• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Nessy Kitchen
  • Home
  • Browse Recipes
    • Main Dishes
    • Breakfast and Brunch
    • Snacks
    • Desserts
    • Drinks
  • About
  • Contact
menu icon
go to homepage
  • Meal Plan
  • Recipe Index
  • Mains
  • Breakfast
  • Snacks
  • About
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Meal Plan
    • Recipe Index
    • Mains
    • Breakfast
    • Snacks
    • About
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Main Dishes » Sandwiches and Handhelds

    23 Healthy Spreads for Your Sandwich

    Published: Nov 7, 2022 by Janessa

    A lunch box classic for when you are on the go, sandwiches can be both delicious and healthy meals. With endless possible combinations of quality ingredients and healthy sandwich spreads, a nutritious lunch doesn't have to be boring.

    Jump to:
    • How to Make A Healthier Sandwich
    • What to Look For in a Healthy Spread for Sandwiches
    • Savoury Spread Ideas
    • Sweet Spread Ideas
    • More Ways to Up Your Healthy Sandwich Game
    • Healthy Sandwich Recipes
    • Comments
    Collage of different sandwich spreads.

    Being able to craft a mouthwatering sandwich is one of those valuable life skills that not everyone has.

    Sure, most people have the skill of making a sandwich.

    However, if that skill is limited to cold cuts, butter and maybe a slice of cheese on a bun. Well, let's just say that it could be improved upon.

    But, with a bit of practice and creativity, it could become the skill of making a sandwich!

    The kind of sandwich that you would rather have for dinner than most other meals.

    The type that you elaborate about.

    (What are you having for lunch? A sandwich, you? A goat cheese, roasted vegetable, chicken and pesto handheld all-in-one delicious meal! So a sandwich? Well yeah, but delectable one!)

    And now that you have found this list of delicious spreads, you'll be well on your way to taking your sandwich skills to the next level.

    How to Make A Healthier Sandwich

    1. Choose a nutritious bread. Avoid making your sandwich on refined white bread as it provides limited nutrition. For a better for you option, try making your sandwich on a whole grain or sprouted bread which contains more nutrients and is easier to digest.
    2. Include a quality protein. Avoid using deli meats and cold cuts which can be high in sodium and preservatives. Instead, opt for home-cooked, preservative free meats, eggs or plant based proteins such as beans or nut butter.
    3. Incorporate vegetables. Round out your handheld meal by including plenty of vegetables. Some of my favourites are: red bell pepper, tomato slices, cucumber, red onion, lettuce, spinach, sliced beets and shredded carrots.
    4. Add flavour with a nutritious spread! Check out this comprehensive list for plenty of ideas for ways to add flavour and texture without unwanted ingredients.

    What to Look For in a Healthy Spread for Sandwiches

    Whether using a homemade spread or something from the grocery store, look for the following qualities:

    • No or Low Sugar
    • Low Salt
    • Few or No Preservatives
    • No Artificial Ingredients

    Savoury Spread Ideas

    1. Cashew Queso- Add creamy, Mexican inspired flavours to your sandwich or wrap with this quick and easy sauce. This would be delicious on a sandwich with sautéed bell peppers and onions.

    2. Hummus- Whether you use a healthy store bought version, this Beet Hummus, Hummus without Garlic or another favourite homemade version, Hummus acts as a creamy sandwich spread, adds lots of flavour and boosts the protein. It is perfect for spreading on a tortilla wrap filled with plenty of fresh vegetables.

    3. Avocado- Another creamy add to your sandwich, fresh avocados boast healthy fats, vitamins, minerals and fibre. Whether you simply add some smashed avocado, this Chickpea Avocado Spread (like avocado hummus) or Guacamole, it really elevates a sandwich.

    4. Greek Yogurt- Plain yogurt contains protein and nutrients and is a thick and creamy addition to your sandwich. Stir in a little bit of fresh dill or other herbs and garlic for extra flavour. It is also a great way to replace mayo in a classic egg salad sandwich along with a bit of Dijon mustard.

    5. Tzatziki Sauce- Homemade Tzatziki sauce contains Greek yogurt and cucumber and adds wonderful flavour. Spread a thin layer on a sandwich with some chicken, lettuce and other vegetables for some Mediterranean flavour.

    6. Santa Fe Ranch- This Greek yogurt recipe is filled with creamy taco flavour and is another tasty addition to your handheld.

    7. Healthy Caesar Dressing- This wholesome recipe is perfect on a grilled chicken sandwich.

    8. Nut Butter- Not all are created equal so ensure that you choose one that doesn't contain extra oils, sugar or artificial ingredients. Or try making your own! Whether you opt for peanut butter, almond butter, cashew butter, hazelnut butter or another kind, it is a creamy way to add some good fats, nutrients and protein to your sandwich.

    9. Goat Cheese- Spread a little goat cheese on your piece of bread for some creamy and tangy flavour. Try it spread on a roasted veggie wraps along with a touch of pesto.

    Images of guacamole, hummus, queso and ranch dip.

    10. Pesto- Pesto made with whole, natural ingredients such as garden basil and quality olive oil, like in this recipe, can be very healthy. A little goes a long way spread on a sandwich to add some incredible flavour (like on this Turkey Pesto Sandwich).

    11. Chimichurri- This quick, homemade recipe is made with simple ingredients and is a great way to add herb and garlic flavour to sandwiches. I especially like it on a chicken or egg sandwich along with plenty of veges.

    12. Barbecue Sauce- This recipe is naturally sweetened and is a great healthier alternative to add to Sugar Free Pulled Pork buns.

    13. Mustard- Rich with minerals, mustard paste can add robust flavour to your sandwich.

    14. Sweet Chili Sauce- This homemade version is naturally sweetened and made without preservatives. Use this sweet and spicy spread on a chicken sandwich for some Thai inspired flavour.

    15. Roasted Red Pepper Sauce- This easy, creamy spread would definitely take a Mediterranean flavoured sandwich to the next level.

    16. Pizza Sauce- Use this spread along with some roasted vegetables for a roasted vegetable pizza inspired sandwich.

    17. Tomato Chia Jam- This savoury spin on chia jam would take a BLT or club sandwich to the next level.

    Images of cranberry sauce, nut butter, chia jam and chocolate hummus.

    Sweet Spread Ideas

    18. Cranberry Sauce- This homemade recipe is naturally sweetened and is a great alternative to jam for a PB and J inspired sandwich. It also pairs wonderfully with leftover turkey.

    19. Chia Jam- Making chia jam is another wonderful healthier alternative to high sugar boughten jams. It can be quickly whipped up with any of your favourite fruits.

    20. Apple Butter- This concentrated version of applesauce spreads like butter and tastes amazing on a grilled cheese.

    21. Pumpkin Butter- Try this sweet squash spread with peanut butter or to make a unique grilled cheese.

    22. Sweet Nut Butter (Homemade)- While the sugar-laden versions you can buy aren't exactly healthy, try spreading some homemade Healthy Nutella, Salted Caramel Nut Butter, Coconut Almond Butter, Honey Pistachio Paste or Honey Almond Butter on your sandwich alongside some sliced apples, bananas or berries for a wholesome take on a PB and J.

    23. Chocolate Hummus- This dessert spin on hummus is naturally sweetened, filled with protein and is a more nutritious chocolate spread.

    More Ways to Up Your Healthy Sandwich Game

    • Fresh Herbs- Dill, parsley, cilantro, basil, chives.
    • Pickles- For crunch and flavour.
    • A Slice of Cheddar Cheese or Fresh Mozzarella- A little cheese can go a long way for adding flavour and a bit of protein to your sandwich.
    • Fresh Fruit- Sliced fresh fruits can be a great alternative to jam and add flavour to both sweet and savoury sandwiches.
    • Chopped Nuts or Crispy Roasted Chickpeas- I love the added crunchy texture that these add.

    Healthy Sandwich Recipes

    • Falafel and Onion Sandwich
    • Chimichurri Chicken Sandwich
    • Turkey Pesto Sandwich
    • Cranberry Turkey Brie Sandwich
    • The Ultimate Veggie Sandwich

    More Handhelds!

    • Cranberry Turkey Sandwiches with Brie
    • Italian Sausage Pizza Quesadillas
    • The Best Sugar Free Pulled Pork
    • Chimichurri Chicken Sandwich
    « Rice Paper Candy Straws
    Hummus without Garlic »

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. MJ

      November 07, 2022 at 3:39 pm

      Love the variety of these options for sandwich spreads! That chocolate hummus was terrific to use as a snack sandwich spread with some peanut butter!

      Reply
      • Janessa

        November 07, 2022 at 5:08 pm

        I love the chocolate hummus with peanut butter!

        Reply
    2. Alejandra

      November 07, 2022 at 3:47 pm

      These are all such great suggestions for sandwich spreads! I’m always looking for ways to vary my lunch paninis.

      Reply
      • Janessa

        November 07, 2022 at 5:08 pm

        Thank you for your kind comment, Alejandra!

        Reply
    3. Jamie

      November 07, 2022 at 4:27 pm

      I love all the suggestions here for sandwich spreads, especially that chia jam. Great ideas!

      Reply
      • Janessa

        November 07, 2022 at 5:08 pm

        Thank you for your kind comment, Jamie!

        Reply
    4. Mirlene

      November 07, 2022 at 4:50 pm

      Saving this to refer to later. Im really interested in the tomato chia jam! Sounds unique to spread on sandwiches.

      Reply
      • Janessa

        November 07, 2022 at 5:08 pm

        I'm glad you found this list helpful, Mirlene!

        Reply
    5. Sara Welch

      November 07, 2022 at 5:48 pm

      Talk about gourmet sandwiches! Gave some of these a try and they do not disappoint! Looking forward to trying the rest soon; definitely too good to pass up!

      Reply
      • Janessa

        November 07, 2022 at 6:16 pm

        I'm glad you liked these ideas! Thank you for your kind review, Sara!

        Reply

    Primary Sidebar

    Janessa

    Hi, I'm Janessa and I'm passionate about sharing recipes that are made with wholesome ingredients, are quick and easy and most importantly, delicious!

    More about me →

    Popular

    • Chai Frappe
    • Baked Herb Tomato Zucchini
    • Mixed Berry Spinach Salad
    • Flourless Oat Waffles (In a Blender)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Site Policies and Disclaimer

    Web Stories

    • Check out my Web Stories!

    Contact

    • Contact
    • Instagram
    • Subscribe!

    Copyright © 2020-2022 The Nessy Kitchen

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
    Cookie SettingsAccept All
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT