In the several past years, many people have sworn off bread due to weight gain or gluten intolerance. So, what is it like to eat a sandwich without bread? Are there meals that exist without the use of bread? Of course, there are healthy sandwich recipes!
If you’re cutting carb or gluten out of your diet, all you have to do is make some small adjustment to diet and meal plan. While life without bread may seem harsh, there are simple alternatives you can use to enjoy and enhance the flavor of your favorite dishes.
9 Amazing Healthy Sandwich Recipes
This amazing healthy sandwich recipes are must try! They’re just that good!
1. Salmon Lettuce Wraps
These lettuce wraps are equally refreshing and satisfying.
- 3 medium-large leaves romaine lettuce
- ¼ tsp. lemon pepper seasoning
- 2 ounces lox-style smoked salmon
- ¼ cup finely chopped red onion
- 1 small seedless cucumber, thinly sliced
- 2 tbsp. sun-dried tomatoes packed in oil, drained and sliced
- cream cheese (optional)
- Wash the lettuce and pat dry using a paper towel.
- Lay the lettuce leaves on a plate, spread 1 teaspoon of cream cheese or so inside, sprinkle seasoning, and add some smoked salmon.
- Add onion, cucumber, and tomato, wrap up, and enjoy.
2. Gluten-Free Tapioca Wraps
Use these wraps to replace bread in your next sandwich.
- 1 cup (8 fluid ounces) milk
- 2 ½ cups (300 g) tapioca starch/flour, plus more for sprinkling*
- ¼ tsp. kosher salt
- 3 tbsp. (42 g) canola oil
- 1 egg (60 g out of shell) at room temperature, beaten
- 7 ounces low moisture part-skim mozzarella cheese, grated
- 2 ounces Parmigiano-Reggiano cheese, finely grated
- In a medium saucepan over medium heat, bring the milk to a simmer.
- Immediately remove from heat and add tapioca flour, salt, and oil. Stir. The mixture should look curdles and be difficult to combine. Let it sit for 10 minutes.
- Next, transfer to a food processor with a steel blade and pulse a few times.
- Add the beaten egg, and pulse until the dough is well combined. Pulse on low or medium speed for 2-3 minutes until dough is smooth and stretchy.
- Follow up by adding the cheeses and pulsing again for 2 minutes.
- Use a wet spatula to remove the dough from the food processor and divide the dough into two pieces. Wrap tightly with plastic wrap.
- Chill in the freezer for 30 minutes or refrigerate for 2 hours.
- Unwrap the chilled dough, place on a flat surface floured with tapioca and divide the dough into 5 equal pieces.
- Dust each piece and roll into 8-inch circles.
- Heat a medium skillet over medium heat and cook for 2 minutes, flipping halfway. Transfer to a plate and cover with a moist towel. Serve immediately of wrap tightly in plastic wrap and refrigerate for up to a week.
3. Grilled eggplant sandwich
These grilled eggplant slices might have the same soft texture as bread, with way more flavor.
- 1 medium to large sized eggplant, sliced into ¾ inch thick rounds
- extra virgin olive oil
- sea salt and pepper
- Heat up your grill or skillet and brush each side of your eggplant slices with olive oil. Season with salt and pepper.
- Grill slices for 4-5 minutes, flip and grill for 3-4 minutes on the other side.
- To assemble, spread mustard on one eggplant slice and top with beef patty, mushrooms, lettuce, tomatoes and toppings of choice.
- Top off with another slice of eggplant and serve.
4. Cucumber subs
This raw sub will keep you hydrated and excite your taste buds.
- 1 medium to large cucumbers
- shredded chicken or tuna
- green onions
- other sandwich fillers
- Cut the cucumber lengthwise, from tip to tip.
- Scoop out the seeds of the cucumber to make some room for your sandwich ingredients
- Add all the other ingredients inside half your cucumber and top with the other half.
- Cut in half to get two subs.
5. Plantain Tortillas
This gluten-free recipe only requires 4 ingredients. Use it to make your favorite burrito or wrap recipe.
- 1 pound peeled, cubed large green plantains
- ⅓ cup avocado oil
- 1 tsp. sea salt
- Preheat the oven to 400 degrees F. Line two baking sheets with parchment paper.
- Place ingredients in a blender, including ⅓ cup of water. Blend on low speed for a minute or two.
- Increase the blender speed and add a bit of water if necessary to form a thick but smooth puree that resembles hummus.
- Use a spatula to smooth batter into 6 tortillas on each sheet. They should be about ¼-inch thick and 6 inches across.
- Bake on the middle and bottom rack for 10 minutes, switch racks and bake for another 10-15 minutes.
- Cool for 5 minutes before serving.
- You can also cool to room temperature and store in airtight container for up to 3 days or freeze, separating each tortilla with parchment paper.
6. Portobello Halloumi Burgers
This recipe makes 10 burgers, so bring them along to your next potluck, family gathering, or picnic.
- 20 (4-inch) portobello mushrooms, stems trimmed (about 10 pounds)
- ¼ cup olive oil, divided
- 2 onions, sliced
- 2 bell peppers, sliced into strips
- 10 (½ thick) slices halloumi cheese (about 2 ½ pounds)
- 1 cups micro herbs to garnish
- Preheat your oven to 350°F and arrange the mushroom caps on sheet pans. Drizzle with half of the olive oil and coat evenly. Bake for 15 minutes.
- In a large skillet, heat 2 tablespoons of oil and warm up onions and peppers until tender.
- In another skillet, add oil and heat halloumi. Cook for 4-6 minutes, flipping regularly to make sure both sides are well browned.
- Arrange on a plate, with a mushroom on the bottom, followed by a slice of halloumi, some onions and pepper, some microgreens if you like and a mushroom to top it off.
7. Red Bell Pepper Sandwich
This sandwich is a Mediterranean version of the cucumber sandwich above.
- 2 medium to large bell peppers
- feta cheese
- green onions
- sliced tomatoes
- olive oil
- balsamic vinegar
- fresh oregano or basil
- Preheat your oven to 450 degrees
- Cut the peppers lengthwise, from stem to tip.
- Scoop out the seeds to make some room for your sandwich ingredients
- Place peppers, cut side up and drizzle with olive oil.
- Bake until the pepper is tender and the skin is slightly blistered, about 35 minutes.
- Let it cool until it’s room temperature.
- In one half of the pepper, add crumbled feta, 1-2 tomato slices, and fresh herbs.
- Drizzle with olive oil and vinegar, add the top slice of pepper and repeat for the second pepper.
8. Paleo Sweet Potato Buns
Use these buns to make a sandwich, burger, or a nice snack. This recipe serves 6.
- ½ cup sweet potato puree (about 1 large sweet potato)
- ½ cup packed coconut flour
- 1 tsp. cream of tartar
- ¼ cup tapioca flour
- ½ tsp. baking soda
- ¼ tsp. salt
- 2 tbsp. melted coconut oil
- ¼ cup full fat coconut milk
- 2 tbsp. raw honey
- 1 tsp lemon juice
- 6 eggs
- extra coconut oil for greasing
- Start by making a sweet potato puree. You’ll need to poke holes in the raw sweet potato, wrap it in foil and roast at 425F until soft (about an hour).
- Let the potato cool and use a food processor to puree the potato.
- Preheat the oven to 350F and grease the muffin pan with coconut oil.
- Sift the coconut flour, tapioca flour, cream of tartar, baking soda, and salt into a large bowl.
- In another bowl, whisk the sweet potato puree, melted coconut oil, coconut milk, lemon juice, and honey together. It should have a runny texture.
- Using an electric whisk, whip the eggs on high speed for 5 minutes until very foamy.
- As you whisk, slowly pour in liquid mixture. Once fluffy, turn off the whisk.
- Sprinkle the flour mixture into the liquid mixture and use a hand whisk to stir.
- Once combined, use a spatula to fold the mixture for less than a minute. Do not overmix.
- Oil a muffin pan and pour ¼ cup of the mixture in each tin.
- Bake at 350 F for 25-30 minutes.
- Let cool for 10 minutes use a spatula to remove. Cool on a cooling rack for another 10-15 minutes.
9. Tomato Avocado Burgers
In this recipe, tomato slices replace your traditional burger bun for a gluten-free alternative. Serves 4.
- 4 large tomatoes
- 1 lb. grass fed organic ground beef
- ¼ tsp. ground black pepper
- ½ + ¼ tsp. fine grain sea salt
- 1 tsp. chili powder
- 1 ripe avocado, divided
- 2 tbsp. Greek yogurt
- 1 tbsp. mayo
- 2 tsp. fresh lime juice
- ¼ tsp. ground cumin
- a handful alfalfa sprouts
- Cut the tomatoes in half horizontally.
- Scoop out the seeds and seeds membrane using a spoon. Set aside.
- Mash half of the avocado in a bowl until smooth. Combine with yogurt, mayo, lime juice, ¼ teaspoon salt, and cumin.
- Dice remaining half of the avocado into small pieces and stir into the avocado mixture. Set aside.
- In another bowl, season the beef with a ½ teaspoon of salt, black pepper, and chili powder. Mix well.
- Divide and shape into 4 ½-inch thick patties. Grill at medium-high heat for 3 minutes on each side.
- At the same time, oil a medium skillet and heat over medium heat for 2-3 minutes on each side. Flip and cook for 2- seconds on each side to finish them off.
- To assemble, place one half of the tomato beef patty, a large pinch of sprouts, and a tablespoon of avocado sauce. Top off with the other half of the tomato.
Enjoy in these healthy sandwich recipes!