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Healthy Sandwich Bites

Are you ever stuck on what to make for lunch? We’re sure you don’t want to be eating the same boring thing you had yesterday, or the day before that. We’ve listed a few sandwich recipes that are easy to make, delicious & will keep you satisfied till dinner! These fillings can also be used in wraps, baguettes or buns.

Salmon & Avocado


  • 1 shallot (chopped finely)
  • 1 teaspoon dill (chopped)
  • 1 teaspoon baby capers
  • 1/2 cup light mayonnaise
  • 1 teaspoon lemon juice
  • 1/2 Hass avocado
  • 20g spinach leaves
  • 150g smoked salmon
  • Olive oil
  • Ground pepper

Method: Combine the mayonnaise, shallot, capers, dill and lemon juice in a small bowl. Spread this mixture over your bread. Then add the salmon, avocado, spinach. Drizzle with olive oil & sprinkle of ground pepper to finish.


Fig, Ricotta & Walnut


  • 1/2 cup low-fat smooth ricotta
  • 2 figs (sliced)
  • Ground cinnamon
  • 2 teaspoons walnuts, unsalted
  • Honey

Method: Spread the ricotta over your sandwich. Drizzle the honey over the ricotta & sprinkle a light amount of ground cinnamon over the top. Then add the figs & walnuts to your sandwich. You can choose to sprinkle a little more honey over the top or enjoy as is!


Egg & French Shallot


  • 2 boiled eggs
  • 1/2 cup whole egg mayonnaise
  • Butter
  • French shallot to garnish

Method: Spread the butter over your bread as a base. Add the mayonnaise & boiled eggs (be sure that your egg is cut in half). Place shallot as garnish over the eggs & enjoy!

Prosciutto & Provolone


  • Provolone cheese (cut into thick blocks)
  • 3 thin slices prosciutto
  • Butter
  • Salt & pepper
  • Olive oil

Method: You can use Italian or kalamata olive bread for this sandwich recipe. Spread the butter over your bread. Then add you prosciutto & cheese. Sprinkle salt & pepper to taste, and finish with a drizzle of olive oil.


Roast Beef & Radish


  • Roast Beef
  • 1 radish (thinly sliced)
  • 1 tablespoon greek yoghurt
  • 1 shallot (chopped)
  • 1 teaspoon capers
  • salt & pepper

Method: In a small bowl, combine the radish, greek yoghurt, shallot, and capers. Spread this mixture over your bread. Then add your roast beef and salt & pepper for taste.


Chicken & Avocado


  • Chicken breast
  • Spinach leaves
  • 1/2 Hass avocado
  • Salt & Pepper
  • Olive Oil

Method: In a small bowl, marinate the spinach leaves with the salt, pepper & olive oil. Spread the avocado all over the base of your sandwich & add chicken & spinach leaves on top. You can add extra ground pepper or lemon juice over the top if you wish.

These healthy sandwiches can be stored in the fridge & easily packed for when you need something on the go or if you’re headed off to a picnic with your friends & family!


No matter where you are with your health & fitness plan, we can provide the advice you need to move forward to reach your goals. Our certified world-class personal trainers are here to help you and make you feel confident with your fitness journey.

Many of our Personal Trainers here at Crunch Fitness have qualifications in Nutrition & Weight management and can be of help regarding nutritional advice. Head over to the crunch Personal Training Page to get into contact with one of our PTs  today!


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