5 Sandwich Swaps That Could Save You Hundreds of Calories

By , Kirsten Nunez
When it comes to sandwiches, anything goes. They’re basically blank canvases waiting to be adorned with your favorite fixings and toppings. In turn, you can easily experiment with different ingredients—and enjoy all of them in every bite.
 
There’s just one catch, though: If you’re not careful, those very ingredients can turn your sandwich into an energy-dense meal. After all, much like carbs and fats, all sandwiches are not equal.
 
Luckily, it’s possible to make one that’s low in calories and full of flavor. It comes down to replacing traditional sandwich fixings with lighter, more wholesome ingredients. Before you know it, you can have your sandwich and eat it, too.
 

1. Use hummus instead of mayonnaise.


Mayo might be a sandwich staple, but it’s also high in the calorie department. Just one tablespoon of regular mayonnaise has 94 calories! Needless to say, it alone can ruin an otherwise healthy sandwich.  
 
Try hummus instead, which has just 36 calories per tablespoon—almost a third of mayo. Plus, as a stellar source of plant-based protein and fiber, hummus will keep you feeling full and satisfied throughout the day.

2. Choose whole-grain bread instead of white bread.

 
For an easy sandwich swap, use whole grain in place of white. It’s a simple switch that will cut out refined carbs, one of the best things you can do for your health. Fueling up on complex carbs instead will power you through the day, plus you'll see the caloric load of your sandwich drop as well. And as for the calories you do eat? They’ll be more nutritionally dense, thanks to the fiber, vitamins and minerals in whole grains.
 

3. Reach for a bread replacement.

 
Yes, your mother always made your sandwiches with Wonder bread with the crusts cut off, but bread is not your only option. If you want to keep the focus on the flavorful ingredients, opt for a high-fiber, whole-grain tortilla instead. Tortillas are especially useful for holding together "loose" ingredients—like beans or peas—and messier fillings, such as avocado egg salad.
 
For an even lighter option, grab a leafy green to use as a wrap. They’re not only low in calories, but full of vitamins and minerals, too. What more can you ask for? Try Swiss chard, collard greens or kale for a sturdy base. You can even use smaller leaves to make mini “sliders.” If you need some inspiration, check out this tasty sesame chicken lettuce wrap recipe.
 

4. Substitute portobello mushrooms for deli meat.

 
Ditch the processed deli meat for “meaty” veggies like portobello mushrooms. This simple swap will not only help you cut back on calories, but you'll also be avoiding the preservatives and sodium that hide in deli meats.
 
All it takes is some olive oil, balsamic vinegar and spices to dress up portobello mushroom caps. Then, just roast them in the oven or throw them on the grill before popping them on your sandwich (grilled portobello burgers, anyone?) and allowing them to be the star of the show.
 
If you’re not a fan of mushrooms or have an allergy, try vegetables like eggplant and cauliflower.
 

5. Add flavor with spices.

 
While condiments can elevate a sandwich, they’re often jam-packed with calories and sodium. Some sauces, like ketchup and barbecue sauce, are also hidden sources of sugar.
 
Reach for spices and herbs, instead. With the right combination, you can add low-calorie flavor to your favorite sandwich. For example, if you love ranch dressing, make a homemade ranch seasoning mix. You’ll need spices like parsley, dill, garlic powder, onion powder, chives and black pepper. Sprinkle it on your sandwich fillings or mix with olive oil and add a light drizzle. If you love tomatoes on your sandwich, adding some basil leaves the mix will add an extra burst of complementary flavor. Mix and match and experiment until you find the combos that you love.
 
What’s your go-to sandwich hack? Let us know in the comments!

About the Author Kirsten Nunez is a health and lifestyle writer, editor and author. She has a Master of Science in Nutrition and is currently based in New York. Kirsten spends her days writing articles and dreaming up healthy recipes.

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Comments

PEGJW111 1/18/2019
A sandwich isn't a sandwich without bread! Whole wheat works for me. ?? Report
NANCYPAT1 1/18/2019
Great suggestions! Report
NANCYPAT1 1/18/2019
Great suggestions! Report
NANCYPAT1 1/18/2019
Great suggestions! Report
NANCYPAT1 1/18/2019
Great suggestions! Report
JANETEMILY 1/9/2019
I only buy whole wheat bread, but I also love my sandwiches on wraps, which are usually higher in fiber and lower in calories than two slices. I use mayo on turkey sandwiches, but always buy canola oil mayo, which only has 45 cal/tablespoon. Report
FLATROSIE 1/8/2019
Yellow mustard instead of mayo or butter adds moisture and zip! Report
KATHYJO56 1/6/2019
I love the hummus instead of mayo idea Report
MNABOY 1/2/2019
Thanks Report
KHALIA2 12/25/2018
Thanks for these great ideas! Report
PWILLOW1 12/17/2018
Good ideas. Thanks Report
LOCKDOC48 12/17/2018
Cut your bread calories in half, use sandwich thins or bagel thins. Report
NANCYPAT1 12/16/2018
Thanks Report
GABY1948 12/16/2018
Love this! Report
MAXIET 12/16/2018
Good ideas
Report
LIDDY09 12/15/2018
Very helpful. Thanks. Report
SPARKYFLOWER 12/14/2018
Very informative Report
GABY1948 12/13/2018
Thank you Report
ETHELMERZ 12/13/2018
Sara Lee 45 calorie a slice bread, simple answer. That lettuce wrap thing is awful, who thought of that, lettuce tastes awful! Everything falls out. Just buy the lower calorie bread, for heavens sake! Report
PATRICIA-CR 12/12/2018
Actually, good swaps! Report
SHOAPIE 12/12/2018
Good ideas except the hummus. Report
1CRAZYDOG 12/12/2018
great ideas! Report
PLCHAPPELL 12/12/2018
I use chompies low carb bread. Report
JAMER123 12/11/2018
Some good ideas. Thank you. Report
AMYRCMK 12/11/2018
Thank you Report
97MONTY 12/11/2018
Thanks Report
PICKIE98 12/11/2018
I eat sugar free whole grain bread with no dressings or sauces. I really taste the interior without that. Report
CHRIS3874 12/11/2018
Thanks but why hummus? Whast's wrong with just butter in moderation or nothing? Report
MSROZZIE 12/11/2018
Thanks for the need-to-know information! Report
CECTARR 12/11/2018
Thanks
Report
SPINECCO 12/11/2018
Thanks for sharing. Report
PLATINUM755 12/11/2018
Hummus is a great alternative to using mustard instead of mayonnaise. I also substituted infused greek yogurt. Report
LIS193 12/11/2018
Thanks Report
GABY1948 12/11/2018
Thank you!! Report
TIKATAKAWITHA 12/11/2018
I like the idea of using a tortilla or lettuce instead of bread. At times I'll use a lettuce leaf instead of a tortilla when we are having burritos.

To add flavor to sandwiches I have a sandwich sprinkle I like to use too. It has coarse salt, garlic, black pepper, basil, oregano, rosemary, thyme and marjoram in it. Report
LEANJEAN6 12/11/2018
I never thought of some of those changes Report
NEPTUNE1939 12/11/2018
ty Report
DMEYER4 12/11/2018
Thank you Report
BILLTHOMSON 12/11/2018
Some great suggestions I am going to start incorporation into my meal planning. Report
AZMOMXTWO 12/11/2018
thank you Report
ARNETTELEE 12/11/2018
thanks Report
RAPUNZEL53 12/11/2018
Interesting. Report
AKELAZ 12/11/2018
Really grateful for this blog - sandwiches can be a great downfall for me. I eat far too much mayo and as I love hummus anyway I'll now ditch the mayo and start making big pots of hummus.I have a recipe for blended cottage cheese dressing too. Love the idea of 'dressed' Portobellos - or indeed Eggplant as I'm cutting down on meat. I rarely buy bread for myself but occasionally have it at home for the grandchildren - always a temptation - but I also love the fresh taste of Romaine leaves. Thanks for the nudge to make changes. Report
1SUZIQ11 12/9/2018
Definitely trying the hummus idea! Report
KNEESOCKS1945 12/9/2018
Thanks for the good ideas. Report
JIACOLO 12/9/2018
Good suggestions! Report
NELLJONES 12/9/2018
I don't eat sandwiches often, so I can do it the regular way. Report
KATHYJO56 12/9/2018
great suggestions Report
KYRELYSE 12/8/2018
Hummus! Absolutely! Report
PLCHAPPELL 12/8/2018
Good ideas Report