Heart-Healthy Pretzel Sandwich
Elevate your lunch game with this Heart-Healthy Pretzel Sandwich, a flavorful and guilt-free delight that's ready in just 15 minutes! Perfect for a quick, nutritious meal, this recipe features wholesome whole wheat pretzel rolls loaded with layers of creamy avocado, fresh spinach, juicy tomato slices, and tangy red onion. Low-sodium turkey breast and a zesty spread of Dijon mustard paired with a dollop of low-fat hummus make this sandwich both satisfying and heart-smart. A splash of fresh lemon juice and a sprinkle of ground black pepper bring everything together in a symphony of bold flavors and healthy ingredients. Whether you're meal prepping for the week or looking for an easy, no-cook lunch idea, this balanced and nutrient-packed pretzel sandwich is your go-to choice.
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Recipe Information
Ingredients
- 4 Whole wheat pretzel rolls
- 12 slices Low-sodium turkey breast slices
- 2 cups Fresh spinach leaves
- 1 Medium ripe avocado
- 1 Tomato
- 2 tablespoons Dijon mustard
- 1 cup Low-fat hummus
- 0.5 Red onion
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Ground black pepper
Instructions
Slice the whole wheat pretzel rolls in half horizontally and set aside.
Peel and pit the avocado, then mash it in a small bowl. Stir in fresh lemon juice and ground black pepper until well combined.
Thinly slice the tomato and red onion, setting them aside for assembling the sandwich.
To assemble the sandwich, spread about 1 tablespoon of hummus on the bottom half of each pretzel roll.
Top the hummus with a generous layer of fresh spinach leaves.
Add 3 slices of low-sodium turkey breast on top of the spinach.
Spread the mashed avocado mixture evenly on top of the turkey slices.
Add slices of tomato and red onion to your preference.
Spread about 1/2 tablespoon of Dijon mustard on the top half of each pretzel roll.
Place the top half of the roll onto the sandwich and gently press down.
Cut each sandwich in half and serve immediately.
Nutrition Facts
Calories |
2395 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.1 g | 94% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 8020 mg | 349% | |
| Total Carbohydrate | 255.0 g | 93% | |
| Dietary Fiber | 39.3 g | 140% | |
| Total Sugars | 23.0 g | ||
| Protein | 201.5 g | 403% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 415 mg | 32% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 4732 mg | 101% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
