How to make a healthy sandwich

Alpa Momaya

March 26, 2021

Sans cheese and other hi-calorie fillings, a sandwich can still be tasty.  It can be a healthy sandwich.

#1 Healthy chicken salad sandwich


  • Multigrain bread – 2
  • Cooked chicken breast, sliced – 1/4 cup
  • Chopped apple – 2 tsp.
  • Hard-boiled egg, peeled and chopped to pieces – 1/4
  • Low-fat yoghurt – 2tsp.
  • Black pepper for taste
  • Salt for taste
  • Lettuce – 1 (optional)

Method of making:

Step 1: In a bowl stir together chicken, apple, and egg.

Step 2: Add yogurt ; stir to combine.

Step 3: Season with salt and pepper. Serve immediately or cover and chill up to 4 hours.

Step 4: Spread chicken mixture on half of the bread slices. Top with lettuce, and the other slice of bread.

Cut out the edges, if desired, and serve.

Nutritive value  of chicken salad sandwich (serving 1)
Energy (kcal) 196
fat (g) 2.9
Carbohydrate(g) 32
Protein (g) 6.9
Dietary fiber(g) 6.1
Calcium(mg) 31

#2 Healthy sprout salad sandwiches


  • Multigrain bread slices – 2
  • Hungcurd – 2tsp.
  • Moong dal sprouts (steamed)- ¼ cup
  • Tomato, chopped – 1 tbsp
  • Cucumber-chopped – 1 tbsp
  • Bell pepper-chopped- 1 tbsp
  • Pepper – ¼ tsp
  • Mustard powder-pinch
  • Salt as per taste

Method of making

Step 1: Mix all the raw ingredients together in a bowl

Step 2: Mash the sprouts, lightly.

Step 3: Add sprouts to hung curd, and add pepper, mustard powder and salt.

Step 4: Spread the mixture on to the bread

You can bite right into it, or grill it and then eat!

Nutritive value  of Sprout salad sandwich (serving 1)
Energy (kcal) 170
fat (g) 0.7
Carbohydrate(g) 33
Protein (g) 6.9
Dietary fiber(g) 5.8
Calcium(mg) 40

About the Author

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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