Healthy sandwich ideas!

[SnowMoss]

With an emphasis on the 'healthy' part.
For the summer. Sometimes I just want something simple and quick-ish.

A recent one was a sourdough roll with roast chicken and salad (which included homemade coleslaw, rocket, cherry tomatoes, cucumber and olives). I baked the chicken in lemon, basil and rosemary.

I would love some more healthy roll ideas that aren't overly complex. I live alone so don't want to buy in tons of ingredients that won't get finished before they go off.
Can include baguette, wrap or regular decent bread.

I do make my own caesar sauce and mayo concoctions so that's already good!

Following for ideas!

I often have decent ham, a little bit of mayo mixed with Dijon mustard, rocket and cucumber in a sandwich-simple but really nice.

M&S pastrami with mustard mayo, gherkins and rocket is also great.

Smoked salmon with cucumber and light cream cheese on a scooped bagel?
Country ham and Parma ham with rocket on a baguette?
Crayfish or prawns with lemon and creme fresh or light mayo with lettuce on granary bread?
Mixed bean salad, sun-dried tomatoes, avocado and red onions in a wrap?
Egg and cress or watercress on a bap?

Any lean meat or protein filling is good. If you avoid cheese then they dont need to be really fattening.

Bake your own ham. Make your own pease pudding - yellow lentils in the ham stock. Brown bread, make the sandwiches up and batch freeze them.
Best bit is they don’t defrost fully until lunchtime if you get one out in the morning so you won’t be tempted to eat it as a mid morning snack

Avocado, coleslaw and tomato. Or cream cheese with grilled peppers.

Mashed tinned mackerel fillets with lemon juice and black pepper

Or smoked mackerel with horseradish

Harissa, tuna, celery, spring onion, red pepper, Greek yoghurt, rocket, salt & pepper, sun dried tomato & grated cheese in a wrap

I make a "sandwich" with tuna, no mayo thin sliced cucumber squeeze of lemon black pepper, wrapped in a big lettuce leaf.. i am on a diet though, calorie deficit so try to cut out the bread..

Grapes go well with salmon too. I have a recipe for salmon with vermouth and grapes.

Personally I love egg mayo sandwiches, but not particularly healthy.

I think a protein and then something green, something 'soft' and some flavouring is a good plan.

Protein:
cooked meats
cheese
eggs
chick peas
peas
lentils

Something like chickpeas can be cooked with spices and then mashed down to make a 'soft' item.

Green things:
Avocado - can also be mushed and spices added
Salad eg cucumber, lettuce, spring onions
Broccoli - cut the stem into slices and fry with spices, cool and put in the sandwich

Flavourings - herbs, spices, salad cream, mayo hot sauce

If you make chilli and rice then the next day get some tortillas, put chilli, cheese and rice in the middle and fold to give you a square. Place the fold down on a baking sheet.

Bake for 20 mins and the tortilla will seal itself in to square alternative to a sandwich.

Philedelphia, ham, and pineapple in a toasted bagel.

Not quite as healthy but salami, tomatoes, and cheese in a toasted bagel. Then heat the bagel for a minute to melt the cheese.

I like a 'continental open sandwich: cheese, pickled veg (I love beetroot) topped with a fried egg.

Add capers to the egg one and you'll have perfection!

I spread flesh from a baked sweet potato onto a wrap, scatter some well drained tinned black beans, add slices of avocado, generous handful rocket and chilli sauce.

Roll up as best you can! It makes a very filling lunch.

I disagree on sourdough, it is the healthiest bread, especially if you are looking at darker/rye varieties. Plus it has a decent amount of protein. Wraps etc often have tons of preservatives, sometimes sugar, and feel artificial to me, so the type of bread does matter when thinking a healthy sandwich.