HEALTHY SANDWICH IDEAS
Healthy Sandwich Fillings
Lean ham + low fat cheese + tomato + chutney.
Lean ham + low fat cheese + tomato sauce or salsa.
Roast beef + salad.
Chicken + coleslaw (low fat dressing).
Chicken + cucumber + lettuce + tzatziki or avocado.
Chicken + avocado + lettuce or alfalfa.
Tuna + corn + grated vegetables + sauce (salsa, chutney, low fat mayo).
Egg (mashed with low fat mayo) + lettuce.
Curried egg + lettuce.
Baked beans + diced tomato (toasted).
Leftover roast vegetables (e.g. sliced zucchini, pumpkin, capsicum or eggplant) + ricotta or low fat
cheese.
Roast vegetables + low fat cream cheese + pesto.
Low fat cheese + salad + hommus.
Grated low fat cheese + avocado.
Ricotta + banana + honey.
Ricotta + sultanas + grated carrot.
Crunchy peanut butter* + sultanas + alfalfa.
Peanut butter* + diced celery.
Peanut butter* + grated carrot + sultanas.
Banana + peanut butter* or cinnamon.
Grated low fat cheese + vegemite.
Themed Sandwich Fillings
B.L.T. = bacon (lean and cooked) + lettuce + tomato.
Tropicana = lean ham + low fat cheese + tomato + crushed pineapple (drain well).
Mexicana = baked beans + grated low fat cheese (ideally toasted).
Meatball Lovers = sliced meatballs or bolognaise sauce + pizza sauce + low fat cheese.
Souvlaki = lean chicken/mince patties/sliced steak or lamb + salad + tzatziki served in pita bread.
Falafel wraps (falafel mix can be purchased commercially and is quick and inexpensive to prepare) +
salad + tzatziki or hommus served in a wrap.
Christmas Lovers = lean ham or turkey + roast vegetables + cranberry sauce.
* Check your school’s policy regarding the use of products containing nuts. For more information on the Anaphylaxis Guidelines
for Schools, go to http://www.allergy.org.au/pospapers/anaphylaxis.htm
Healthy Spreads To Vary Up Your Sandwiches
Hommus, spring onion dip, tzatziki (yoghurt, garlic sauce), salsa.
Pesto, low fat mayonnaise, sweet chilli sauce, tomato sauce.
Cranberry sauce, gerkin spread, chutney, mustard.
Low fat cream cheese, cottage cheese, ricotta.
Creamed corn, cold mashed pumpkin, mashed avocado.
Try the Following Sandwich Designs
“Zebra” sandwich = 1 slice of white + 1 slice of wholemeal for = a great way to introduce
wholemeal/wholegrain bread.
“Pinwheel” or “sushi” sandwich = spread a slice of bread with filling (e.g. vegemite), roll up, cut in
half and display with filling showing.
“Rainbow” sandwich = multilayered sandwich (3 slices of bread, 2 different fillings).
Top Tips for Sandwiches
Vary sandwiches, fillings and spreads to increase food variety and choice.
Try different types of bread, such as wholemeal, multigrain, seeded bread, rye, sour dough, fruit bread,
rolls, mini rolls using dinner rolls, wraps, pita, foccacia, Lebanese and lavash breads.
Try introducing wholemeal/multigrain bread in Pinwheel sandwiches (see above).
Use polyunsaturated or monounsaturated margarine instead of butter, but spread sparingly (or don’t use
at all).
Offer toasted sandwiches and wraps, or hot rolls.
Wrap sandwiches immediately after being made to prevent bread from drying out.
Use up excess vegetables by slicing and roasting them in a little olive oil to make tasty and healthy
sandwich fillings.
Pat dry moist ingredients, such as tomato or pineapple, and place between
dry ingredients/spreads to prevent soggy bread.
Always include at least one vegetable (or fruit) filling.
Use lean meats and reduced fat cheeses.
Cut sandwiches into different shapes and sizes.
Keep sandwiches small and easy to hold by little hands - try mini dinner rolls.
Use a variety of colourful fillings and display so fillings are visible and
enticing.
Label sandwiches so that ingredients are clearly listed and displayed.
Name healthy sandwiches with catchy titles, like “Chomping Chicken Burger”, or after popular themes,
like “Bart Simpson’s BLT”, to help increase their popularity.
Use leftover bread to make up and freeze jaffles.