Vegetable Sandwich Recipe for Weight Loss

Shradha Jaswal Paroolkar

— 2 min read
Veg sandwich for weight loss

When mornings are rushed and you need something quick, Vegetable Sandwiches are one of the best healthy breakfast options. With the right choice of bread, fresh vegetables, and smart fillings, you can enjoy a sandwich that is low in calories, high in fibre, and weight-loss friendly.

At my clinic, we often recommend this as a go-to breakfast for busy mornings when cooking time is limited but nutrition is still a priority.

👉 Want a weekly plan of easy, quick breakfast options suited to your schedule? Book your Initial Nutrition Counselling Session or WhatsApp/call +91 7057063984.

 

Why Vegetable Sandwich Works for Weight Loss

  • Whole wheat/multigrain bread – better than white bread, keeps you full longer.
  • Fresh vegetables – add fiber, antioxidants, and crunch.
  • Low-fat spreads – avoid butter/mayo, use hung curd, mint chutney, or hummus instead.
  • Portion-controlled – one or two sandwiches make a balanced meal.

💡 Want more Indian breakfast ideas? Read our full guide: Best Indian Breakfasts for Weight Loss.

 

Ingredients (Serves 1–2)

  • Whole wheat or multigrain bread: 4 slices
  • Cucumber: ½ cup, sliced
  • Tomato: ½ cup, sliced
  • Onion: ¼ cup, sliced (optional)
  • Capsicum: ¼ cup, sliced
  • Lettuce leaves: 2–3
  • Hung curd / mint chutney / hummus: 2 tbsp (spread)
  • Salt & pepper: to taste

 

Method

  1. Lightly toast the bread slices (optional).
  2. Spread a thin layer of hung curd, mint chutney, or hummus on each slice.
  3. Layer cucumber, tomato, onion, capsicum, and lettuce.
  4. Sprinkle salt and pepper.
  5. Close with another slice and cut diagonally.
  6. Serve fresh with a side of green chutney.

 

Nutritional Value (1 sandwich, 2 slices)

  • Calories: ~280 kcal
  • Protein: 10 g
  • Fiber: 5 g
  • Fat: 6 g

👉 Confused between bread options (brown, multigrain, sourdough)? Call us at +91 7057063984 and we’ll guide you on the healthiest choice.

Healthy Veg sandwich

Tips to Make Vegetable Sandwich Healthier

  • Always use whole wheat or multigrain bread (avoid white bread).
  • Add low-fat paneer or tofu slices for protein.
  • Use Greek yogurt-based spreads instead of mayonnaise.
  • Add sprouts or microgreens for an extra nutrition punch.

📅 Want Indian weight-loss meal prep hacks for your busy mornings? Schedule a consultation here.

 

Explore More Healthy Breakfast Recipes

👉 Or return to the full guide: Best Indian Breakfasts for Weight Loss

 

The Bottom Line

Vegetable Sandwiches are not only quick and tasty but also a smart breakfast option for weight loss when made with the right bread and healthy fillings. They’re perfect for anyone who wants a light, convenient, and nutritious start to the day.

At my clinic, I help clients by creating customized diet plans with practical, everyday foods like sandwiches, so you can lose weight without feeling restricted.

👉 Start your transformation today:
📞 Call/WhatsApp: +91 7057063984
📅 Book your Initial Nutrition Counselling Session

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