3 healthy sandwiches perfect for back-to-school & office lunches


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Although sandwiches are the ultimate American go-to (since they’re fast, easy and convenient for our busy lifestyles) did you know that an average sandwich with specific meat and condiment choices can pack in more than 600 calories?! Just one greasy burger or processed meat sub can be loaded with fat and excess carbs, making it a nutrition nightmare we never saw coming — which is why Anthony Stewart, the executive chef at the Pritikin Longevity Center, has shared some healthy (and super yummy) creations you won't need to feel guilty about.
Chef Anthony makes simple meat, cheese and condiment swaps to take out some serious calories and saturated fats (but keep the delicious flavor!) so you and your family can curb those cravings without packing on the pounds. Chef A’s tips and healthy sandwich combos will give the lunchtime staple a makeover faster than you can spell S-A-N-D-W-I-C-H. 

Chicken veggie burgers

Serves 8

  • 1 pound free-range, skinless chicken breast

  • ¼ cup finely chopped onion

  • ¼ cup finely chopped celery

  • ¼ cup finely chopped carrot

  • 1 jalapeno pepper, finely chopped (Remove seeds if you want to take down the heat.)

  • 1 teaspoon finely chopped garlic

  • 1 teaspoon Pritikin All-Purpose Seasoning*

  • 3 tablespoons ground whole-wheat pita bread (optional)


* Make your own Pritikin All-Purpose Seasoning by blending granulated onion, granulated garlic, salt-free lemon pepper and paprika.



  1. In a food processor, chop chicken till ground. 

  2. In a nonstick skillet on medium-high heat, sauté onions, celery, and carrots till translucent, about three minutes. Let cool.

  3. In a large mixing bowl, combine ground chicken, sautéed vegetables and Pritikin All-Purpose Seasoning. Mix until fully incorporated. If desired, mix in breadcrumbs.

  4. Mold chicken/veggie mixture into eight 4-ounce patties.

  5. On a hot nonstick skillet or grill, sear patties on each side to your desired doneness.


Nutrition Information (per serving): 150 calories, 3 g total fat, ½ g saturated fat, 75 mg cholesterol, 25 g protein, 1 g fiber, 150 mg sodium


Hummus wrap

Makes 4 wraps


  • 15 ounces of garbanzo beans, cooked and drained

  • ¼ cup lemon juice (adjust according to taste)

  • 1 tablespoon minced fresh garlic

  • 2 tablespoons fresh Italian parsley, leaves chopped

  • ¼ cup fresh dill, chopped

  • 1 dash Tabasco

  • 1/8 teaspoon white pepper

  • ½ cup chopped celery

  • 2 whole-wheat lavash breads or flat tortillas (Lavash is a soft thin flatbread about the size of large rectangular-shaped tortilla.)



  1. Puree all ingredients except lavash breads in food processor.

  2. If mixture is too thick, add 1 tablespoon water.

  3. Cut each lavash bread in half. Divide the hummus equally on each piece of bread and roll into a wrap.


*Chef’s Tip: For a filling, healthy meal, simply add roasted vegetables to the wrap! Peppers, onions, squash and zucchini pair perfectly with Chef A’s hummus. 


Spinach and artichoke wrap

Makes 4 wraps


  • 1 cup artichoke hearts, cooked

  • ¼ cup fat-free sour cream

  • 1 teaspoon minced garlic

  • ½ teaspoon black peppercorns, ground

  • 1 teaspoon minced Italian parsley

  • ¼ cup plain fat-free yogurt

  • 2 cups frozen chopped spinach, thawed

  • 1 tablespoon low-sodium stoneground mustard

  • 4 whole-wheat lavash breads



  1. Puree all ingredients except lavash breads in food processor.

  2. Cut each bread in half. Divide spinach/artichoke mixture equally on each piece of bread.

  3. Roll into wrap.


Chef A’s sandwich tips:

  • Toast your whole-grain bread, bagel, pita or wrap to enhance the flavor — enhanced flavor means you'll want fewer unhealthy ingredients in the sandwich.

  • To flavor bread, use low-sodium mustard, non-fat mayonnaise, non-fat salad dressing, non-fat cream cheese or yogurt cheese.

  • Include lots of vegetables — such as lettuce, tomato, onions, cucumber, avocado and sprouts — on top to add a little something special.

  • For a gourmet touch, include a layer of fresh basil, rosemary or other herb to your sandwich.

  • Serve sandwiches with a bowl of hearty vegetable soup and/or salad. Include fresh fruit and your meal is complete.


About Chef Anthony Stewart

Chef Anthony Stewart has won accolades worldwide, including five gold medals in top culinary competitions, for his masterful use of foodstuffs like fresh seafood and tropical fruit from his native Jamaica. When not in the kitchen, he’s in the classroom, and has inspired thousands of Pritikin guests “to have some fun!”