Healthy Alternative to Bread Sandwiches

by Sara Ipatenco, Demand Media
    Whole-wheat pita pockets are a healthy substitute for bread.

    Whole-wheat pita pockets are a healthy substitute for bread.

    The same old bread sandwich can get boring if you eat it every day, but numerous alternatives exist that are nutritious and tasty. Exchanging the bread for other ingredients expands your meal options and gives you the opportunity to experiment with a variety of healthy ingredients. As you experiment, you will discover new combinations that prevent boredom and let you look forward to your meal.

    Step 1

    Make a wrap. Swap the bread for a whole-wheat tortilla, which supplies plenty of fiber for healthy digestion. Spread the tortilla with low-fat mayonnaise and add lean turkey or chicken and fresh vegetables or peanut butter and fresh strawberry slices.

    Step 2

    Fill a pita. Use a whole-wheat pita instead of bread and you'll get a new taste and a healthy dose of fiber. Stuff the pita with hummus, shredded carrots and cucumbers for a meal high in protein, vitamin A and potassium. Add shredded white meat chicken for protein and tomatoes for vitamin C.

    Step 3

    Use a bagel. Smear low-fat cream cheese on a whole-wheat bagel, which is another good source of fiber. Add fresh blueberries and a sprinkle of cinnamon for a naturally sweet sandwich that supplies a healthy amount of vitamin C.

    Step 4

    Replace bread with lettuce leaves. Make your favorite meat or vegetable sandwich as you normally would, but replace the bread with large lettuce leaves, which are low in calories and supply vitamin A and fiber.

    Step 5

    Swap your bread for whole-grain crackers or rice cakes. Use peanut butter, almond butter, honey and fruit to make tasty sandwiches. Lean meat, low-fat cheese and fresh vegetables are additional ingredients that pair well with crackers and rice cakes.

    Step 6

    Use grains or pasta instead of a bread sandwich to create a new meal. Add fresh vegetables and shredded turkey or chicken to cooked brown rice or whole-wheat noodles, each of which supply a good amount of fiber and iron. Drizzle the creation with olive oil and your favorite herbs and spices.

    Step 7

    Exchange your sandwich for a salad. Shred lettuce, tomatoes, onions and lean deli meat into a bowl and top it with low-fat salad dressing. Replace the bread with low-fat croutons. Add a sprinkle of sunflower seeds for protein and vitamin E and low-fat shredded cheese for calcium.

    Tip

    • If you're taking your sandwich alternative in your lunchbox, use ice packs to keep the meal fresh until you're ready to eat it. This is particularly important for perishable foods like deli meat, cheese and mayonnaise.

    About the Author

    Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.

    Photo Credits

    • Zedcor Wholly Owned/PhotoObjects.net/Getty Images