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Lunch on the Go: Healthy Sandwich and Wrap Recipes

  • Eating Well

    Smothered Tempeh Sandwich

    Try this vegetarian option: protein-rich tempeh smothered with red-wine-braised mushrooms and provolone cheese. If you're vegan, substitute your favorite soy cheese. To make it a meal, enjoy with a spinach salad.

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    Shrimp Banh Mi

    Banh mi is a Vietnamese, French-inspired street-food sandwich usually served on a baguette. The spicy mayo melange adds tartness and spice.

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    Buffalo Chicken Wrap

    Fiery hot sauce and creamy blue cheese give chicken a kick. Dig in to this big, juicy wrap with plenty of napkins on hand.

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    Grilled Eggplant Panini

    Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand — or in your own backyard!

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    TLT Sandwich

    With pickles, oven fries, and a tall glass of minty iced tea, even the most devoted bacon fan won't know what's missing in this smoky, spicy renovation of the sandwich favorite.

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  • Eating Well

    Totable Tea Sandwich

    Try turkey, low-fat cheddar, and grape jam for a kid-friendly version.

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    Blackened Salmon Sandwich

    Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices, and zesty red onion.

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    Barbecued Pork Sandwiches

    Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty summer sandwich.

    Get the recipe for Chipotle-Marinated Pork Tenderloin

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    Vietnamese Steak Sandwich

    Crisp vegetables and a sweet-salty sauce top thinly sliced grilled steak. Marinating the steak after it's grilled ensures a flavorful result.

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  • Eating Well

    Southwestern Beef & Bean Burger Wraps

    Kids and adults alike will love these quick, zippy burgers. The beans make the burgers a little fragile, so be careful when taking them off the broiler pan.

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  • Eating Well

    Bistro Flank Steak Sandwich

    Make this bistro-style sandwich, sauce and all, completely on the grill. If you're in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. Make it a meal: Serve with Oven "Fries" and a glass of lemonade.

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    Get the recipe for Oven "Fries"

  • Eating Well

    Southwestern Cheese Panini

    Lots of colorful vegetables and salsa make this panini prettier than any grilled cheese you've seen. The small amount of cheddar in this sandwich goes a long way because it is shredded and sharp.

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  • Eating Well

    Turkey & Tomato Panini

    A creamy spread full of Parmesan and fresh basil cozies up to turkey and summer-ripe tomato slices for a savory hot sandwich that will quickly become a go-to mealtime solution.

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    Mediterranean Tuna Panini

    For a great sandwich filling, spike canned tuna with salty olives and capers, bright lemon juice, and tangy feta.

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    Grilled Eggplant Parmesan Sandwich

    Our healthier eggplant Parmesan sandwich uses tender, smoky grilled eggplant instead of fried, so it has a fraction of the fat and calories.

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  • Eating Well

    BBQ Chicken Sandwich

    Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.

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    Peanut Tofu Wrap

    Baked tofu tossed with store-bought Thai peanut sauce makes a quick and healthy sandwich filling. Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber.

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    Strawberry & Cream Cheese Sandwich

    Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.

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  • Eating Well

    Philly Cheese Steak Sandwich

    Most of the good stuff in a Philly cheese steak, from thin-sliced steak to onions, peppers, and mushrooms, is still here but we opt for slightly-less-gooey (but more flavorful) provolone cheese in place of Cheez Whiz. We adore spicy banana peppers as a topping, but omit them if you can do without the heat.

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  • Eating Well

    Egg & Salmon Sandwich

    Smoked salmon and egg whites on a toasted whole wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.

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  • Eating Well

    Tijuana Torta

    A Mexican-style torta is just like a burrito, except the "wrapper" is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with grilled corn on the cob or Spanish rice.

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  • Eating Well

    Vietnamese Tofu-Noodle Lettuce Wraps

    Here we toss rice noodles with crunchy vegetables, fresh herbs, tofu, and a light, sweet, tart, and salty Vietnamese dressing flavored with fish sauce — and then wrap the mixture in lettuce leaves. For a vegetarian version, use reduced-sodium soy sauce or tamari in place of the fish sauce. Pass the mixture, lettuce leaves, and sauce separately so everyone can make their own wraps.

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  • Eating Well

    Five-Spice Turkey & Lettuce Wraps

    Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chili-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.

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  • Eating Well

    Korean-Style Steak & Lettuce Wraps

    These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste.

    Originally published on FitnessMagazine.com, January 2010.

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