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10 Diet-Friendly Sandwiches You Can Dish Up Quickly

By Somdutta Mazumder

Updated - Aug. 16, 2021 7 min read

As someone with very brittle self-control, healthy eating has always been somewhat of an uphill battle for me. My raging appetite and rational brain seem to be constantly at war with one another, especially in matters of the stomach. While the latter urges me to exercise my willpower, the former pushes me to just order that burger. I'll let you guess which one wins every single time. Also, funnily enough, I expected the decision to become a lot easier while staying indefinitely at home. However, the piling heaps of takeout boxes in the kitchen would beg to differ! 


But about a week back, I stopped mid-bite, put down my fork, and decided to take a long, hard look at myself in the mirror. Yep, my worst fears had come true, I had evidently gained a considerable amount of weight. But honestly, it wasn't even just how I looked. It was also about how my body felt. If I had to be honest with myself, the signs were there all along. Perpetually upset stomach, random pangs of cravings at odd hours of the night, and a gut screaming for help, the decision was clear, albeit extremely difficult to arrive at. 


So with a pledge to eat healthier, one meal at a time, I found myself looking out for my own body. Pizza was exchanged for a few rotis, and whole-wheat became my new favourite phrase. In the process, I discovered a host of healthy recipes, most of which were also extremely easy on the taste-buds. But today, we're here to talk about sandwiches alone. After thorough research, I curated a list of 10 diet-friendly sandwich recipes, that are also super-quick to throw together. And the best part? They taste absolutely heavenly. So let me help make your transition to a healthier diet a tad easier, with this list! 


1. Spinach And Corn Sandwich 

Once you discovered the manifold benefits of including spinach in your regular diet, you begin to realise that Popeye was really on to something. It's a powerful antioxidant, packed with nutrients and low on fat. And when you throw corn into the mix, known for enhancing heart health and cutting cholesterol, the outcome is a dish perfect for snacking while being mindful of the calorie count. This Youtube video recipe tutorial by HomeCookingShow is the perfect guide to follow if you want to make your own batch of healthy spinach and corn sandwiches at home! 


Image Courtesy: Home Cooking Show On Youtube



2. Toasted Hummus Sandwich With Veggies 

I don't know about you, but I can finish an entire jar of hummus in one sitting alone, such is the awesome pairing of tang and texture in this Middle Eastern delicacy. The fact that the chick-pea based dish is packed with nutrients like protein, vitamins and minerals, is another cherry on the delicious cake. So, as far as healthy sandwich spreads go, hummus is a strong contender. Add some toasted bread and crunchy veggies, and your hunger pangs are well taken care of. We loved this Youtube recipe tutorial by Tarla Dalal, which gives you an informational step-by-step breakdown to putting together your own platter. 


Image Courtesy: Tarla Dalal On Youtube



Also Read: 10 Dishes You Can Whip Up With Eggs Instead Of An Omelette


3. High-Protein Cottage Cheese Sandwich 

As any religious gym-goer will be quick to tell you, protein is the single most important diet component you need when you're building your muscles. So, we found an easy to make a sandwich that packs a serious high-protein punch! This sandwich recipe makes use of delicious cottage cheese to get your fill of protein, along with B Vitamins and minerals like calcium, selenium, and phosphorus. Our favourite recipe on the internet would have to be this Youtube video tutorial by Sooraj Mohan, due to its simple, minimalistic procedure accompanied by detailed guidelines and useful commentary! 


Image Courtesy: Eat This Much



4. Beetroot Sandwich 

On your journey to a healthier version of yourself, beetroot is one of the most nutritious and beneficial vegetables you can reap the perks of, which include plenty of fibre, folate, manganese and potassium. Besides, beetroot when cooked as wonderfully as shown in this Youtube video recipe tutorial by Rajan Singh Jolly, comes with a lip-smacking taste! While this one makes use of mayo, ketchup and oregano, you can choose condiments that appeal to your tastebuds, and curate a mouthwatering yet diet-friendly plate of beetroot sandwiches for lunch. 


Image Courtesy: Indian Veggie Delight



Also Read: 10 Healthy Salads That Actually Taste Awesome!


5. Grilled Egg Sandwich

Another worthy mention when talking about protein-rich food sources would be eggs. Again, a favourite amongst fitness enthusiasts, the beneficial qualities of eggs as a pantry staple is known to most. And an appetising grilled egg sandwich is the perfect dish to top off a strenuous workout regime with. Don't believe us? This Youtube recipe tutorial by Saket Gokhale will certainly convince you, considering the information and instructions are coming straight from the horse's mouth, an Indian bodybuilder champ! 


Image Courtesy: Pinterest




6. Keto Cauliflower Grilled Cheese 

In the last couple of years, we've seen an overwhelming surge in the popularity of the Ketogenic diet, a low-carb high-fat diet methodology known for extremely effective weight-loss outcomes. And this sandwich and its various variations, are amongst the most popular breakfast and lunch options for those on a Keto diet. We'd particularly suggest following this Youtube video recipe tutorial by Clean & Delicious, which takes you through the process of whipping up gluten-free, grain-free, low-carb and absolutely flavoursome cauliflower grilled cheese sandwiches. 


Image Courtesy: Pinterest



Also Read: 10 Diet Mistakes We Are Making During The Lockdown


7. Zucchini And Bell Pepper Sandwich 

If you're a fan of aromatic peppery flavours, this is one of the healthy sandwich recipes that you will relish for days to come. Zucchini is also a super-easy way to include several important plant compounds, vitamins and minerals in your diet without compromising on taste. This recipe also includes bell peppers, a vegetable known for enhancing your immunity. We religiously followed this Youtube video recipe tutorial by Tarla Dalal, and were left with a heap of these texture-rich sandwiches to devour as we please! 


Image Courtesy: Tarla Dalal On Youtube



Also Read: 10 5-Ingredient Breakfast Recipes For The Lazy Lot


8. Pesto Sandwich With Grilled Vegetables

Perfectly straddling the point between indulgence and being cautious about calories, this pesto sandwich is as diet-friendly as it is toothsome. For extra health points, be sure to use some lightly toasted multi-grain bread, and a rainbow platter of your favourite veggies, grilled to perfection. This daunting recipe can be easily mastered with this fun and educational Youtube video recipe tutorial by Sanjeev Kapoor Khazana


Image Courtesy: Sanjeev Kapoor Khazana



9. Broccoli Paneer Mayo Sandwich 

I am entirely convinced that those who hate broccoli, have never tasted the vegetable when it's well-cooked and seasoned perfectly. Because trust me, in that case, it's nothing short of lip-smacking. This sandwich is one of the biggest pieces of evidence you can get your hands on. It also throws in some delicious cottage cheese in the filling, which only ups the nutrient factor in the dish. To create your own batch, refer to this Youtube video recipe tutorial by Archana's Kitchen, which seals the whole deal together with some classic eggless mayo. 


Image Courtesy: Archana's Kitchen



10. Pineapple Chicken Sandwich 

Whether pineapple belongs on pizza might be best left for debate, but it certainly amps up the taste factor in this particular sandwich. The sweetness of grilled pineapple slices mixes exceptionally well with the taste and texture of seasoned chicken breast, while also leading to an uptick in beneficial food components. We loved this Youtube recipe tutorial by TheCooknShare, and the resultant snack is a complete non-vegetarian delight! 


Image Courtesy: Archana's Kitchen



Lastly, you know what, the perfect side dish for all these nutrient-packed sandwiches would be? About 30 minutes of daily exercise! There, wasn't being healthy a lot simpler than it sounded? 

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