Let’s be honest, the sandwich is pretty much the perfect food invented by man.

Not only does it contain the tastiest, most versatile source of carbs – bread! – it also allows for endless creativity with regard to fillings, spreads, and flavours.

From the classic butter and jam to the extra-terrestrially deep fried Monte Cristo, the sandwich has developed many personalities over the decades.

So today, on World Sandwich Day, we’re taking you on an adventure.

These healthy recipes are designed to take you through an entire day of guilt-free eating with a hint of indulgence, and a whole lot of deliciousness.

Morning – BLT

The BLT (Bacon Lettuce Tomato) sandwich is an absolute classic! But we’re giving it a gourmakeover.


Ingredients ~ Makes 2 sandwiches; double as needed

  • 6 slices bacon, fried until crispy
  • 4 eggs, scrambled or sunny side up
  • 4 slices bread, toasted
  • 2 tablespoons Greek yogurt
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon salt
  • 1 cup salad leaves
  • 1 tomato, thinly sliced
  • Salt and pepper


Fry bacon in a large skillet over medium-heat until crispy; about 4 minutes on each side.

Transfer bacon to a paper towel lined plate.

Add eggs to the same pan (in the bacon fat) and fry or scrambled.

Transfer eggs to a paper towel lined plate.

In a small bowl whisk together the yogurt, mustard, and salt.

Add mustard or salt if needed to reach your desired taste.

Spread a 1/2 tablespoon of the mustard mixture on each piece of toast, then layer two of the pieces with the salad leaves, tomatoes, bacon, eggs, salt and pepper.

Top with the other slice of bread, cut in half, and serve!

Lunchtime – The Chicken Salad Sandwich

The afternoon is actually the perfect time to use leftovers or use some fresh ingredients for a salad sandwich with a twist.

Channa Masala or Chicken Tikka both go amazingly well with this recipe, and you can even try to substitute the bread with some leftover rotis – but we suggest sticking to bread!


  • Your leftover/One serving of the protein (Chicken or Channa Masala)
  • 1/4 cup chopped green olives
  • 2 tablespoons finely chopped red onion
  • 1/4 cup mayonnaise (use a light mayo or even Greek yogurt also works)
  • 2 teaspoons mustard
  • Salt and pepper
  • 4 slices of your favorite sandwich bread
  • 1 cup potato chips
  • Green leaf lettuce (optional)


In a bowl mix the olives, onions, protein, mayo and season to taste.

It’s as simple as that!

Toast your (preferably buttered) bread.

Apply the thinnest layer of mayo to one side, this keeps the lettuce in place, and generously add your salad mix.

Top with another leaf of lettuce and your potato chips.

Remember, unless you’re very sure of the flavour, stick to plain salted chips.

They’re only meant to serve as an element of crunch and fried potato!

Evening – The Hummus Quickie

Toast a slice of bread really quick, slather on the hummus and choose your filling.

Keep things light with shredded lettuce, carrots, and beetroot, or make it fuller with some roast chicken or mushrooms.

Dinner – The Ceasarian

Ceasar dressing is easier to make than you’d expect, and a light way to end your day.

As with your evening snack, you may choose to keep it light with just the parmesan shavings and lettuce, or add in slices of chicken, ham, paneer bhurji, or even some masala aloo.


  • 1 tablespoon grated Parmesan cheese
  • 2 tablespoons light mayonnaise
  • 2 teaspoons freshly squeezed lemon juice
  • 1 dash Worcestershire sauce
  • Salt and ground pepper
  • 2 slices multigrain bread
  • 2 or 3 leaves romaine lettuce


In a small bowl, combine Parmesan, mayonnaise, lemon juice, and Worcestershire; season with salt and pepper.

Spread on both bread slices.

Break lettuce into large pieces; layer half on 1 slice of bread.

Top with some extra shavings of parmesan, your filling of choice, the remaining lettuce, and bread.

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