Healthy Turkey Avocado Sandwich Recipe
created by
Bradley N. 03/11/2024
"Ate an apple after my run and then after a team meeting I ate a turkey sandwich with avocado mayo and a ton of arugula on oatmeal bread."
Ingredients
- 8 slices of whole grain oatmeal bread
- 8 oz sliced turkey breast (preferably lean and low sodium)
- 1 ripe avocado
- 2 tablespoons plain Greek yogurt (as a healthier mayo alternative)
- 4 cups fresh arugula
- Salt and pepper to taste
- Lemon juice (optional, for flavor)
Instructions
- 1. Start by mashing the ripe avocado in a bowl. Add a squeeze of lemon juice, salt, and pepper to taste.
- 2. Spread a thin layer of Greek yogurt on one side of each slice of oatmeal bread.
- 3. Layer the sliced turkey evenly on four slices of bread.
- 4. Add a generous amount of the mashed avocado on top of the turkey.
- 5. Pile on the fresh arugula for added crunch and nutrition.
- 6. Top with the remaining slices of bread, yogurt side down, and press gently.
- 7. Cut the sandwiches in half and serve immediately, or wrap them for later.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Turkey Avocado Sandwich is rich in lean protein from turkey, which helps keep you full and supports muscle maintenance. The avocado provides healthy fats that are essential for heart health, while the arugula adds fiber and vitamins. This dish fits well into various diets, including Mediterranean and low-carb, and is a great option for anyone looking to maintain a balanced diet. Always consult with a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of carrot sticks or cucumber slices for added crunch.
- Serve with a light salad dressed in balsamic vinaigrette for a refreshing complement.
- Enjoy with a glass of infused water or herbal tea to stay hydrated.
Recipe Variations and Adjustments
turkey avocado sandwich recipe
This recipe can be adjusted by adding sliced tomatoes or cucumbers for extra freshness.
FAQs About This Recipe
Can I make this sandwich ahead of time?
Yes, you can prepare the ingredients in advance, but it's best to assemble the sandwich just before eating to keep the bread fresh.
Is this sandwich suitable for meal prep?
Absolutely! You can prepare the turkey, avocado, and arugula in advance and assemble the sandwiches when ready to eat.
What can I use instead of turkey?
You can substitute turkey with grilled chicken, tofu, or even a plant-based deli meat.
How can I make this sandwich vegan?
Use hummus instead of Greek yogurt and replace turkey with sliced avocado or a plant-based protein.
What is the best way to store leftovers?
Store any leftover ingredients separately in airtight containers in the refrigerator to maintain freshness.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Turkey Avocado Sandwich because it perfectly balances taste and nutrition. Packed with lean protein from turkey and healthy fats from avocado, it keeps you feeling full and satisfied. The addition of fiber-rich arugula and oatmeal bread makes it a wholesome choice for lunch or dinner. Plus, it's quick to prepare, making it ideal for busy days or travel. Enjoy a guilt-free meal that feels indulgent yet supports your weight loss goals!
Recipe created by Fitmate Coach; inspired by Bradley N.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Ate an apple after my run and then after a team meeting I ate a turkey sandwich with avocado mayo and a ton of arugula on oatmeal bread."
"Looks great!!"