What can I put on a sandwich besides meat? Delicious and Nutritious Ideas

October 9, 2025 •

4 min read

A 2024 article from the Cancer Council NSW highlights the health benefits of reducing processed meat intake. This makes exploring creative and nutritious alternatives crucial for a balanced diet. So, what can I put on a sandwich besides meat? The answer is a surprising variety of flavorful and healthy options that go far beyond standard deli slices.

Quick Summary

Explore satisfying alternatives to processed meats for sandwiches. Discover a range of delicious and healthy fillings, including plant-based proteins, cheese, eggs, and vibrant vegetables, with creative spreads.

Key Points

Prioritize Plant-Based Proteins: Utilize chickpeas, hummus, tofu, and lentils for satisfying, fiber-rich, and protein-packed meatless sandwiches.
Enhance Flavor with Roasted Vegetables: Grilling or roasting vegetables like portobello mushrooms, eggplant, and peppers adds a hearty, umami flavor and meaty texture.
Experiment with Creative Spreads: Use spreads like pesto, hummus, and mashed avocado to add moisture, healthy fats, and a burst of flavor, moving beyond traditional mayonnaise or butter.
Combine Textures for a Better Bite: Pair crunchy elements such as sprouts, cucumbers, and carrots with creamy spreads like avocado or cheese for a more enjoyable eating experience.
Control Sodium Levels by Cooking at Home: Many processed meats are high in sodium, but making your own fillings, like chickpea salad or grilled vegetables, allows you to manage salt content.
Embrace Different Cheeses: Beyond cheddar, experiment with goat cheese, feta, or fresh mozzarella to add unique flavors and protein to your sandwiches.
Think Outside the Bread Box: Consider using wraps, pitas, or even lettuce cups for your sandwich fillings to add variety and reduce carbs if desired.

Why Consider Meatless Sandwiches?

Moving beyond traditional meat fillings for your sandwich offers numerous benefits for your health and palate. Processed deli meats are often high in sodium and preservatives, with some studies linking them to increased health risks. By switching to plant-based and whole-food alternatives, you can significantly increase your intake of fiber, vitamins, and minerals. Moreover, embracing non-meat options unleashes a world of new and exciting flavors and textures, transforming your lunch from a routine meal into a culinary adventure.

Plant-Based Protein Powerhouses

For a filling and satisfying sandwich without meat, look no further than the vast world of plant-based proteins. These options offer excellent texture and keep you full longer.

Mashed Chickpea Salad: A creamy, protein-packed alternative to tuna or chicken salad. Mash cooked chickpeas with vegan mayo, finely chopped celery, red onion, a touch of mustard, and spices like dill or paprika. It's quick, customizable, and perfect for meal prep.
Hummus: This versatile spread serves as both a protein source and a creamy condiment. Pair it with cucumbers, tomatoes, and roasted red peppers for a Mediterranean-inspired sandwich. For extra flavor, use a spicy or roasted garlic hummus.
Tofu and Tempeh: Extra-firm tofu or tempeh can be marinated and pan-fried, grilled, or baked to mimic a meaty texture. Try it as a base for a BBQ-flavored sandwich or a vegan BLT by crisping it into 'bacon'. Freezing and thawing the tofu before pressing and marinating can help it absorb more flavor.
Lentil Sloppy Joes: A hearty and savory filling that uses cooked lentils mixed with a tangy, sweet sloppy joe sauce. This warm sandwich is particularly comforting on a chilly day and is packed with fiber.
BBQ Jackfruit: Canned jackfruit mimics the texture of pulled pork once shredded and cooked with barbecue sauce. The taste is savory and sweet, perfect for a satisfying, saucy sandwich.

Dairy and Egg Alternatives

If you consume dairy and eggs, these options provide classic flavors and protein without processed meat.

Egg Salad: A timeless classic, egg salad is a simple and high-protein filling. For a healthier version, use Greek yogurt or mashed avocado instead of all mayonnaise. Adding a dash of curry powder can create a flavorful curried egg sandwich.
Assorted Cheeses: Go beyond a simple cheese slice. Combine goat cheese with roasted red peppers and arugula, or create a classic Caprese with fresh mozzarella, basil, and tomatoes. A grilled halloumi sandwich with avocado and pesto offers a satisfyingly squeaky texture and salty flavor.
Whipped Ricotta or Cottage Cheese: Whisk ricotta or cottage cheese with fresh herbs like chives or dill for a light yet creamy spread. This works beautifully with thinly sliced cucumber, radishes, or avocado.

Roasted and Grilled Vegetables

Cooking vegetables enhances their flavor and texture, making them a substantial and delicious sandwich filling.

Grilled Portobello Mushrooms: These mushrooms have a rich, umami flavor and a meaty texture when grilled or roasted. Marinate them in balsamic vinegar and herbs for a delicious, savory experience.
Roasted Eggplant and Zucchini: Roasting vegetables like eggplant and zucchini brings out their natural sweetness and gives them a tender, flavorful base for a sandwich. Pair with pesto, fresh mozzarella, or hummus.
Roasted Sweet Potato or Beets: Sliced roasted root vegetables add a dense, hearty element to a sandwich. Their natural sweetness pairs well with salty feta cheese or tangy spreads.

Comparison Table: Meat vs. Creative Meatless Sandwiches


Feature	Traditional Meat Sandwich	Creative Meatless Sandwich
Nutritional Diversity	Often low, primarily protein and fat from meat; potential for high sodium.	High, with a wide array of vitamins, minerals, and fiber from vegetables, legumes, and grains.
Fat Content	Can be high in saturated fat, especially with processed and full-fat meats and cheese.	Generally lower in saturated fat, with an emphasis on heart-healthy monounsaturated fats from ingredients like avocado, nuts, and olive oil.
Protein Source	Mostly animal-based, such as deli meat, bacon, or chicken.	Diverse, including plant-based proteins (chickpeas, tofu, lentils) and dairy/egg options, providing a variety of amino acids.
Sodium Content	Often very high due to preservatives in processed meats.	Can be controlled and kept low, as most fillings are made from fresh ingredients rather than pre-packaged, salted products.
Flavor Profile	Often predictable and salty, relying on a few key meat flavors.	Expansive and complex, with endless combinations of spices, sauces, fresh vegetables, and spreads.

Creative Condiments and Fresh Accents

Don’t underestimate the power of spreads and fresh vegetables to elevate a simple sandwich. These ingredients add moisture, flavor, and crucial nutrients.

Avocado: Mashed or sliced, avocado provides healthy monounsaturated fats and a rich, creamy texture. It’s a great base for veggies and spices.
Pesto: A vibrant, flavorful spread made from basil, nuts, olive oil, and cheese. Vegan versions are also widely available. It pairs beautifully with roasted vegetables and fresh mozzarella.
Salsa and Chutneys: Low-fat options like salsa or fruit chutney can add a fresh, zesty kick to your sandwich. Choose low-sodium varieties or make your own.
Sprouts and Leafy Greens: Alfalfa sprouts, arugula, and baby spinach add a fresh, nutritious crunch. Arugula's peppery flavor, in particular, complements many savory fillings.
Pickled Vegetables: Pickled onions, cucumbers, or beets add a tangy element that cuts through richness and adds a satisfying bite.

Conclusion: Your Sandwich, Your Way

Eating a healthy diet doesn't mean sacrificing flavor or variety, and your sandwich is a perfect place to start. By exploring options like plant-based proteins, quality dairy and egg products, and hearty roasted vegetables, you can create a satisfying and nutritious meal that is anything but boring. The key is to get creative, mix and match ingredients, and build a sandwich that is not only delicious but also supports your health goals. So next time you find yourself wondering what to put on a sandwich besides meat, remember the endless possibilities waiting in your pantry and produce aisle. For more healthy eating inspiration, consider reviewing a resource like the Cancer Council NSW's guide on healthy eating alternatives.

Frequently Asked Questions

No, not if you incorporate high-protein and high-fiber elements. Fillings like mashed chickpeas, eggs, cheese, lentils, and healthy fats from avocado or nuts can make a meatless sandwich just as, if not more, filling than a meat-based one.

For a quick, easy, and no-cook sandwich, you can try mashed avocado with sprouts, hummus with cucumber and red onion, or a simple Caprese with fresh mozzarella, tomato, and basil.

You can add protein by using fillings like chickpea salad, mashed white beans, sliced cheese, hard-boiled eggs, or marinated and fried tofu or tempeh.

To prevent a soggy sandwich, use a sturdy bread, toast it, and place watery vegetables like tomatoes and cucumbers between other ingredients. You can also drain watery ingredients on a paper towel beforehand.

Consider healthier spreads like hummus, pesto, guacamole, mustard, or herbed ricotta for a wide range of flavor profiles. These options also add nutrients and healthy fats.

Yes, absolutely. Mashed white beans or black beans are excellent protein-rich alternatives that can be seasoned with spices to create delicious spreads or veggie patties for your sandwich.

A cheese sandwich can be healthy when approached mindfully. Opt for reduced-fat cheeses and balance them with plenty of fresh vegetables to keep the overall fat and sodium content in check.