Healthy Whole Wheat Sandwich Recipe
created by
Martina G. 08/27/2024
"Sandwich with arugula tomatoes onion and feta"
"Good job Martina! Youre just one meal away from reaching your weekly target of fiber and lean protein-rich dinners. Hope you enjoyed the sandwich. Water intake is on point as usual. Thanks for the updates!"
See commentsIngredients
- 8 slices whole wheat sandwich bread
- 2 cups arugula, washed and dried
- 2 medium tomatoes, sliced
- 1 small red onion, thinly sliced
- 1 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- 1. Start by preparing all your ingredients. Wash and dry the arugula, slice the tomatoes and onion, and crumble the feta cheese.
- 2. In a large bowl, combine the arugula, tomatoes, onion, and feta. Drizzle with olive oil and season with salt and pepper. Toss gently to combine.
- 3. Take two slices of whole wheat bread and layer the arugula mixture evenly on one slice.
- 4. Top with the second slice of bread to create a sandwich. Repeat for the remaining slices.
- 5. Cut the sandwiches in half and serve immediately, or wrap them for a healthy meal on the go.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 14g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 5g |
Health Benefits
This Healthy Whole Wheat Sandwich is rich in fiber from the whole wheat bread and arugula, which aids digestion and keeps you feeling full longer. The feta cheese provides a good source of protein, essential for muscle maintenance and overall health. This dish fits well into Mediterranean and plant-based diets, promoting heart health and weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of carrot sticks or a small salad for added nutrients.
- Serve with a glass of infused water or herbal tea for a refreshing drink.
- Garnish with fresh herbs like basil or parsley for extra flavor.
Recipe Variations and Adjustments
whole wheat sandwich bread recipe
Ensure to use 100% whole wheat bread for the healthiest option.
FAQs About This Recipe
Can I make this sandwich ahead of time?
Yes, you can prepare the filling in advance and assemble the sandwich just before eating to keep the bread fresh.
Is this sandwich suitable for a vegetarian diet?
Absolutely! This sandwich is vegetarian-friendly and packed with nutrients.
How can I store leftovers?
Store any leftover filling in an airtight container in the refrigerator for up to 3 days.
Can I use different vegetables?
Yes, feel free to add or substitute with your favorite vegetables like bell peppers or cucumbers.
What can I use instead of feta cheese?
You can use goat cheese or a dairy-free cheese alternative if you prefer.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Whole Wheat Sandwich Recipe for its perfect balance of flavor and nutrition. Packed with fiber-rich arugula and protein-rich feta, it not only satisfies your hunger but also supports your weight loss goals. This sandwich is quick to prepare, making it an ideal choice for busy days or travel. Enjoy a delicious meal that feels indulgent while being a healthy option!
Recipe created by Fitmate Coach; inspired by Martina G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Sandwich with arugula tomatoes onion and feta"
"Good job Martina! Youre just one meal away from reaching your weekly target of fiber and lean protein-rich dinners. Hope you enjoyed the sandwich. Water intake is on point as usual. Thanks for the updates!"