummus is a good option, too, if you’re trying to avoid mayo (although nothing really compares to good old fashioned mayo if you use it in moderation, in my opinion :) ). I’m all about sprouted bread- I think my system actually handles it better than non-sprouted!

    Reply

  8. Rachel @ The Avid Appetite
    Aug 10, 2011 @ 1:56 pm

    I love the mustard-mayo blend. I use that in egg salad too – it adds so much flavor while cutting the calories!

    Reply

  9. Michelle
    Aug 10, 2011 @ 7:51 pm

    I don’t eat meat but I do add avocado to everything I consume. :) I find it’s a healthier option then cheddar cheese (at least that’s what I tell myself.)

    Reply

  10. Katie@Real Food Katie's Way
    Aug 10, 2011 @ 9:01 pm

    whole grain sprouted bread (heart heart heart), olive oil hellmans mayo(because I love the tang!) and LOADS of veggies….I love how veggies can make a sandwich seem humongous!

    Reply

  11. Maris (In Good Taste)
    Aug 11, 2011 @ 3:36 am

    Looks like the perfect turkey sandwich to me!

    Reply

  12. Luv What You Do
    Aug 11, 2011 @ 8:13 am

    I love to buy my turkey at whole foods. It is lower in sodium and tastes like real turkey. I eat it on a whole wheat or sprouted bread (also from WF) with toppings like cheese, tomato, and avacado. It is totally my go-to lunch!

    Reply

  13. Brittnie
    Aug 13, 2011 @ 4:44 am

    My fav sandwich currently: Whole wheat english muffin, turkey, HUMMUS (love love love me some hummus) and loads of veggies (bell peppers, cucumbers, tomatoes esp.). I can’t do dairy and I have yet to find a cheese substitute I like so as of now no cheese for me!

    Reply

    • Emily
      Aug 13, 2011 @ 9:06 am

      I love that you put it on an english muffin!! (And the hummus addition)

      Reply

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