Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Ali Redmond
Calling all sandwich fans! We have a variety of tasty recipes that pack at least 15 grams of protein per serving. If you’re following a diabetes-friendly eating pattern, these sandwiches are great choices since they’re mindful of carbohydrates and calories while being lower in saturated fat and sodium. They are loaded with healthy ingredients like veggies and herbs, alongside complex carbs like legumes and whole grains to help you digest food more slowly and maintain stable blood sugar levels. Enjoy options like our Chickpea-Cucumber Sandwich and our Bang Bang Chicken Salad Sandwich for a healthy boost of protein to keep you fueled and satisfied.
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Chickpea-Cucumber Sandwich Is High in Protein & Fiber
Credit: Photographer: Ali Redmond.
Make this vegetarian sandwich whenever you need a quick and satisfying lunch. Chickpeas add plant-based protein and fiber, while strained yogurt adds calcium. Be sure to leave some chickpeas whole for the best texture.
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Tomato-Egg Salad Sandwich
Credit: Photographer: Jen Causey.
This tomato and egg salad sandwich is a quick, satisfying option for lunch. Creamy egg salad made with yogurt keeps it light, while fresh tomato adds juiciness and flavor. Served on whole-grain bread, it’s a simple, balanced meal that comes together in just 15 minutes.
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Bang Bang Chicken Salad Sandwich
Credit: Photographer: Jen Causey.
This bang bang chicken salad sandwich is creamy, spicy and packed with crunchy vegetables. The yogurt-based sauce, flavored with Sriracha, sweet chili sauce and lime, coats shredded chicken for a bold filling. Layered with crisp cucumber and lettuce on toasted whole-wheat bread, it makes a quick and satisfying lunch.
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No-Chicken Salad Sandwich
Credit: Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.
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The Only High-Protein Veggie Sandwich Formula You Need
Credit: Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
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Tuna Salad & Tomato Sandwich
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
This classic deli-style tuna sandwich is packed with protein and topped with a juicy slice of fresh tomato. This recipe makes one sandwich, but you can easily double or quadruple the recipe to make more. Sweet pickle relish adds a contrast of flavors to the mix, but if you prefer something less sweet, dill pickle relish can be used in its place.
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Chicken Avocado BLT Wrap
Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
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Copycat Arby’s Chicken Salad Sandwich
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall
This copycat Arby’s chicken salad sandwich is simple to make at home. A creamy dressing coats the chicken, with the signature ingredients of apple, red grapes and chopped pecans adding flavor and crunch.
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Cucumber Salad Sandwich
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Who said you couldn’t put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Salting the cucumber then patting it dry removes some of the moisture, so the filling doesn’t make the bread too soggy. If you like crispy bread, toast it first for extra crunch.
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3-Ingredient Salmon & Veggie Sandwich
Credit: Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.
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10-Minute Tuna Melt
Credit: Joy Howard
This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo’s place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.
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Chicken & Cucumber Pita Sandwiches with Yogurt Sauce
Cucumbers do double duty in this healthy Greek-inspired chicken pita recipe—they’re grated to lend a refreshing flavor to the quick cucumber-yogurt sauce and sliced to provide cool crunch tucked into the pita. Serve these sandwiches for a healthy dinner or light lunch.
Read the original article on EatingWell
