A Healthier Sandwich Starts With What’s Inside
When you're in a rush, prepping a sandwich for lunch can seem like a smart and balanced choice, but it's only as healthy as what you put inside it. If you're not mindful of the ingredients you use, your "healthy" sandwich can quickly turn into a sugar, sodium, and calorie bomb. To make sure you're keeping your body energized in a healthy way so you can power through the rest of the day, here are 10 unhealthy fillings to avoid and 10 better ingredients to add to your sandwich.
1. Processed Deli Meat
Ham, salami, bologna, and other processed deli meats are some of the most popular go-to sandwich fillings, but they're typically high in sodium, saturated fat, and preservatives. So if you're trying to build a healthier lunch, opting for less-processed options, or simply being mindful not to layer on too much, is important.
2. Full-Fat Mayonnaise
You're not wrong that sandwiches need sauce to keep it from tasting dry, but slabbing on a thick layer of mayo adds a surprising amount of calories and fat without you knowing. It's easy to spread it on super generously, but because it doesn't add protein, fiber, or other nutrients, we'd recommend opting for lighter alternatives or using thin layers only.
3. Bacon
Most Americans can agree that bacon adds so much delicious flavor to any meal, but that's ignoring all the sodium and saturated fat it brings along. When you add several strips to a sandwich that already has cheese and processed meats, you're making it far richer than it needs to be. It's definitely not the strongest addition for a regular healthy lunch.
4. Sugary Barbecue Sauce
Barbecue sauce can seem harmless when you add a seemingly small amount to a sandwich, but many varieties actually contain significant added sugar. A generous drizzle can turn a savory sandwich into a meal with more sugar and sodium than you might expect.
5. Large Amounts of Cheese
Cheese is a favorite ingredient for many, and you'll be happy to hear that because it provides protein and calcium, it's not automatically an unhealthy sandwich ingredient. Things can get out of hand though if you don't moderate how many slices you use; adding several slices alongside meat, sauces, and other rich toppings can significantly increase saturated fat, sodium, and calories if you're not careful.
6. Fried Chicken
A fried chicken sandwich is definitely delicious and filling, but don't forget, all that deep-fried goodness adds extra fat, calories, and unhealthy oils to your meal. Not to mention, many restaurant-style versions also come heavily seasoned, tacking on even more sodium to your already heavy meal.
7. Pepperoni
Pepperoni isn't just everyone's favorite pizza topping, it often finds its way into many subs and toasted sandwiches too. And while it delivers a strong, meaty flavor, it's also high in sodium, saturated fat, and calories for not being a very filling protein. If you want to be nutritious about your sandwich, it's definitely an ingredient to avoid.
8. Sweetened Coleslaw
Coleslaw can sound like a vegetable-packed addition, but just because it's primarily made of greens doesn't make it healthy automatically. Some storebought versions contain far more mayonnaise and sugar than you'd think! A large scoop adds creaminess and crunch, but also far too many calories and added sugar.
9. Creamy Ranch Dressing
As far as spreads go, ranch dressing is popular for a reason, but unfortunately, not very healthy. Pouring it freely into a sandwich is definitely the wrong move, adding in a substantial amount of fat, sodium, and calories without making the sandwich any more filling.
10. Sweet Pickle Relish
When you want a little tang, many turn to sweet pickle relish to deliver, but just a few spoonfuls is enough to add far too much sugar and sodium than you'd expect. When paired with deli meat and cheese, you're turning your sandwich into something far unhealthier than it appears.
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1. Grilled Chicken Breast
High in protein, grilled chicken breast is a fantastic ingredient to add to your sandwich if you want to make it more filling and satisfying. It's far healthier than any of the heavily processed meats, and because of its mild flavor, it pairs well with just about any vegetable, herb, or spread.
2. Avocado
If you want a touch of creaminess, instead of layering on spoonfuls of mayo, use avocado instead. Though calorie-dense, this fruit provides healthy fats, fiber, and several vitamins and minerals that are actually good for you. You can mash it directly onto the bread or cut it up into thin slices, however you prefer it.
3. Hummus
Another delicious spread that's on the healthier side, hummus is a simple addtion that adds moisture and flavor while also contributing plant-based protein and fiber. Because its main ingredients include chickpeas, tahini, olive oil, lemon juice, and seasonings, you already know that it's made of ingredients that are better for you.
4. Fresh Spinach
A handful of spinach adds volume and nutrients to your sandwich without piling on unwanted calories. It even contains fiber along with vitamins and minerals, with its mild flavor working with pretty much any combination of fillings.
5. Sliced Tomato
Tomatoes bring freshness, moisture, and natural acidity that brightens up any sandwich while adding very few calories. They also provide vitamin C and other beneficial plant compounds, making them an easy and healthy addition to many lunches.
6. Roasted Red Peppers
Offering sweetness, a soft texture, and more substance to your sandwich, roasted red peppers are a great healthy sandwich hack. They’re a good source of vitamin C and manage to make a simple sandwich taste more interesting with very little effort.
7. Cucumber
If you need your sandwich to have some crunch, cucumbers are the best way to go about it. Providing a refreshing and crisp texture, this vegetable has little to no calories, but makes your sandwich feel a lot more filling and fun to eat. It works particularly well with hummus, turkey, chicken, and other Mediterranean-inspired ingredients!
8. Mustard
Compared to most calorie-heavy mayo-based spreads, mustard adds tons of sharp and savory flavor to sandwiches while being low in fat and sodium levels (as long as you check the nutrition label). Dijon, yellow, whole-grain, and spicy mustard all give you slightly different flavors, so it’s easy to find one that suits your preferences.
9. Mashed White Beans
Mashed white beans are an underrated sandwich filling that can add fiber, plant-based protein, and a pleasantly creamy texture to your meal. You can season them with lemon juice, black pepper, garlic, herbs, or a small amount of olive oil to create a simple spread you know is good for your body.
10. Shredded Carrots
For some more crunch and a naturally sweet flavor that gives your sandwich an extra oomph, shredded carrots are another underrated add-in. They provide fiber and beta-carotene while blending easily with both meat-based and vegetarian fillings. You can add them raw for maximum crispness or mix them with a small amount of vinegar and seasoning for extra flavor.
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