Craving a delicious, no-fuss lunch that's actually good for you? Power through your day with these healthy sandwiches, wraps and pitas—perfect for satisfying midday pangs of hunger.
20 Healthy Sandwiches and Wraps for Work or School
Updated on May 29, 2025
1/20
Egg Salad
Total Time
15 min
Servings
3 servings
From the Recipe Creator:
Here's a pared-down version of a classic egg salad recipe. You can also add a little cream cheese for an extra-creamy spread. —Linda Braun, American Egg Board, Park Ridge, Illinois
Nutrition Facts:
1/2 cup: 294 calories, 25g fat (5g saturated fat), 431mg cholesterol, 438mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 13g protein.
2/20
Turkey Pesto Sandwich
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
This yummy sandwich is easy to make and travels well to picnics and potlucks. Use any meat, veggies and cheese you like. —Marion Sundberg, Yorba Linda, California
Nutrition Facts:
1 piece: 544 calories, 30g fat (11g saturated fat), 67mg cholesterol, 1828mg sodium, 41g carbohydrate (7g sugars, 3g fiber), 29g protein.
3/20
Chicken Gyros
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This yummy chicken gyro recipe is a cinch to prepare. Just take tender chicken, coat it in a creamy cucumber-yogurt sauce, then tuck it into pita pockets. Some folks like lettuce and diced tomato on top. —Taste of Home Test Kitchen
Nutrition Facts:
1 gyro: 367 calories, 9g fat (2g saturated fat), 68mg cholesterol, 397mg sodium, 39g carbohydrate (4g sugars, 2g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 fat.
4/20
Hummus & Veggie Wrap-Up
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
Once when I stopped at a diner while on a long and arduous walk, I had a vegan wrap that was similar to this. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
5/20
Turkey Pinwheels
Total Time
15 min
Servings
4 dozen
From the Recipe Creator:
Need an awesome snack for game day? My kids love these easy four-ingredient turkey pinwheels. Go ahead and make them the day before—they won’t get soggy! —Amy Van Hemert, Ottumwa, Iowa
Nutrition Facts:
1 pinwheel: 51 calories, 2g fat (1g saturated fat), 9mg cholesterol, 144mg sodium, 5g carbohydrate (0 sugars, 0 fiber), 3g protein.
6/20
Chickpea Salad Sandwiches
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
Inspired by a local restaurant's truly inventive guacamole studded with pomegranate seeds, this chicken salad recipe is extremely simple to make since it uses rotisserie chicken. I serve this salad on homemade tomato bread, which lends a delightful contrast in flavor and color, or on lettuce leaves. —Debra Keil, Owasso, Oklahoma
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
7/20
Salmon Sliders
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
The fresh flavors of the salmon and herbs are just unbeatable. I serve these as full-sized burgers on kaiser rolls too. —Margee Berry, White Salmon, Washington
Nutrition Facts:
2 sliders: 446 calories, 17g fat (5g saturated fat), 112mg cholesterol, 719mg sodium, 43g carbohydrate (7g sugars, 6g fiber), 30g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 fat.
8/20
Tuna Wrap
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Packed with protein-rich tuna and fresh, crunchy veggies, these colorful wraps have sensational flavor—and they're good for you too. —Edie Farm, Farmington, New Mexico
Nutrition Facts:
1 wrap: 312 calories, 10g fat (2g saturated fat), 38mg cholesterol, 628mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
9/20
Avocado Egg Salad Toast
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I had a surplus of avocados after purchasing too many for an event. A few days later, I was making egg salad sandwiches for lunch and had the fantastic idea to use avocado to bind it together instead of traditional mayo. Not only was this version unbelievably delicious but the healthy fats in the avocado make this a much better option than the traditional mayo-laden version. —Shannon Dobos, Calgary, Alberta
Nutrition Facts:
2 pieces: 367 calories, 15g fat (4g saturated fat), 280mg cholesterol, 671mg sodium, 41g carbohydrate (4g sugars, 4g fiber), 18g protein.
10/20
Jamaican Jerk Turkey Wraps
Total Time
40 min
Servings
4 wraps
From the Recipe Creator:
After tasting these spicy wraps at a neighborhood party, I got the recipe. The grilled turkey tenderloin and light jalapeno dressing make them a hit. —Mary Ann Dell, Phoenixville, Pennsylvania
Nutrition Facts:
1 wrap: 343 calories, 8g fat (1g saturated fat), 48mg cholesterol, 654mg sodium, 37g carbohydrate (7g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
11/20
Five-Spice Chicken Lettuce Wraps
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
With this lettuce wrap, I get all the satisfaction without all the carbs. The pickled carrots really make it feel special. Use them on other sandwiches and wraps for an extra pop of flavor, crunch and color. —Stacy Schneidmiller, Beaumont, Alberta
Nutrition Facts:
2 wraps: 236 calories, 11g fat (3g saturated fat), 101mg cholesterol, 625mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic exchanges: 4 lean meat.
12/20
Salsa Black Bean Burgers
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Meatless meals are so tasty when these hearty bean burgers are on the menu. Guacamole and sour cream make them seem decadent. —Jill Reichardt, St. Louis, Missouri
Nutrition Facts:
1 burger: 323 calories, 8g fat (1g saturated fat), 53mg cholesterol, 557mg sodium, 51g carbohydrate (6g sugars, 9g fiber), 13g protein.
13/20
Peanut Butter, Honey & Pear Open-Faced Sandwiches
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears or different cheeses, such as Brie or grated Parmesan. —L.J. Washington, Carpinteria, California
Nutrition Facts:
1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
14/20
Mushroom Burgers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Ready to turn over a new burger? I guarantee no one will be missing the beef after tasting these vegetarian burgers. They're moist, tender and full of flavor. —Denise Hollebeke, Penhold, Alberta
Nutrition Facts:
1 burger: 330 calories, 13g fat (5g saturated fat), 121mg cholesterol, 736mg sodium, 42g carbohydrate (4g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 3 starch, 1 medium-fat meat, 1/2 fat.
15/20
Turkey Sloppy Joes
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
When we were first married and poor college students, I found this sloppy joe recipe and tweaked it. The fresh bell peppers give it a wonderful flavor. —Kallee Twiner, Maryville, Tennessee
Nutrition Facts:
1 sandwich: 251 calories, 6g fat (2g saturated fat), 39mg cholesterol, 629mg sodium, 32g carbohydrate (10g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
16/20
Pulled Chicken Sandwich
Total Time
4 hours 20 min
Servings
6 servings
From the Recipe Creator:
I was raised as a southern girl, with the love of barbecue built into my DNA. This slow-cooker recipe allows me to enjoy the flavors I grew up eating, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia
Nutrition Facts:
1 sandwich: 296 calories, 5g fat (1g saturated fat), 63mg cholesterol, 698mg sodium, 35g carbohydrate (12g sugars, 5g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
17/20
Chicken Avocado Wrap
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I came up with this chicken avocado wrap while trying to figure out what to make for lunch one day. The recipe is now a favorite at my house. —Shiva Houshidari, Plano, Texas
Nutrition Facts:
1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
18/20
Pear Waldorf Pitas
Total Time
20 min
Servings
20 mini pitas halves
From the Recipe Creator:
Here's a guaranteed table brightener for a shower, luncheon or party. Just stand back and watch these sandwiches vanish. For an eye-catching presentation, I tuck each one into a colorful folded napkin. —Roxann Parker, Dover, Delaware
Nutrition Facts:
1 pita half: 67 calories, 2g fat (0 saturated fat), 0 cholesterol, 86mg sodium, 12g carbohydrate (3g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
19/20
Deli Turkey Lettuce Wraps
Total Time
25 min
Servings
6 lettuce wraps
From the Recipe Creator:
I used to make these during my training days when I worked at a restaurant in Hawaii. They're low fat, low carb, high protein, quick and delicious—a great choice before or after a workout. —Duncan Omarzu, Astoria, New York
Nutrition Facts:
3 lettuce wraps: 270 calories, 16g fat (4g saturated fat), 43mg cholesterol, 799mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
20/20
Artichoke Steak Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This simple, fast and flavorful dish is one the whole family loves. It's surprisingly easy to make, and you can broil the steak if you don't want to venture outside. —Greg Fontenot, The Woodlands, Texas
Nutrition Facts:
1 wrap: 301 calories, 11g fat (4g saturated fat), 61mg cholesterol, 506mg sodium, 27g carbohydrate (1g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch.
Healthy Sandwiches FAQ
Are sandwiches healthy?
Yes—sandwiches can be healthy! It all depends on the ingredients you choose. Whole grain breads, lean proteins like turkey or grilled chicken, fresh veggies and healthy spreads can make for a well-balanced, nutrient-packed meal.
Even classics like peanut butter and jelly can be healthified if you opt for whole grain bread over white bread, natural peanut butter (with no added sugar or oils), and a low-sugar or no-sugar-added fruit spread. Wrap-wise, you can forgo the carbs altogether and make a PB&J wrapped in lettuce leaves or collard greens.
With a few smart swaps, sandwiches and wraps can be a wholesome, satisfying option for lunch or on-the-go meals.
What are the healthiest sandwiches for lunch?
The healthiest sandwiches for lunch combine fiber, protein and healthy fats to keep you full and energized without excess sodium, sugar or refined carbs. Try a grilled chicken sandwich layered with veggies like spinach, tomatoes and cucumbers on whole grain or sprouted bread, and skip the heavy sauces in favor of hummus, avocado or mustard. Turkey and avocado wraps are another option, given that turkey is low in fat and high in protein, while avocado provides heart-healthy monounsaturated fats. Wrap the turkey in a whole wheat or, my personal favorite, a spinach tortilla, and load it with crunchy greens like romaine or arugula.
In the mood for tuna salad? Skip the mayo-laden, store-bought pints and make a healthier version at home. Swapping in Greek yogurt for mayo cuts down on saturated fat while adding protein and probiotics. Mix the tuna with celery, red onion and herbs, and serve it on whole grain bread or in lettuce wraps.
For an upgraded PB&J, use 100% whole grain bread, add chia or flax seeds for fiber and omega-3s, and consider fresh fruit slices (like banana or strawberries) in place of jelly.
How can you make a healthy sandwich for lunch?
Making a healthy sandwich is all about balance: prioritizing protein, fiber, healthy fats and fresh vegetables while keeping flavor and satisfaction in mind. Start by choosing a nutrient-rich base. Instead of white bread, consider 100% whole grain or sprouted grain bread, which offers more fiber and keeps you fuller longer. You can also switch things up with whole wheat wraps, pita pockets or even large lettuce leaves if you’re going for a lower-carb option.
Next, layer in a lean source of protein to help keep your energy steady throughout the day. Grilled chicken, turkey or hard-boiled eggs are classic choices, but plant-based proteins like hummus, baked tofu or mashed chickpeas can be just as satisfying. Haven’t tried the viral vegan chickpea salad? Our recipe is A++. Canned tuna or salmon mixed with Greek yogurt instead of mayo is another great way to add protein with fewer unhealthy fats.
Don’t hold back on veggies either—they add crunch, color and a wide range of nutrients. Go beyond the usual lettuce and tomato by adding cucumbers, shredded carrots, spinach, arugula, bell peppers, or even roasted veggies like zucchini or mushrooms for an extra burst of flavor.
