Healthy Bologna Sandwich Recipe
created by
Nadine E. 05/22/2024
"School Picnic with my daughter! Half a bologna sandwich on whole grain bread with mustard and about 1/2 tsp mayo arugula onion and pickles. Watermelon and a small slice of cheddar cheese."
"Hope you two had a great time! The whole grain bread and arugula are excellent sources of fiber and the bologna and cheddar cheese provide the lean protein. Awesome work."
See commentsIngredients
- 8 slices whole grain bread
- 8 oz lean turkey bologna
- 1 cup arugula
- 1/2 cup sliced onions
- 1/2 cup pickles
- 4 tsp mustard
- 2 tsp low-fat mayonnaise
- 1 cup watermelon, cubed
- 4 small slices of low-fat cheddar cheese
Instructions
- Lay out 4 slices of whole grain bread on a clean surface.
- Spread 1 tsp of mustard on each slice.
- Layer 2 oz of turkey bologna on each slice.
- Add a handful of arugula, followed by sliced onions and pickles.
- Spread 1/2 tsp of low-fat mayonnaise on the remaining 4 slices of bread.
- Top each sandwich with a slice of low-fat cheddar cheese.
- Close the sandwiches and cut them in half for easy handling.
- Serve with cubed watermelon on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 24g |
| Carbohydrates | 40g |
| Fiber | 6g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Bologna Sandwich is rich in lean protein from turkey bologna and fiber from whole grain bread and vegetables, making it a filling option for lunch or dinner. The arugula and onions add essential vitamins and minerals, while the watermelon provides hydration and natural sweetness. This dish fits well into various diets, including Mediterranean and low-carb, and is suitable for most dietary needs. Always consult a healthcare professional if you have specific dietary restrictions.
Serving Suggestions
- Pair with a side of carrot sticks or cucumber slices for added crunch.
- Enjoy with a glass of infused water or herbal tea for a refreshing drink.
- Garnish with fresh herbs like basil or cilantro for extra flavor.
Recipe Variations and Adjustments
whole wheat sandwich bread recipe
Use whole wheat sandwich bread instead of whole grain for a different flavor while still keeping it healthy.
FAQs About This Recipe
Can I make this sandwich ahead of time?
Yes, you can prepare the ingredients in advance and assemble the sandwich just before eating to keep it fresh.
Is this sandwich suitable for kids?
Absolutely! It's a nutritious option that kids will enjoy, especially with the watermelon on the side.
Can I freeze this sandwich?
It's best to avoid freezing the sandwich as the bread may become soggy upon thawing. Instead, prepare fresh sandwiches as needed.
What can I use instead of bologna?
You can substitute turkey bologna with grilled chicken, tofu, or a plant-based deli meat for a different protein source.
How can I make this sandwich more filling?
Add more vegetables like spinach, cucumbers, or bell peppers to increase fiber and volume without adding many calories.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Bologna Sandwich Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from the bologna and fiber from the whole grain bread and arugula, it keeps you satisfied without weighing you down. Ideal for a quick lunch or a picnic, this sandwich is not only easy to prepare but also travel-friendly, making it a great option for those on the go. Enjoy a classic favorite in a healthier way!
Recipe created by Fitmate Coach; inspired by Nadine E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"School Picnic with my daughter! Half a bologna sandwich on whole grain bread with mustard and about 1/2 tsp mayo arugula onion and pickles. Watermelon and a small slice of cheddar cheese."
"Hope you two had a great time! The whole grain bread and arugula are excellent sources of fiber and the bologna and cheddar cheese provide the lean protein. Awesome work."