25 Low-Calorie Sandwich Recipes Perfect for Summer
Reviewed by Dietitian Jessica Ball, M.S., RD
These low-calorie sandwich recipes are fresh, tasty and nutritious ways to enjoy the warm weather. Each dish contains 575 calories or fewer per serving for something that's filling yet light to help you meet your nutrition goals. From delicious summer produce like avocado, spinach and tomatoes to lean and healthy proteins like beans, tuna and turkey, these sandwiches pack a flavorful punch. Recipes like our Cucumber Sandwich and our Vegetarian Italian Hoagies are satisfying choices to help you feel energized for whatever your day holds.
Vegetarian Italian Hoagies
Traditional Italian subs feature meat but this delightfully easy sandwich packs a punch with artichoke hearts, red onion and zesty pepperoncini instead. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.
Cucumber Sandwich
This creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together.
Caprese Sandwich
This caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.
Crispy Cod Sandwich
Skip frying but keep all the crunch with this healthy baked fish sandwich recipe. The wire rack ensures both sides of the baked cod get crispy.
Beef & Bean Sloppy Joes
This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.
Chickpea Salad Sandwich
This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.
Avocado Egg Salad Sandwiches
Lighten up classic egg salad by swapping in creamy avocado instead of using mayonnaise. Sandwich it between toasted whole-wheat bread and you've got an easy, packable lunch ready for work or school.
White Bean & Avocado Sandwich
White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.
Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
Portobello "Philly Cheese Steak" Sandwich
Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We've cut down on the fat considerably--but not on the taste. All it needs is a cold beer or a glass of pinot noir on the side.
Mushroom French Dip
Meaty portobello mushrooms have just the right amount of earthy, savory flavor and the perfect texture to replace beef in these vegetarian French dip sandwiches.
Green Goddess Sandwich
This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.
Veggie Grilled Cheese with Tomato Soup
Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, upgrades this popular budget-friendly combo. "Adding veggies to a classic sandwich—in this case, broccoli, zucchini and red bell pepper—boosts the nutrient-density of the meal," she says. This recipe was part of a feature story, "The Real Cost of Healthy Food."
Tuna Salad Sandwich with Sweet Relish
This sweet twist on a classic tuna-salad sandwich is a healthy high-protein lunch that even your kids will love.
Jackfruit Sloppy Joes
Meaty jackfruit makes these vegan sloppy Joes rich and filling. Jackfruit, a starchy tropical fruit, is mildly nutty and sweet, a blank canvas for a warm and spicy sauce like the one for this quick meat-free sandwich.
Turkey-Apple-Brie Sandwiches
Hollowed-out baguettes hold a satisfying combo of tart apples, creamy Brie and protein-rich, shredded turkey.
Mushroom Melts
This mushroom melt has both Gruyère and Swiss cheeses that work together with earthy mushrooms to create a delicious ooey-gooey vegetarian grilled cheese. Balsamic vinegar helps lighten the sandwich, and the thin slices of rye bread help keep the sodium in check.
Tomato-&-Avocado Cheese Sandwich
Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.
Strawberry & Cream Cheese Sandwich
Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.
Spinach Panini
This warm panini recipe is an easy choice when you're preparing lunch for four. Each sandwich is loaded with a full cup of spinach and flavorful basil and feta cheese--so tasty!
Spanakopita Grilled Cheese Sandwiches
These grilled cheese sandwiches give you all the flavors of the Greek spinach pie, spanakopita, without dealing with fussy layers of phyllo--perfect for an easy weeknight dinner. The creamy flavor-packed filling works well in more than just a sandwich: try it in a calzone or on top of a roasted cauliflower steak too.
Tuna Melt
In this updated tuna melt recipe, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar. This allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite of this healthy tuna melt recipe.
Roasted Veggie & Hummus Pita Pockets
These satisfying and tasty pita-pocket sandwiches are packed with roasted veggies and greens. A spread of hummus adds creaminess and keeps everything from falling out.
Cucumber Turkey Sub Sandwich
When you're craving a sub but you don't want all the carbs, these turkey-and-cheese deli sandwiches on cucumber rolls are a healthy alternative. Hollow out a cucumber and fill it up with your favorite sandwich fillings for a crisp sub with less carbs and calories. Plus, you can easily pack these up for work, school or a picnic--no soggy bread!
Philly Shredded Beef Sandwiches
These Philly shredded beef sandwiches use a go-to shredded beef recipe that is quick and easy to prepare. Let it cook in the crockpot and then divide it into 2-cup portions to freeze for use in other meals. These Philly steak sandwiches use a portion of that shredded beef that is loaded with peppers, onions and cheese and served on toasted sourdough bread, rather than hoagie rolls. They're so delicious, you might think you've died and gone to Philadelphia!
