Sandwich Fillers


Ahhh, the humble sanga… so often a last minute addition to a lunchbox using whatever is left over in the fridge (cheese slices again??), or, at the other end of the scale, a gourmet-crafted cafe creation, at an appropriately gourmet price.

Sandwich fillings can be many and varied, and nutritionally can pack everything you need to power through the afternoon.

With just a little thought beforehand, there's no need for sandwiches to be boring. Here are a few ideas:

Think first about bread varieties

  • Bagel, Bread roll, Cracker bread, Rice cakes, English Muffins for toasting.
  • Sliced bread, Cobb, Tortilla, Flat breads - Lebanese / Lavash breads, Naan, Pide. Foccacia.

Plenty of variety will keep it all interesting.

Protein for building and repairing muscle

  • Chicken breast / Chicken pieces.
  • Ham / Pastrami / Triple smoked ham.
  • Felafel.
  • Tuna / Salmon / Mackerel / Kippers / Sardines.
  • Smoked trout / Salmon / chicken breast.
  • Prawns.
  • Turkey.
  • Eggs.
  • Roast meats - lamb / beef / Turkey / Chicken.

Salad Items  - vitamins, minerals and fibre,

Vegetables are very low in calories
(except Avocados, which are naturally high in healthy fat)

  • Carrot.
  • Cucumber.
  • Baby Spinach.
  • Lettuce varieties, Cos / Mesclun.
  • Tomato.
  • Avocado.
  • Capsicum.
  • Red Onion.
  • Shallots / Spring Onions.
  • Tabbouleh.

Processed Items

  • Sweet Corn (Creamed or in Brine).
  • Pickled or Roasted Vegetables eg: Eggplant / Capsicum, sundried tomatoes, olives (3-5 at a time).
  • Capers.
  • Gherkins (Pickled Cucumber).


  • Cream / Cottage Cheese / Ricotta / Fetta / Cheddar / Brie / Camembert/ Vintage varieties.

For a taste sensation…try these condiments

  • Sweet chilli sauce.
  • Hummus / Tahini / Tarasalmata /Tsat.
  • Horseradish.
  • Mustard.
  • Mayonnaise.
  • Lemon / Lime Juice.
  • Low fat sour cream.
  • Red Onions.
  • Shallots.
  • Mango Chutney.
  • Apricot Chutney.
  • Cracked Pepper.
  • Fresh herbs, Basil, Mint.
  • Cranberry Chutney.

Sandwich filler suggestions

  • Roast Beef, tomato chutney, red onion, lettuce and 2 slices of Brie.
  • Roast Lamb, Fetta and Hummus, mesclun lettuce.
  • Chicken, Avocado, mayonnaise, lettuce.
  • Egg, Mayo & Lettuce.
  • Egg Mayo, sweet corn (strained) and chives.
  • Curried Egg, mayo and lettuce.
  • Smoked trout with tomato and red onion.
  • Smoked salmon, cream cheese, lettuce and capers.
  • Salmon, cucumber.
  • Ham, Gherkin and cheddar cheese.
  • Roast Turkey breast, camembert and Cranberry sauce.
  • Chicken, sweet chilli sauce, mayo and avocado with lettuce.
  • Ham and salad

Why not create your own specialty?
Don’t forget that your bread choices affect fullness and fibre intake.