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?

 

 

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categories: lunch, protein, vegetables, whole foods, whole grains17 comments

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.

  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!

    • Emily
      Aug 10, 2011 @ 8:51 am

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

  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 :)

    • Emily
      Aug 10, 2011 @ 8:52 am

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

  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!

  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.

  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.

  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!

  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!

  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.)

  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!

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

    Looks like the perfect turkey sandwich to me!

  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!

  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!

    • Emily
      Aug 13, 2011 @ 9:06 am

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