15 Healthy Sides For Sandwiches • Kath Eats

From crispy kale chips and roasted potato wedges to creamy soups and herb-y pasta salad, I’m sharing 15 healthy sides for sandwiches.

Sandwiches are a super satisfying lunch! 

I believe the first sandwich was created out of efficiency of putting all the carbs, veggies, and protein you need into one portable, easy-to-eat, hand-held meal! 

They’re versatile, easy to prepare, and offer endless possibilities for flavor combinations. Whether you prefer a classic ham and cheese or a gourmet creation with artisanal ingredients (that’s me!), sandwiches can be a complete meal in themselves. Check out my list of delicious sandwich recipes.

Throwback pic to the Great Harvest sandwich making days!

However, pairing them with the right sides can elevate the sandwich experience, adding variety and nutrition to your plate. Whether you’re enjoying cold sandwiches or hot sandwiches, adding a complementary side can make your meal more satisfying and nutritionally balanced.

Fun fact: when I first met Thomas his sandwich sides were chips and cookies. I (gently, over time!) urged him to add some veggies and antioxidants to his sides, and I’m happy to say he does this naturally now (although he still always has some chips!) 

I’m sharing a round-up of healthy sides (from KERF and fellow bloggers) that complement sandwiches perfectly, making your meal that much more enjoyable.

15 Healthy Sides For Sandwiches

1. Fruit Salad

Fruit salad is a refreshing and healthy side dish that pairs wonderfully with any sandwich. Combining a variety of fresh fruits like berries, melon, grapes, and citrus not only adds a burst of flavor but also provides essential vitamins and minerals. A fruit salad can be quickly and easily prepared ahead of time, making it a convenient option for a busy lunch or picnic.

2. Veggies with Hummus

For a crunchy and nutritious side, vegetable sticks with hummus are hard to beat. Carrot sticks, cucumber slices, bell pepper strips, and celery are perfect for dipping into creamy hummus. This side dish is not only healthy but also provides a great contrast in texture of a sandwich.

3. Pasta Salad

Pasta salad is a versatile side dish that can be tailored to complement the flavors of your sandwich. Opt for a whole grain or vegetable-based pasta and toss it with colorful veggies, lean proteins like grilled chicken or beans, and a light vinaigrette. This dish can be served cold, making it ideal for pairing with cold sandwiches. I love this Summer Pasta Salad with Herb Dressing and this Caprese Pasta Salad.

4. Potato Salad

Potato salad is a classic side dish for sandwiches, and with a few tweaks, it can be made healthier. Use Greek yogurt or a mixture of Greek yogurt and light mayonnaise as the base for a creamy yet lower-calorie dressing. Add in diced celery, red onion, and fresh herbs for extra flavor and crunch.

5. Green Salad

A simple green salad is a perfect side dish for any sandwich. Mix together a variety of leafy greens such as spinach, arugula, and kale, and add your favorite salad toppings. Dress it lightly with a homemade salad dressing!

6. Quinoa Salad

Quinoa salad is a nutrient-dense side dish that pairs well with both hot and cold sandwiches. I have a few quinoa salad recipes on KERF, including this feta and herb quinoa salad and this Greek quinoa salad. 

7. Roasted Vegetables

Roasted vegetables are a fantastic side dish that can be prepared in the oven or air fryer. Carrots, Brussels sprouts, sweet potatoes, and bell peppers are just a few options that roast beautifully. Season with olive oil, salt, pepper, and your favorite herbs for a side dish that is both flavorful and healthy. Have you tried roasted panko okra!?

8. Potato Wedges

If you’re craving something more substantial, potato wedges (or sweet potato wedges) are a perfect alternative to traditional french fries. Baked in the oven or cooked in an air fryer, potato wedges can be seasoned with a variety of spices to match the flavors of your sandwich. They offer a satisfying crunch without the excess oil of deep-frying.

9. Coleslaw

Coleslaw is a classic side dish for sandwiches, especially grilled cheese sandwiches and pulled pork sandwiches. To make it healthier, use a vinegar-based dressing or a lighter version of the traditional creamy dressing. Incorporate a mix of green and red cabbage, carrots, and even some apple slices for added sweetness.

10. Creamy Soup

A bowl of creamy soup can transform a simple sandwich into a comforting meal. Opt for healthier versions like a creamy tomato basil soup made with low-fat milk or a creamy carrot soup that uses blended vegetables for its creamy texture. This warm and inviting side is perfect for colder days.

11. Zucchini Chips

For a crunchy and healthy alternative to chips, try air-fried zucchini chips. Slice zucchini thinly, season with a bit of salt and pepper, and air fry until crispy. These chips are a great way to add some extra vegetables to your meal without compromising on flavor or texture.

12. Cucumber Salad

Cucumber salad is a light and refreshing side that pairs well with sandwiches. This recipe from Eating Bird Food is a quick and easy side dish that is perfect for hot summer days – I love all of the crunch!

13. Caprese Salad

Caprese salad is a classic Italian side that combines fresh tomatoes, mozzarella cheese, and basil leaves drizzled with balsamic vinegar and olive oil. This salad is not only visually appealing but also complements sandwiches with its fresh and tangy flavors.

14. Kale Chips

Who doesn’t love chips with their sandwich? Yes, potato chips! And while nothing is wrong with a few handful of chips, try kale chips if aiming for a healthier option. Kale chips made in an air fryer get perfectly crispy and crunchy in just a few minutes and make preparing kale as easy as can be! 

15. Grilled Vegetables

Grilled vegetables are an excellent side dish for sandwiches, especially during the summer months. Zucchini, bell peppers, eggplant, and mushrooms all grill beautifully and can be seasoned with herbs and spices to enhance their natural flavors. Serve them warm alongside your favorite sandwich for a hearty and healthy meal.

Why Side Dishes Matter

Adding side dishes to your sandwich meal not only makes it more enjoyable, but also helps create a balanced plate. Healthy side dishes can provide additional nutrients, textures, and flavors, making your meal more interesting and satisfying. Here are a few reasons why side dishes are important:

1. Nutritional Balance: Side dishes can add essential vitamins, minerals, and fiber to your meal, complementing the protein and carbohydrates in your sandwich.
2. Flavor Variety: A well-chosen side dish can enhance the overall flavor profile of your meal, offering contrasts in taste and texture.
3. Satisfaction: Including a variety of foods in your meal can help you feel more satisfied and less likely to snack between meals.

Pairing Tips

When choosing sides for sandwiches, consider the following tips to create a harmonious meal:

• Balance Flavors: Pair rich and savory sandwiches with lighter sides like salads or fruit to balance the flavors.
• Texture Contrast: If your sandwich is soft and creamy, add a crunchy side like vegetable sticks or air-fried zucchini chips for textural variety.
• Temperature Match: Pair hot sandwiches with warm sides like roasted vegetables or creamy soup and cold sandwiches with chilled sides like pasta salad or cucumber salad.

Whether you’re enjoying a quick lunch at home or packing a picnic, these 15 healthy and delicious side dishes are perfect for serving with sandwiches – enjoy!

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