Diet sandwiches with bread - 6 healthy recipes

Healthy snacks are an essential part of a healthy diet for diabetes. And what could be better and more convenient than crispy bread. Diet sandwiches with bread will become your favorite meal at work, school or just at home between main courses.

On the pages of our blog, I often mention diet bread as an addition to recipes with meat, fish or vegetables. Although you can eat rye bread if you have diabetes, many diabetics completely switch to this replacement with bread. Abundance helps improve digestion, and low carbohydrates help you not worry about sugar levels.

It’s very easy to make homemade bread – here’s a whole one.

But not everyone has the time, especially when they can be bought at the nearest supermarket. Personally, I love krisps - Finnish rye bread. They are more expensive than many locally produced products. But also much tastier.

Breadbreads are cheaper on iherb than in stores. Plus there are tastes there that we don’t bring to Kyiv. For example, with caraway seeds. Or 5 whole grain cereal crisps. Order using this link and get $5 off your order.

Now let's start making bread sandwiches.

You can put whatever is in the refrigerator on the bread. And the simplest option is vegetables and boiled chicken.

Sandwiches with bread and chicken

You can add salt and pepper on top of the sandwich. To prevent it from being too dry, take a larger piece of tomato. It will act as a sauce in the sandwich.

Sandwiches with bread and egg

Another budget option for a sandwich is a boiled egg and greens. Follow the following order: crisps, lettuce, sliced ​​boiled eggs, vegetables, spices. You can also put a piece of red fish on top.

If you have time, cook it and pour it on top of the sandwich. It will be even tastier.

You can also make something like a spread. Chop the egg and mix it with the tuna. Makes a very filling and protein-packed snack.

Sandwiches with bread, egg and tuna

Other options for diabetic rubs.

Shrimp and avocado sandwiches

Sandwiches on bread with avocado are very popular. The combination of a buttery texture with a crunchy crispy base is very, very tasty. This is my favorite snack option.

Avocado can be put in pieces, or crushed to a paste. It is better to combine it with seafood and fish.

A sandwich option is to spread salted avocado gruel on a crisp and put boiled shrimp on top. Sprinkle with a little lemon juice and you're ready for a wonderful healthy snack.

Another option: bread, cream cheese, tuna and avocado slices on top.

Tuna and avocado sandwiches

A secret for beginner cooks. Stores often sell hard, unripe avocados. To make it ripen, place it in a dark place for several days next to a couple of apples.

I would like to finish the article with a version of a diet sandwich that is convenient to take with you anywhere.

Sandwiches with two loaves

The sequence is as follows:

• Bread
• Curd spread with dill, salt and pieces of vegetables, if desired (not juicy, so that the bread does not get soggy)
• A piece of red fish
• Curd spread again
• Bread

This snack can be wrapped in cling film, and it will be delicious even after waiting for several hours.

It is better to carry sandwich options with tomatoes and sauces in containers so that they do not tip over. And protect the bread from getting wet with a leaf of lettuce.

Bon appetit, options for other diet sandwiches by. Don't forget to eat fractionally and in small portions. A healthy snack is the key to a smooth day throughout the day.

• dietary for breakfast
• avocado snack recipe
• sweet PP sandwiches
• sandwich for work
• curd sauce

The principles of proper nutrition suggest that you should have snacks between meals. Here, half of the readers, or at least those who are still far from PP, will decide that “yes, this is exactly mine!”

Alas, snacking in this context does not at all involve you grinding down a couple of sandwiches with smoked sausage and washing it down with packaged juice. It is this eating habit that plays a cruel joke on many people who are losing weight, because it is difficult to give up a good old sandwich even psychologically.

But it’s not for nothing that a person is considered a creature who not only loves to eat, but can also use his brain, which means, voila, sandwiches can also be dietary and even healthy. The main thing in this matter is to choose the right components.

Our video selection of the most valuable recipes will teach you how to do this.

Diet sandwiches for breakfast. Video recipe

A dietary option for a healthy breakfast, which is rich not only in complex carbohydrates, but also in protein and fiber. What you need for an active start to the working day.

So, for our sandwiches, and there are three of them, you will need:

• three slices of whole grain bread;
• tomato;
• cucumber;
• canned pineapple:
• chicken breast;
• tuna in its own juice;
• greenery;
• low-fat cream cheese;

Preparation:

• Grease the bread with soft cheese, then place chicken breast on two pieces, and tuna on the third.
• Tuna goes well with tomato, and you can add cucumber to chicken breast in one case, and pineapple in another. The last option will just replace sweets for tea.

That's it, the champion's breakfast is ready!

KBJU per 100 grams: proteins – 7.76, fats – 5.76, carbohydrates – 25.54. Calorie content – ​​187.

Diet snack with avocado. Video recipe

Avocados are often used in dietary recipes as a complete replacement for sauces and even mayonnaise. It contains healthy fats, and when combined with red fish, as in our case, it becomes a real storehouse of vitamins and minerals.

For light sandwiches or diet shawarma you will need:

• two avocados;
• four tomatoes;
• greenery;
• 200 grams of red fish.

Preparation:

• Peel the avocado and beat in a blender into a mousse. Chop tomatoes and fish and mix. We chop the greens.
• If you are preparing sandwiches, then apply the avocado mousse as the first layer on the bread, you can use your favorite type of light bread, then add a mixture of tomatoes and fish and decorate with herbs.
• If bread bothers you, you can make an even lighter version and wrap the filling in a roll or even a lettuce leaf.

KBJU per 100 grams: proteins – 6.19, fats – 6.88, carbohydrates – 9.21. Calorie content – ​​140.

Sweet PP sandwiches for breakfast. Video recipe

An easy way to have a sweet snack is to make a sweet version of sandwiches.

Moreover, they can be even lower in calories than their salty counterparts.

• Buckwheat bread.
• Soft low-fat cottage cheese with sakhzam.
• Half a banana.
• Quarter avocado.
• Vanillin.

The latter gives a subtle aroma and makes even low-fat cottage cheese tasty.

Preparation:

• Sakhzam is added to the cottage cheese to taste, and the mixture is spread on the bread.
• Place banana slices on one and avocado on the other.
• By the way, you don’t have to add sweeteners to the latter, then it will turn out to be more neutral in taste.

KBJU per 100 grams: proteins – 7.34, fats – 6.26, carbohydrates – 21.04. Calorie content – ​​191.

Diet sandwich for work. Video recipe

The following sandwich is convenient to take with you to work or as a post-workout snack. This is because it is prepared in the form of a sandwich and makes it convenient to carry and eat without the risk of getting dirty.

You will need:

• Two round slices of whole grain bread.
• Tuna in its own juice.
• 1 boiled egg.
• Greenery.
• Tomato.

Preparation:

• Grind the egg on a fine grater, add half a can of tuna, a little juice from the can, and mash with a fork. There is no need to add salt; tuna already has a fairly salty taste.
• Brush one slice of bread with half the egg-fish mixture.
• Place the greens, sliced ​​tomato, cover the top with a second piece of bread, which is coated with the rest of the protein mixture.

That's it, the sandwich is ready.

KBJU per 100 grams: proteins – 9.73, fats – 3.34, carbohydrates – 11. Calorie content – ​​114.29.

Curd sauce for healthy sandwiches. Video recipe

It often happens that you need to quickly spread some kind of base on the bread, because a snack, in principle, should be quick. It is then that we come across all sorts of harmful things like processed cheese with fillings, chocolate spreads or condensed milk.

To prevent this from happening, prepare a healthy sandwich filling in advance.

• 200 grams of cottage cheese.
• Greens to taste.
• 3 tablespoons olive oil.
• Salt.
• 50 grams of walnuts.
• 2-3 cloves of garlic.
• Juice of half a lemon.

Preparation:

• If the cottage cheese is grainy, knead it, crumble the nuts, chop the herbs and garlic. Juice is squeezed out of the lemon. All this is thoroughly mixed.
• If desired, you can add cucumber or celery here and beat everything with a blender. Goes great with crispbread or grain bread.

Can be stored in the refrigerator for a couple of days. If you let it brew, the taste becomes even richer and brighter.

KBJU per 100 grams: proteins – 14.22, fats – 21.58, carbohydrates – 3.13. Calorie content – ​​259.55.

Olga Nikitina

Reading time: 15 minutes

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They say that delicious sandwiches and real healthy nutrition are completely incompatible things. In fact, if you turn on your imagination, remember the calorie content and use tips from experts, you won’t have to give up sandwiches.

A little creativity - and the right PP sandwiches for a delicious diet snack are already on your table!

What to use for the base of PP sandwiches and snacks?

This is the most important moment! Because a loaf of wheat flour is definitely not suitable for a proper sandwich.

• Rolls or bread made from whole grain flour.
• Biscuits.
• Store-bought or homemade bread.
• Lavash made from oatmeal or whole grain flour.
• Slices of large vegetables.

Now let’s prepare proper and delicious sandwiches! Here are the 10 best recipes for your attention!

Choose the most delicious one - and do not deny yourself the pleasure!

The best recipes for healthy diet sandwiches

1. Diet morning sandwich

Ingredients:

• Whole wheat bread.
• 1 piece - tomato.
• Some greens for your taste.
• Tuna in its own juice.
• Canned pineapple.
• Low-fat curd cream cheese.

Instructions:

1. Spread the bread with cream cheese.
2. Top with a slice of tomato and tuna.
3. Add a slice of pineapple and a sprig of herbs. You can lightly heat it on the grill until the pineapple is browned.

The sandwich is ready!

2. Avocado sandwich – for gourmets

Ingredients:

• A couple of avocados.
• 4 tomatoes.
• Greens to your taste.
• About 200 g of red fish.
• Bread.

Instructions:

1. Using a blender, turn the peeled avocados into a mousse.
2. Mix chopped fish and tomatoes.
3. Finely chop the greens.
4. Instead of butter, apply avocado mousse to the bread, then apply a mixture of fish and tomatoes as a second layer.
5. Decorate with greens.
6. Instead of bread, you can use pita bread to make dietary mini-shawarma for 2-3 servings.
7. For those who are embarrassed by even bread, you can suggest using lettuce leaves as a basis for dietary shawarma.

3. The right dietary sandwich for a sweet tooth

Ingredients:

• Buckwheat bread.
• ½ banana.
• ¼ avocado.
• Light low-fat cottage cheese.
• Vanillin.

Instructions:

1. Mix cottage cheese with vanilla and spread on bread.
2. We beautifully place banana slices and avocado slices on top.
3. You can sprinkle with sesame seeds.

4. Diet sandwich for a proper snack

Ingredients:

• A couple of slices of whole grain bread.
• Boiled egg.
• Greens to taste.
• Tomato.
• Tuna in its own juice.

Instructions:

1. Grate the egg and mix with a fork with half the contents from the tuna can until smooth.
2. Spread the mixture onto the bread.
3. Decorate with a tomato ring and sprinkle with chopped herbs.
4. Cover the top with a second piece of bread, previously spread with the same mixture.

5. Sandwich with curd sauce

Ingredients:

• Salt and olive oil.
• Greens to suit your taste.
• Celery.
• 1/2 cucumber.
• 200 g light cottage cheese.
• A couple of cloves of garlic.
• Lemon.
• A tablespoon of walnuts.
• Bread or pita bread.

Instructions:

1. Mash the cottage cheese with a fork.
2. Add finely chopped herbs and garlic.
3. Mix everything and add lemon juice - about 1 teaspoon.
4. Add salt to taste, ground nuts, a teaspoon of olive oil.
5. In a blender, beat the cucumber and chopped celery (about a teaspoon of greens), mix with the existing mixture.
6. Spread the mixture on bread or wrap it in pita bread and cut into mini rolls.

6. Shrimp sandwiches

Ingredients:

• 100 g of already peeled boiled shrimp.
• Boiled egg – 1 pc.
• Avocado – 1 pc.
• Green salad - a few leaves.
• Lemon – 1 pc.
• Pepper, salt, herbs.
• Bread or biscuits.

Instructions:

1. Finely chop half an avocado and mix with grated egg and chopped herbs.
2. Add a little salt, pepper, and sprinkle with lemon juice.
3. Spread the resulting mixture onto the bread.
4. Next, on top of the mixture, place green salad and shrimp on the bread.
5. Garnish with slices of the remaining avocado half and lemon slices.

7. Trout Sandwich

Ingredients:

• Biscuits.
• Lightly salted trout.
• Bell pepper.
• Greens and garlic.
• Kefir and cottage cheese of light fat content.
• Lemon.

Instructions:

1. Mix kefir and cottage cheese until you obtain a paste consistency.
2. Spread the paste onto the biscuits.
3. Sprinkle chopped herbs and garlic on top.
4. Sprinkle with lemon juice.
5. Place a slice of trout and a couple of pepper rings on top.

8. Vegetable nests

Ingredients:

• Bran buns.
• 1 carrot.
• 1 apple.
• Hard grated cheese.
• Olive oil - spoon.
• Salt and pepper.
• Green onions.

Instructions:

1. We take out the crumb from the buns.
2. Chop the carrot and apple into strips and mix them together.
3. Finely chop the green onions.
4. Combine the chopped ingredients, pepper, add lemon juice if desired.
5. Now add finely grated cheese and fill the buns with the mixture.
6. You can sprinkle cheese on top of the buns, then microwave them for a couple of minutes or grill them.

9. Colorful healthy sandwiches - for a positive snack!

Ingredients:

• Crispy, toasted whole grain bread.
• Fresh carrots.
• 1 tomato and 1 cucumber.
• Lettuce leaves.
• Garlic and herbs.
• Salt, pepper and lemon.
• Curd low-fat paste.

Instructions:

1. Spread the paste on the bread and lay out the lettuce leaves.
2. Now add the grated raw carrots.
3. On top are tomato and cucumber slices.
4. Sprinkle with herbs and chopped garlic, pepper and salt.

10. Vegetable sandwiches with turkey

Ingredients:

• Boiled turkey fillet.
• Lemon, spices, herbs.
• Bell pepper.
• Lettuce leaves.
• Cherry tomatoes.

Instructions:

1. Peel the pepper and cut it in half. We use it instead of bread and biscuits.
2. Place a lettuce leaf, a slice of turkey fillet and 2 cherry tomato halves on one half.
3. Salt and pepper, sprinkle with lemon.
4. Sprinkle finely grated cheese on top. The sandwich can be lightly baked in the oven until the cheese melts.

Remember, that it is absolutely not necessary to use bread and even biscuits for proper sandwiches! You can use pepper or cucumber halves as a base, you can wrap the filling in a lettuce leaf or put it in baked zucchini halves, etc.

As for the paste, which adds juiciness to the sandwich, you can mix any vegetables, cottage cheese, kefir, chicken or liver, boiled meat, etc. in a blender as components for it.

Mexican salad

Recipes for the right sandwiches.

PP does not mean giving up everything you love, but it makes adjustments to your diet. I offer a selection of the right sandwiches)
1. PRAWN SANDWICHES

For shrimp sandwiches we will need: 100 g of peeled boiled shrimp, 4 slices of grain bread, 1 avocado, 1 hard-boiled egg, 4 leaves of green salad, 1 lemon, salt and pepper to taste.
Peel the avocado, cut into two parts and remove the pit. Finely chop one part and combine with a chopped egg, salt, pepper and sprinkle with the juice of a quarter of a lemon. Mix the mixture, then spread on the slices of bread. Place a lettuce leaf on top and shrimp on it.
Garnish shrimp sandwiches with remaining avocado and sliced ​​lemon.

2. Tuna pate
3 eggs
200 gr. tuna in its own juice
2 tbsp. sour cream
Show in full..
1.tsp. mustard
1.tsp. lemon.juice
salt
pepper
1. Boil eggs, peel.
2. Mix all ingredients with a blender.
Number of servings: 10
Calorie content per 1 serving: 60 kcal

3. Dietary healthy sandwich
85 kcal per 100 g
1. Add kefir to the cottage cheese so that it looks more like a paste.
2. Salt, pepper, seasonings to taste.
3. Chop the greens (you can add onion or garlic)
4. Add bell pepper
5. Spread the paste on the bread
6. Add trout pieces

4. Sandwiches with curd and onion paste

Ingredients:

1. Mix the cottage cheese thoroughly with sour cream, mix with chopped onion, parsley, add salt to taste and apply the resulting mixture onto the bread. Decorate the finished sandwiches with parsley sprigs on top.

5. Sandwiches with savory filling

Ingredients:

1. Finely chop the onions, green onions and garlic.
2. Cut the cucumber into small cubes.
3. Combine vegetables and herbs with cottage cheese, add salt, pepper and mix.
4. Grease the slices of bread with the resulting paste. Decorate the sandwiches with cucumber slices and herbs.

6. Sandwiches with curd cheese

Ingredients:

1. Cut the tomatoes into thin slices, and the onion into rings.
2. Grease slices of bread with curd cheese, place tomato slices and onion rings on top.

7. Sandwiches "Nest with vegetables"

Ingredients:

1. Cut the buns in half horizontally and remove the crumb. Grind it into crumbs, fry in oil until golden brown.
2. Chop the peeled apple and carrot into strips, and the onion into rings.
3. Combine carrots, apples and onions, simmer until tender, add salt and pepper. Add grated cheese, stir. Combine the prepared ingredients with the fried crumbs. Fill the buns with the mixture.
4. Serve sandwiches hot. When serving, decorate the sandwiches with herbs.

8. Chicken sandwich(without photo)
Required: 1 slice (30 g) Borodino bread, 1 tsp. Philadelphia curd cheese (up to 5% fat), 50 g chicken fillet, 2 iceberg lettuce leaves, 1 canned peach half (40 g).

What to do: Fry the chicken fillet on a grill or non-stick frying pan. Spread the bread with cream cheese, put lettuce on top, and then put the chicken cut into pieces.
1 portion

In each serving:

9. Viennese sandwich.

To prepare it for one serving you will need: 2 slices of grain bread - 30 g, 1 slice of turkey ham - 20 g, 1 slice of cheese (maximum 17% fat) - 20 g, 1 tomato and 1 cucumber. In order to prepare such a sandwich, you need to cut all the ingredients into rings and put everything in the order you like in the form of a sandwich. This option is perfect as a first breakfast, or as a simple snack during a work break. Each serving has 4 points, 205 kcal and 4.2 g of fat.

10. Very useful vegetable sandwiches. For example, for “Colored” sandwiches we will need crispbread. You need to put lettuce leaves on them, and on top - grated carrots and rings of cucumbers and tomatoes.

Sandwiches “Vitamin”
To prepare these sandwiches you will need black bread made from sprouted grains and seeds. Pour olive oil over the bread, then place tomato rings on top and sprinkle with chopped garlic and herbs. You can add salt, just a little.

Sandwich with cucumbers and herbs
The cucumber should be cut into slices, the eggs into circles. Then place three slices of cucumber on the black bread, lightly salt it, then place two slices of egg, and garnish with herbs.

Beet sandwich
We will need boiled beets and an apple. It is necessary to grate them and finely chop the greens. Grain bread should be spread with butter, and the resulting mass should be placed on top.

If you love hot sandwiches, then you can find healthy recipes among them.

For example, sandwich with pumpkin and cabbage. Pumpkin, cabbage, apple and greens must be chopped and simmered until tender. Beat the eggs, then add a little milk and mix. Black bread should be dipped in egg-milk liquid and fried in butter. Place the stewed vegetables on top of the toasted bread. The sandwich contains 177 calories.
Or try this sandwich. You need to finely chop the cucumbers, onions, grate the cheese, then add sour cream and salt. Cut the tomato into slices. Place the resulting salad on black bread, then a slice of tomato and sprinkle with herbs. Bake in the oven for three to five minutes. Total - 130 calories.

If you prefer meat filling, please yourself with these recipes.

Turkey Sandwich
Green bell peppers, olives, carrots, green onions, cauliflower, tomatoes should be finely chopped, add basil and refrigerate for five hours. Take black bread, put a piece of turkey on top, then a vegetable mixture and cover with a second piece of bread.

Sandwich “Hearty”
You need to finely chop the boiled meat, tomato, apple, boiled egg and herbs. Then add a little salt, mix and season with kefir. Spread the mixture onto grain bread. This sandwich contains 110 calories.

If you need to improve your performance during the day, then prepare such a sandwich. On black bread, put a mixture of lemon, walnuts (they need to be chopped) and add honey. You can mix several types of nuts, you can combine nuts with dried fruits. This sandwich contains the necessary substances for mental and physical work.

Here's an interesting one "Savory" sandwich.
Mix ½ avocado pulp, a clove of garlic, juice of ½ lemon, and then spread on bread.
And such a sandwich will not only not harm your figure, but will also help you avoid colds: you need to mix cottage cheese, garlic, honey, cream, herbs and maybe a cucumber, but not necessarily. Beat the mixture and spread on black bread or crispbread.

Contrary to beliefs, sandwiches may not be made from bread. For example, you can make a sandwich in this form: on a dense vegetable (cucumber, pepper) - a slice of cheese or fish. Or put a slice of boiled meat and any vegetable on lettuce leaves. It will be much healthier and tastier.
If you don’t want to invent anything or don’t have time to prepare complex fillings, then make the simplest ones.

Sandwich with vegetables. Spread black bread or crispbread with a thin layer of butter and put any vegetables (tomatoes, cucumbers, sweet peppers, radishes) on top.

Meat sandwich. You will also need black bread, put lean boiled or stewed meat on top and definitely some vegetable.

And of course, don’t forget to decorate the sandwiches so that you not only enjoy eating them. For example, you can make a ladybug from tomatoes and olives, a butterfly from cheese and green onion feathers, and a cheerful face from olives, cheese, sweet pepper and dill.
So, fantasize, combine, choose and prepare the most delicious and healthy sandwiches and don’t be afraid for your figure.

Diet sandwich

1. DEAL WITH THE BREAD

White refined bread is a waste from a nutritional point of view. But it contains a lot of salt (manufacturers use it to change the taste), as well as raising agents and improvers - these ingredients are not at all healthy for our body. Choose bread that has a lot of whole grains - on the label the words “whole/sprouted grain” and “wallpaper flour” should be listed first.

2. LOOK FOR AN EASIER REPLACEMENT

Instead of fatty mayonnaise, you can make a thick yogurt sauce with garlic and herbs; instead of industrial ketchup, you can make your own homemade one from fresh tomatoes. Replace fatty cheeses with less fatty ones - feta cheese, mozzarella, “Russian”, Oldermanni, tofu. High in calories and low in nutrition from the point of view of microelements, chocolate butter - peanut, almond, apple, they are lighter, healthier and, perhaps, you will even find it tastier. Chicken and fish fillets should be steamed, and vegetables should be grilled.

3. INCREASE VEGETABLES AND FRUITS

Cucumber, tomato, lettuce, bell pepper, red onion, olives and black olives - this team can turn any sandwich into a crunchy, mouth-watering celebration of vitamins and freshness.

4. GO OUT OF THE STANDARD

Try banana pulp, fluffy omelette, tahini paste and Mexican guacomole salad as toppings. Sandwiches can be wrapped like rolls, cut at an acute angle, and decorated. Half the deliciousness of a sandwich is in its visual appeal. No wonder the Japanese drove both children and adults crazy cool bento sandwiches , similar to animals, plants and popular cartoon characters.

5. BE CAREFUL WITH MARINADES

Pickled cucumbers contain a large dose of sodium, which retains water in the body, overloads blood vessels and promotes swelling. If you can’t imagine your sandwiches without pickles, try to choose ones with less salt and more vitamins - sauerkraut, artichoke hearts, olives.

6. BECOME A COSMOPOLITE

Why is it always a hamburger, hot dog or cheese sandwich? Mexican vegetable burrito, French canapé crumbs and fruit tartines, Jewish matzo, Indian pita, Armenian lavash - “invite” foreign finds and inventions into your sandwich.

Do you have your own secrets for healthy sandwiches and sandwiches?