From crunchy kale chips and roasted potato wedges to creamy soups and herbed pasta salad, I’m sharing 15 healthy sandwich toppings.
Sandwiches are a super satisfying lunch!
I think the first sandwich was created with the idea of being able to put together all the carbs, vegetables, and protein you need in one portable, easy-to-eat, hand-held meal.
They’re versatile, easy to prepare, and offer endless possibilities for flavor combinations. Whether you prefer a classic ham and cheese or a gourmet creation with artisanal ingredients (that’s me!), sandwiches can be a complete meal in themselves. Check out my list of delicious sandwich recipes.
Throwback photo from the sandwich making days at Great Harvest!
However, pairing them with the right sides can enhance the sandwich experience, adding variety and nutrition to your plate. Whether you enjoy hot or cold sandwiches, adding a complementary side dish can make your meal more satisfying and nutritionally balanced.
Fun fact: When I first met Thomas, his sandwiches were accompanied by chips and crackers. I prodded him (gently and over time!) to add vegetables and antioxidants to his sides, and I’m happy to say that he now does this naturally (although he always eats chips!).
I’m sharing a roundup of healthy side dishes (from KERF and other bloggers) that perfectly complement sandwiches, making your meal that much more enjoyable.
15 Healthy Sandwich Toppings
1. Fruit salad
Fruit salad is a refreshing and healthy side dish that pairs wonderfully with any sandwich. Combining a variety of fresh fruits such as berries, melon, grapes, and citrus not only adds a burst of flavor, but also provides essential vitamins and minerals. A fruit salad can be quickly and easily prepared ahead of time, making it a convenient option for a busy lunch or picnic.
2. Vegetables with hummus
If you’re looking for a crunchy and nutritious side dish, vegetable sticks with hummus are a great choice. Carrot sticks, cucumber slices, bell pepper strips, and celery are perfect for dipping into creamy hummus. Not only is this side dish healthy, it also offers a great contrast in texture to a sandwich.
3. Pasta salad
Pasta salad is a versatile side dish that can be adapted to complement the flavors of your sandwich. Choose a whole-grain or vegetable-based pasta and toss it with colorful vegetables, lean proteins like grilled chicken or beans, and a light vinaigrette. This dish can be served chilled, making it ideal for accompanying cold sandwiches. I love this Summer Pasta Salad with Herb Dressing and this Caprese Pasta Salad.
4. Potato salad
Potato salad It’s a classic sandwich accompaniment, and with a few tweaks, it can be made healthier. Use Greek yogurt or a mix of Greek yogurt and light mayonnaise as a base for a creamy but lower-calorie dressing. Add diced celery, red onion, and fresh herbs for extra flavor and texture.
5. Green salad
A simple green salad is a perfect accompaniment to any sandwich. Toss together a variety of leafy greens, such as spinach, arugula, and kale, and add your favorite salad ingredients. Dress it lightly with homemade dressing!
6. Quinoa salad
Quinoa salad is a nutrient-dense side dish that pairs well with hot and cold sandwiches. I have a few quinoa salad recipes on KERF, including this Feta and Herb Quinoa Salad and this Greek Quinoa Salad.
7. Roasted vegetables
Roasted vegetables are a fantastic side dish that can be prepared in the oven or air fryer. Carrots, Brussels sprouts, sweet potatoes, and bell peppers are just a few options that roast beautifully. Season with olive oil, salt, pepper, and your favorite herbs for a tasty and healthy side dish. Have you tried panko-roasted okra?
8. Potato wedges
If you’re craving something more substantial, potato wedges (or sweet potato wedges) are a perfect alternative to traditional French fries. Baked in the oven or cooked in an air fryer, potato wedges can be seasoned with a variety of spices to match the flavors of your sandwich. They offer a satisfying crunch without the excess oil from frying.
9. Coleslaw
Coleslaw It’s a classic accompaniment to sandwiches, especially grilled cheese sandwiches and pulled pork sandwiches. To make it healthier, use a vinegar-based dressing or a lighter version of the traditional creamy dressing. Incorporate a mix of green and purple cabbage, carrots, and even some apple slices for added sweetness.
10. Creamy soup
A bowl of creamy soup can transform a simple sandwich into a comforting meal. Opt for healthier versions like a creamy tomato basil soup made with low-fat milk or a Creamy carrot soup which uses blended vegetables to achieve a creamy texture. This warm and tempting side dish is perfect for colder days.
11. Zucchini chips
For a crunchy and healthy alternative to chips, try air fried zucchini chipsCut zucchini into thin slices, season with a little salt and pepper, and air fry until crispy. These fries are a great way to add extra vegetables to your meal without compromising on flavor or texture.
12. Cucumber Salad
Cucumber Salad It’s a light and refreshing side dish that pairs well with sandwiches. This recipe from Eating Bird Food is a quick and easy side dish that’s perfect for hot summer days. I love how crunchy it is!
13. Caprese salad
Caprese salad It is a classic Italian side dish that combines fresh tomatoes, mozzarella cheese and basil leaves drizzled with balsamic vinegar and olive oil. This salad is not only attractive to look at, but also complements sandwiches with its fresh and spicy flavors.
14. Kale Chips
Who doesn’t love fries with their sandwich? Yes, fries! And while there’s nothing wrong with a handful of fries, try kale fries if you’re looking for a healthier option. Kale fries made in an air fryer are perfectly crispy in just a few minutes and make preparing kale as easy as possible.
15. Grilled vegetables
Grilled vegetables They make a great topping for sandwiches, especially during the summer months. Zucchini, bell peppers, eggplant, and mushrooms grill beautifully and can be seasoned with herbs and spices to bring out their natural flavors. Serve them warm alongside your favorite sandwich for a hearty, healthy meal.
Why side dishes are important
Adding garnishes to your sandwich not only makes it more enjoyable, but it also helps create a balanced plate. Healthy garnishes can provide additional nutrients, textures, and flavors, making your meal more interesting and satisfying. Here are some reasons why garnishes are important:
- Nutritional balance: Garnishes can add essential vitamins, minerals and fiber to your meal, complementing the protein and carbohydrates in your sandwich.
- Variety of flavors: A well-chosen garnish can enhance the overall flavor profile of your meal, offering contrasts in taste and texture.
- Satisfaction: Including a variety of foods in your meals can help you feel more satisfied and be less likely to snack between meals.
Pairing tips
When choosing sandwich toppings, keep the following tips in mind to create a harmonious meal:
- Balanced flavors: Pair rich, flavorful sandwiches with lighter sides like salads or fruit to balance the flavors.
- Texture contrast: If your sandwich is smooth and creamy, add a crunchy side like veggie sticks or air-fried zucchini chips to vary the texture.
- Temperature Matching: Pair hot sandwiches with warm sides like roasted vegetables or creamy soup and cold sandwiches with cold sides like pasta salad or cucumber salad.
Whether you’re enjoying a quick lunch at home or planning a picnic, these 15 healthy and delicious side dishes are perfect to serve with sandwiches. Enjoy!
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