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A collage of six sandwich and wrap options. The top row displays three wraps with various fillings including vegetables and meats. The bottom row shows three sandwiches, each with different fillings such as egg salad, tomato, and greens on whole grain bread.
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8 Healthy Sandwiches and Wraps

Prep Time10 minutes
WORK TIME10 minutes
Cuisine: World
Servings: 1 yields

Ingredients

Avocado Egg sandwich

  • 2 bread slices whole grain
  • 1 Hard-boiled egg
  • ½ Avocado small
  • 1-2 teaspoons Lemon juice
  • Seasoning to taste salt, pepper and paprika
  • Chives

Salmon wrap

  • 1 Whole wheat tortilla wrap
  • 2 tablespoons Cream cheese low fat
  • 2-3 Smoked salmon/cured salmon
  • ¼ Cucumber sliced
  • ¼ Red onion chopped
  • 1 tablespoon Chives chopped
  • Baby spinach

Tuna sandwich

  • 2 bread slices whole grain
  • 1 Tuna can
  • 2 tablespoons Low fat mayonnaise
  • 1 teaspoon Mustard
  • Green onion
  • ¼ Red onion chopped
  • 1-2 Lettuce leaves
  • Seasoning to taste

Pastrami Wrap

  • 1 Whole wheat tortilla wrap
  • 1 tablespoon Mayonnaise low fat
  • 1 teaspoon Dijon mustard
  • 3 pieces Pastrami
  • 3-4 Cherry tomatoes halved
  • Baby spinach
  • Lettuce

Avocado and Tuna Wrap

  • 1 Whole wheat tortilla wrap
  • ½ Avocado cut into cubes
  • 1 tablespoon Lemon juice
  • 1 can 140g Tuna, drained
  • ¼ Red onion chopped
  • ¼ Red bell pepper diced
  • 1 tablespoon Parsley chopped
  • 1 tablespoon Green onion chopped
  • Salt to taste
  • Pepper to taste

Caprese sandwich

  • 2 bread slices whole grain
  • 2 oz 60 grams Mozzarella cheese, low fat
  • 2 slices Tomato
  • 4-5 Basil leaves
  • 2 teaspoons Olive oil
  • Seasoning to taste

Chicken and yogurt sandwich

  • 2 bread slices whole grain
  • 2 oz 60g Chicken breast, shredded
  • ⅓ cup 80g Plain yogurt
  • 1 Small celery chopped
  • 3-4 Olives chopped
  • 6-8 Spinach leaves

Scrambled eggs sandwich

  • 2 bread slices
  • 2 eggs
  • 2 teaspoons Olive oil
  • Arugula/Spinach leaves
  • 10-15 grams Feta cheese
  • ¼ Onion chopped

Instructions

  • DIRECTIONS
    Avocado Egg sandwich
    1. In a bowl, mash avocado with lemon juice.
    2. Chop boiled egg and add to mashed avocado. Add chives, seasoning and mix until combined.
    3. Spread over the bread and serve.
    Salmon wrap
    1. Prepare all ingredients before you start.
    2. Place the tortilla on a plate or on a cutting board, then fill each warp with the ingredients you need and roll.
    3. Serve or wrap with paper for later.
    Tuna sandwich
    1. In a bowl mix all ingredients together.
    2. Spread tuna mixture over the bread. Serve.
    Pastrami Wrap
    1. Prepare all ingredients before you start.
    2. Place the tortilla on a plate or on a cutting board, then fill each warp with the ingredients you need and roll.
    3. Serve or wrap with paper for later.
    Avocado and Tuna Wrap
    1. Prepare all ingredients before you start.
    2. Place the tortilla on a plate or on a cutting board, then fill each warp with the ingredients you need and roll.
    3. Serve or wrap with paper for later.
    Caprese sandwich
    1. Lightly brush bread slices with olive oil and toast.
    2. Place basil leaves as a first layer, then mozzarella cheese, then tomatoes. Serve.
    Chicken and yogurt sandwich
    1. In a bowl mix all ingredients together.
    2. Place spinach leaver over first slice of bread, spread chicken-yogurt mixture and top with second bread slice. Serve!
    Scrambled eggs sandwich
    1. In a medium sized pan heat 2 teaspoons of olive oil. Add chopped onion and sauté for 4-5 minutes.
    2. In a small bowl beat eggs with salt and pepper. Pour the eggs and scramble them.
    3. Place some leaves on the bread, place scrambled eggs over the leaves, crumble feta cheese and top the second bread slice. Serve!

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