Tis’ the sandwich season!
Kids and grandkids are headed back to school which means they’ll need healthy lunches that will keep them full and nourished all day long. Sandwiches are one of our favorite quick and healthy lunch suggestions for kids and adults alike. Not only are they incredibly easy to make, they still taste just as delicious if you need to store them in the refrigerator for a few hours until the lunch hour hits.
We sat down with Pack Health Dietitian Abby, for a few healthy sandwich recipes the entire family will enjoy.
01 Greek Yogurt Chicken Salad Sandwich
Ingredients:
- 2 cups rotisserie chicken
- 1/2 cup diced red onion
- 1/4 cup slivered almonds
- 1/2 cup plain Greek yogurt
- 1 tbsp freshly squeezed lemon juice
- 1/2 tsp garlic powder
- salt + pepper
- whole wheat bread
- lettuce, onion, etc, for garnish
Steps:
- In a large bowl, combine shredded chicken, red onion, sliced almonds, Greek yogurt, lemon juice, and salt and pepper.
- Scoop mixture onto a piece of bread, adding garnishes and added vegetables if wanted.
- Pack for later or enjoy immediately!
02 Grilled Broccoli + Cheese
Ingredients:
- floret from 1 medium head of broccoli, chopped small
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- cooking spray
- whole wheat bread
- 1 cup shredded cheese (we used cheddar)
Steps:
- Heat 1 tbsp of olive oil in a pan.
- Saute broccoli until lightly blackened and set aside to cool.
- Layer shredded cheese and cooked broccoli on a piece of bread and top with the other piece.
- Spray pan with cooking spray and begin to grill sandwich until cheese is melted and bread is browned.
- Enjoy!
03 Open-Faced Egg Sandwich
Ingredients:
- 1 English muffin, split in half and browned in a pan
- 1 slice of tomato
- 1 avocado
- lemon juice
- hot sauce (optional)
- salt + pepper
- fried egg, cooked to your liking
Steps:
- In a bowl, mash the avocado and mix in lemon juice, hot sauce, salt and pepper.
- Toast the English muffin in a warmed pan and set aside.
- Fry an egg to your liking and set aside.
- Spread avocado mixture on English muffin and top with a slice of tomato, fried egg, and the other English muffin half.
- Enjoy!
04 Chickpea + Sunflower Seed Sandwich
Ingredients:
- 2 tbsp garlic hummus
- 1 15-oz can chickpeas (rinsed + drained)
- 1/4 cup unsalted sunflower seeds
- 3 tbsp low-fat mayo
- 1/2 tsp dijon mustard
- 1 tbsp maple syrup
- 1/4 cup chopped red onion
- 2 tbsp fresh dill, finely chopped
- salt + pepper, to taste
- whole wheat bread
- sliced onion, lettuce, tomato for garnish
Steps:
- Mash chickpeas and combine sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper.
- Toast bread (if desired) and scoop mixture onto the bread, adding toppings as desired.
- Pack for lunch or enjoy immediately!
05 Turkey + Swiss Wrap
Ingredients:
- 1 tsp Dijon mustard
- spinach wrap
- 1/2 cup spinach
- 2 oz. sliced low-sodium turkey
- 2 slices of Swiss cheese
- 1/2 cup sliced red pepper
Steps:
- Spread Dijon mustard on a spinach wrap.
- Layer the turkey, cheese, spinach, and red pepper on top.
- Roll the wrap, slice in half and enjoy!
06 Turkey Reuben
Ingredients:
- 1 tbsp Dijon mustard
- rye bread
- 2 slices of Swiss cheese
- 4 oz. smoked turkey
- 1/4 cup sauerkraut, drained and rinsed
- 1/4 cup fat-free Thousand Island dressing
- cooking spray
Steps:
- Spread mustard on a slice of rye bread.
- Place 1 slice of cheese on the bread and arrange turkey on top.
- Top the turkey and cheese with sauerkraut, dressing, and the other slice of bread.
- Heat a skillet and grill sandwich until the cheese is melted and the bread is browned.
- Enjoy!
07 BLT
Ingredients:
- 3 slices of turkey bacon
- 2 slices of fresh tomato
- 1 handful of arugula
- whole wheat bread
- 1 tbsp pesto
- 1/4 cup sliced red onion
Steps:
- Fry turkey bacon in a pan with warmed olive oil. Set aside.
- Spread pesto on a slice of bread, add bacon, arugula, tomato, and onion.
- Slice and enjoy!
