Say so long to sad and soggy sandwiches with these fab filling ideas.
Tired of uneaten sandwiches making the trip back home in school lunch boxes? Or maybe you want to bring some zing back to your work lunch? Our dietitian has 10 delicious, nutritious lunch ideas to fill hungry tummies and boost your vegie intake — plus they’re super-quick to prepare in the morning.
Chicken, avocado & pesto
Mash ¼ avocado with a squeeze of lime juice and spread over 2 slices of grainy bread. Top with 100g shredded cooked chicken breast, ½ cup baby spinach, ¼ cup alfalfa sprouts and a drizzle of store-bought basil pesto.
Pulled pork & healthy slaw
Reheat 80g leftover pulled pork and spread over a grainy roll. Meanwhile, mix 1 tbs plain yoghurt with 1 tsp Dijon mustard and combine with ¾ cup pre-chopped slaw. Top pulled pork with slaw.
Smoked salmon, cream cheese & cucumber
Spread 1 tbs light cream cheese over 2 slices of rye bread. Flake 2 slices smoked salmon and top with ¼ cup cucumber ribbons, 1 tsp baby capers and ¼ cup alfalfa sprouts.
Salad & hoummos
Spread 1 tbs hoummos and ¼ avocado over2 slices of wholemeal bread. Top with ½ cup mixed lettuce leaves, ¼ cup grated carrot, ¼ sliced cucumber and ¼ cup grated reduced-fat cheddar.
Roasted veg & goat’s cheese
Drizzle thin slices of capsicum, zucchini, eggplant and pumpkin with olive oil and roast until tender. Layer vegetables over a low-GI wrap with 1 tbs crumbled goat’s cheese.
Tuna, mustard & avocado
Spread a high-fibre wrap with 1 tsp honey mustard. Top with ¼ avocado, 95g can tuna in olive oil (drained), ¼ cup grated carrot and ½ cup mixed lettuce leaves.
Lamb meatballs & tzatziki
Lightly fry 3–4 small lean lamb meatballs and slice in half. Spread a wholegrain wrap with 2 tbs store-bought tzatziki. Top with meatballs, 20g crumbled reduced-fat feta, 1 small sliced tomato and ¼ cup cucumber ribbons.
Egg & lettuce
Peel and mash 2 hard-boiled eggs with1 tbs reduced-fat mayo. Spread mixture over 2 slices of rye bread and scatter over ¾ cup iceberg lettuce and ¼ cup alfalfa sprouts.
Roast beef & corn relish
Spread 1 tbs store-bought corn relish over 2 slices of grainy bread and top with 50g rare roast beef. Add ½ cup mixed lettuce leaves, 2 finely sliced radishes, ¼ cup grated carrot and 3 slices canned beetroot.
Sweet chilli chicken
Top a grainy roll with ½ cup baby spinach, ¼ cup sliced cucumber, ½ small sliced tomato, 100g shredded cooked chicken breast and a drizzle of sweet chilli sauce.
Choose grainy brown bread for slow-burning energy
Sandwiches are a great way to boost fibre intake with wholegrain breads and fill up on satisfying vegies
5 ways to super-veg your lunch
Serve your sandwich with a side salad in summer.
Enjoy a cup of vegetable soup with your sandwich.
Cut up vegie sticks for snacks, rather than biscuits and crisps.
Add a side of steamed frozen vegetables if your sandwich is light on veg.
Grate or finely chop vegies into fillings like meatballs or fritters.
Melissa is an Accredited Practising Dietitian with a love of healthy, delicious food. She is passionate about helping others to lead healthier lives and teaching people to use nutrition to better their health.