The Wrong Sandwich: A Healthy Alternative to the Bad Sandwich

A familiar breakfast or snack can be improved by replacing a few ingredients.

Many people are skeptical about sandwiches, because for them it is something very high in calories. Of course, making a greasy sausage and white bread sandwich every morning makes it easy to gain weight. In order not to deny yourself your favorite breakfast, it is enough to learn how to choose the right ingredients.

What to make a healthy sandwich from?


There is an opinion that black bread is better than white. There is truth in this, but if you carefully studied the composition. When you buy bread, you need to look not at the color, but at the flour from which it is made. White is baked from wheat flour, which is more high-calorie than rye. For this, those who are losing weight do not like him. However, inexpensive black bread often lacks rye flour, which gives it a dark color. The question arises: “Where does the dark shade come from?” Such bread is simply dyed and instead of healthy rye bread rich in vitamins and amino acids, we get a harmful counterfeit. And the ratio of wheat to rye flour in good white bread is 1: 2, and black – 1: 3. As you can see, the difference is small. It turns out that the color of the bread is not at all important, only the composition matters.

It is best to choose whole grain, yeast-free bread. It is well absorbed by the body, activates the intestines and does not disrupt metabolic processes.


A good sausage should be free of starch, vegetable substitutes and soy – it is often added to meat products to reduce the amount of meat in them. They do this to reduce the cost of goods. It is good if the soy is natural, but often its genetically modified cheap analogue is added to sausages. As a result, we buy not meat, but meat-containing product. By the way, natural sausage cannot be bright pink, beautiful color. Attractive appearance indicates the presence of food additives that enhance taste, smell, color and impart the desired consistency. If you are not sure about the quality of the sausage, try replacing it with chicken breast. It is cooked for 15-20 minutes, but you will cook it yourself.


How to choose a good hard cheese, not a cheese product, we talked about in one of our previous articles.

For sandwiches, you can use cottage cheese. This is a great alternative to butter, but with less calories. Look at the ingredients: milk, cream, salt, sourdough. A slice of bread with curd cheese is a complete snack, and if you add a leaf of salad, vegetables and meat, you get an excellent breakfast.


Vegetables will make any breakfast healthier. You can add cucumbers, tomatoes, lettuce, Chinese cabbage, spinach and other “usefulness” to sandwiches. There are practically no calories in greens and vegetables, for example, a cucumber is 95% water, and a tomato has only 20 kcal per 100 grams.

Delicious recipes for unusual and healthy toasts

You can diversify your breakfast with sandwiches with fish, mushrooms, eggs and even sweet fillings. Some options are not entirely budget-friendly, but healthy, satisfying, and tasty.

Avocado toast with poached egg

KBZHU ready meal: 378/11 / 28.5 / 19.2


Avocado – ½ pcs;

bread (whole grain yeast-free) – 1 slice;

egg – 1 pc;

cucumber – several slices;

salt, pepper, lemon juice.

Cooking method:

Fry the bread in a dry skillet or toaster. Cut a ripe soft avocado into two pieces and remove the pit. Take half an avocado, spoon out the pulp with a spoon and mash it with a fork until the consistency of a paste. Season with salt and pepper, drizzle with a few drops of lemon juice and stir. Prepare a poached egg: in boiling salted water, use a spoon or a whisk to make a funnel and lower the egg there. Let it “spin” for a couple of minutes and carefully remove it with a slotted spoon. Spread the prepared toast with avocado paste, put a couple of slices of fresh cucumber and cover with a poached egg on top.

Spinach toast

KBZHU ready meal: 156/10 / 6.6 / 13.6


Bread (whole grain yeast-free) – 1 slice;

egg – 1 pc;

spinach – 2 grains;


Cooking method:

Put spinach leaves on a preheated non-stick frying pan (the amount depends on how many toasts you go to make; for one sandwich, it is enough to cover the entire surface of the pan with one layer of leaves). Fry for a couple of minutes, stirring constantly, until the leaves lose their original shape and become soft. Add the egg to the spinach and continue stirring thoroughly. As soon as the egg starts to curl, turn off the heat. Do not get carried away and fry until scrambled eggs.

Salt the resulting mass and spread on bread fried in a dry frying pan or in a toaster.

Toast with salmon

KBZHU ready meal: 173/8/10/13


Bread (whole grain yeast-free) – 1 slice;

curd cheese – 2 tbsp. l;

salmon – 2-3 slices;

cucumber – several slices.

Cooking method:

Fry the bread in a skillet or toaster. Cut the salmon and collect the sandwich: bread – curd cheese – salmon – cucumber. The cheese can be substituted for the avocado paste described in the recipe above.