Looking for easy, low-calorie lunches? From wraps and burgers to pitas and more, these low-calorie sandwiches clock in under 350 calories.
24 Low-Calorie Sandwiches to Make for Lunch
Updated on May 29, 2025
1/24
Pork Lettuce Wraps
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Casual, flavorful and low in carbohydrates, these Vietnamese Pork Lettuce Wraps are a perfect and low-fuss way to feed a group. Place the ingredients in separate dishes and let your guests assemble their own wrap, which allows them to personalize to suit their tastes. —Gretchen Barnes, Fairfax, Virginia
Nutrition Facts:
1 wrap: 199 calories, 11g fat (4g saturated fat), 38mg cholesterol, 312mg sodium, 12g carbohydrate (9g sugars, 2g fiber), 13g protein.
2/24
Chickpea Salad Sandwiches
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This chickpea salad is flavorful and contains less fat and cholesterol than chicken salad. These make absolutely delightful picnic sandwiches. —Deanna Wolfe, Madison, South Dakota
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
3/24
Chicken Caesar Wrap
Total Time
15 min
Servings
6 wraps
From the Recipe Creator:
This classic handheld with tender chicken, Parmesan cheese and chopped Caesar croutons features the perfect amount of dressing for a tasty meal any night. Nancy Pratt - Longview, TX
Nutrition Facts:
1 wrap: 337 calories, 12g fat (2g saturated fat), 57mg cholesterol, 730mg sodium, 29g carbohydrate (2g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
4/24
Cashew Turkey Salad Sandwiches
Total Time
15 min
Servings
4 sandwiches
From the Recipe Creator:
One bite and you'll be hooked on this slightly sweet turkey salad sandwich. It's protein-packed so you can feel good while you munch! —Mary Wilhelm, Sparta, Wisconsin
Nutrition Facts:
1 sandwich: 298 calories, 9g fat (2g saturated fat), 51mg cholesterol, 664mg sodium, 32g carbohydrate (4g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1-1/2 fat.
5/24
Grilled Fish Sandwiches
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I season these fish fillets with lime juice and lemon pepper before grilling them. A simple honey mustard-mayonnaise sauce puts the sandwiches ahead of the rest. —Violet Beard, Marshall, Illinois
Nutrition Facts:
1 sandwich: 224 calories, 2g fat (1g saturated fat), 43mg cholesterol, 499mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 2 starch, 3 lean meat.
6/24
Hummus & Veggie Wrap-Up
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. 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.
7/24
Italian Pulled Pork Sandwiches
Total Time
8 hours 20 min
Servings
12 servings
From the Recipe Creator:
Enjoy all the flavors of Italian sausage sandwiches with this healthier alternative. —Lia Dellario, Middleport, New York
Nutrition Facts:
1 sandwich: 288 calories, 8g fat (2g saturated fat), 56mg cholesterol, 454mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
8/24
Turkey Burgers
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
These juicy, tender patties on whole wheat buns make a wholesome, satisfying sandwich. We especially like to make grilled turkey burgers, but you could also pan-fry them. —Sherry Hulsman, Elkton, Florida
Nutrition Facts:
1 burger: 293 calories, 11g fat (3g saturated fat), 110mg cholesterol, 561mg sodium, 27g carbohydrate (3g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
9/24
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.
10/24
Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
11/24
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.
12/24
Cajun Pork Sandwiches
Total Time
50 min
Servings
3 dozen
From the Recipe Creator:
This recipe's simple spice rub gives pork tenderloin an irresistible flavor. You'll watch in delight as these tasty open-faced sandwiches disappear from the buffet table! —Mae Kruse, Monee, Illinois
Nutrition Facts:
1 open-faced sandwich: 112 calories, 3g fat (1g saturated fat), 15mg cholesterol, 127mg sodium, 14g carbohydrate (1g sugars, 1g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
13/24
Sesame Chicken Veggie Wraps
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I'm always on the lookout for fast, nutritious recipes that will appeal to my three little kids. They happen to love edamame, so this is a smart choice for those on-the-go days. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 wrap: 214 calories, 7g fat (1g saturated fat), 13mg cholesterol, 229mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
14/24
Salsa Bean Burgers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I created these based on a turkey burger recipe and wanted to make them even better for you. Use a favorite salsa with just the heat you like to make it your own. —Jenny Leighty, West Salem, Ohio
Nutrition Facts:
1 burger: 299 calories, 6g fat (1g saturated fat), 53mg cholesterol, 696mg sodium, 49g carbohydrate (7g sugars, 8g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
15/24
Barbecue Chicken Sandwich
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
With four small children at home, I need quick yet filling meals. This family-favorite BBQ chicken sandwich filling is a cinch to make. For a spicier taste, eliminate the ketchup and increase the amount of salsa to 1 cup. —Leticia Lewis, Kennewick, Washington
Nutrition Facts:
1 sandwich: 284 calories, 8g fat (3g saturated fat), 47mg cholesterol, 770mg sodium, 35g carbohydrate (12g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
16/24
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.
17/24
West Coast Snappy Joes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Meet my California-inspired sloppy Joe. Load it up with whatever toppings you like, or pour the filling over noodles. It's incredible on mac and cheese. —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1 sandwich (calculated without optional toppings): 288 calories, 8g fat (3g saturated fat), 47mg cholesterol, 575mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
18/24
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.
19/24
Better than Egg Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich from Lisa Renshaw of Kansas City, Missouri.
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
20/24
Easy Southwestern Veggie Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. —Cindy Beberman, Orland Park, Illinois
Nutrition Facts:
2 halves: 295 calories, 4g fat (0 saturated fat), 2mg cholesterol, 525mg sodium, 53g carbohydrate (6g sugars, 7g fiber), 11g protein.
21/24
Vegan Sloppy Joes
Total Time
1 hour 5 min
Servings
14 servings
From the Recipe Creator:
When I experimented with making more vegetarian-friendly recipes, this was one of my biggest hits—we still eat it weekly! My preschooler will always eat every bite of these tangy lentil joes. —Christina Rock, Covington, Washington
Nutrition Facts:
1 sandwich: 215 calories, 5g fat (1g saturated fat), 0 cholesterol, 438mg sodium, 38g carbohydrate (8g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.
22/24
Presto Pizza Patties
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Craving both beef and pizza? These patties feature both in an open-faced sandwich. And they're lighter than you'd think! —Barbara Schindler, Napoleon, Ohio
Nutrition Facts:
1 serving: 299 calories, 11g fat (4g saturated fat), 53mg cholesterol, 527mg sodium, 26g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch.
23/24
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.
24/24
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 and 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.
Low-Calorie Sandwich FAQ
What light sandwich options are filling but low in calories?
Sandwiches like hummus and veggie wraps, tuna salad, turkey lettuce wraps and egg salad sandwiches are satisfying and low in calories. The key to creating healthy sandwiches that are low-calorie yet filling is all about choosing the right ingredients. Start with multigrain bread or a low-calorie wrap, then add light spreads like mustard or hummus, instead of mayo. Finish the sandwich with lean proteins like turkey, chicken or tuna and pile on fresh veggies to add crunch.
What are good sandwich fillings for low-calorie sandwiches?
For a delicious yet low-calorie sandwich, start with lean proteins like grilled chicken, deli turkey, smoked salmon or plant-based proteins like chickpeas or tofu. For a fun twist, try adding a portion of roasted veggies like sweet red peppers, zucchini, portobellos or roasted chickpea salad on the side.
To add color and freshness, include lettuce, tomatoes, cucumbers, pears, pomegranate or avocado. These plant-based additions add crunch or creaminess to your sandwich. When it comes to spreads, a light vinaigrette or mustard is the perfect low-calorie choice to add a bit of zing.
What sides can I eat with a low-calorie sandwich?
Some of our favorite sides for low-calorie sandwiches include side salads, slaws, sliced veggies or a bowl of soup. A simple cucumber or tomato salad tossed with lemon juice and olive oil makes a flavorful, low-calorie addition to any sandwich. On warm days, pair your sandwich with healthy smoothie recipes for an extra bump of energy. If you’re in the mood for something crunchy, try air-popped popcorn or baked kale chips.
