Can a sandwich be a healthy option? You better believe it can. A good sandwich made on a sprouted grain bread and loaded up with veggies and lots of flavor is one of my favorite quick and healthy lunch options. Like this Tex-Mex Veggie Grilled Cheese.
Here are my tips for making a sandwich a healthy option:
Start with a healthier bread
My go-to is a sprouted grain bread or English muffin (shown in the picture), and I love the ones from Food For Life. Just as it sounds, sprouted grain bread is made from whole grains that have been sprouted.
Why is sprouted grain healthy? Because when grains are sprouted, it increases their nutritional benefit, and it’s also thought that they are easier to digest than non-sprouted grains.
Sprouted grain breads are typically lower in carbohydrates and higher in protein and fiber. Sprouted grain breads are also higher in enzymes that help with digestion, making them an easier to digest bread option.
If you don’t have sprouted grain bread, be sure to choose a whole grain option with a clean ingredients list, and plenty of fiber per serving.
Pile on the veggies
Be sure to add all your favorite veggies to a sandwich to increase nutrition and to help fill you up. Veggies are high in fiber, which helps to keep you feeling full and satiated.
Fresh veggies are always great — I love to do a simple, at-home version of a Subway sandwich complete with fresh veggies, sliced cheese and dijon mustard — but what really kicks up a healthy sandwich is roasted veggies. This is a step you can take during your weekend meal prep so you’ve got them on-hand in the fridge and ready to go when it’s time to throw together an easy meal, like this Tex-Mex Veggie Grilled Cheese.
Add some good fat and/or protein
Pairing fiber-filled carbohydrates with a healthy fat or protein will help to stabilize your blood sugar and keep you energized and full for hours.
Some examples of healthy fats are: avocado, olive oil or olives. Some examples of protein are: chicken, fish or organic cheese.
This Tex-Mex Veggie Grilled Cheese has avocado for healthy fat, and organic cheese for protein.
Looking for more quick and easy lunch and dinner recipes? Try these:
- Better Than Takeout Homemade Fried Rice
- Mediterranean Veggie Pasta
- DIY Chipotle Bowl
- Easy Veggie Quiche With Feta
If you make this Tex-Mex Veggie Grilled Cheese recipe, be sure to leave a star rating and a comment below letting me know what you think! Your feedback is so helpful for me and other visitors to my blog.
Tex-Mex Veggie Grilled Cheese (Vegetarian)
- 1 red onion, sliced lengthwise
- 1 red bell pepper, seeds removed and sliced
- Sea salt to taste
- Taco seasoning (optional)
- 2 sprouted grain English muffins, or 4 pieces sprouted grain or whole grain bread
- 1 small ripe avocado
- 2 oz shredded cheese, Mexican blend
- Prep the roasted veggies first (this can be done ahead of time). Preheat the oven to 425 degrees. Place a sheet of parchment paper over a large baking sheet. Spread the veggies out on the covered baking sheet, and lightly sprinkle with sea salt and taco seasoning. Roast veggies for 12-15 minutes. Cook the veggies shorter time for crispier veggies, or cook them a few minutes longer for more caramelized veggies. Remove veggies from the oven and set aside.
- Heat a pan over medium heat and spray pan with cooking spray. Place one half of each English muffin, or 2 pieces of bread if using, on the pan. Top with the roasted veggies, then the cheese and then the sliced avocado. Add another light sprinkle of sea salt, and then top each muffin half or piece of bread with the other half or piece of bread. Cook for about 3 minutes, then using a spatula, flip the sandwich over and cook on the other side for about 3 minutes, or until the cheese begins to melt and the bread is toasted.
- Save any remaining roasted veggies for another sandwich tomorrow!