Great British Sarnie Swap
Swap out the processed meat and create a quick and tasty sandwich with just 5 simple ingredients – and none of the health risks.
For Cancer Prevention Action Week 2023, we’re encouraging everyone to eat less processed meat. But what does that mean for your lunchtime sandwich?
We know that processed meat can be tasty and convenient, but we have all the ideas you need to create healthier sandwiches that are just as great.
To make your perfect processed meat-free sandwich, all you need is 5 key elements:
Protein + Texture + Twist + Spread + Bread = Great sandwich!
Just choose one from each and you’ll have a healthier meal to savour.
Also on this page
> Just show me your top 5 sandwiches
> More non processed-meat inspiration?
Protein
The star ingredient of your sandwich, choose from white meat, fish, cheese or veggie options.
Tuna / Prawns / Halloumi / Fish fingers / Eggs / Mushrooms / Chicken / Cheese / Baked beans
Texture
It’s not a satisfying sarnie if it doesn’t crunch when you sink your teeth in, so make sure you add some texture and colour. Vegetables, including pickled, add fibre and vitamins too. Here are some suggestions.
Pickled onions / Olives / Lettuce / Gherkins / Coleslaw / Pickled cabbage / Radish / Tomato / Cucumber / Apple
Twist
If you think your sandwich will lack oomph without processed meat, add a flavoursome twist to set your tastebuds sizzling – rather than a sausage. Think creatively…
Capers / Spring onions / Lemon zest / Garlic / Lime or lemon juice / Chives / Basil / Paprika
Spread
A great sandwich needs something smooth to gel it all together. Don’t stick to your normal margarine – there are lots of other spreadable options.
Chutney / Tzatziki / Ketchup / Tartare sauce / Salad cream / Pesto / Mustard / Mayonnaise / Houmous
Bread
Bring it all together with some brilliant bread. We recommend wholemeal as it contains more fibre than white, and so is better for your bowel. There are so many options to choose from: plump for paratha, build up a bao bun or just roll with it …
Wholemeal bread / Sourdough bread / Paratha / Wholemeal tortilla / Wholemeal roll / Pitta / Wholemeal pitta / Bao bun
Our top 5 sandwich fillings
Caprese-style stunner
Fly the tricolore flag for our take on a caprese salad sandwich, with cheese of your choice, fragrant basil and tomato.
ELT
Crunch, colour and convenience in a wrap, toastie or roll. Swap in whichever lettuce is cheap and in season: iceberg, romaine, chicory, radicchio or little gem varieties all work well.
Fish finger bap
Enjoy gastro grub at a fraction of the price, and an easy way to eat more fish. Spruce it up with capers or gherkins.
Open sandwich with houmous
Smashed chickpeas, a droplet or two of fresh lemon juice and grated beetroot. Just don’t spill it down your top.
> Get the recipe
Hot chicken fajitas
Guacamole full of healthier plant oils, homemade seasoning that balances the spice of cayenne peppers and the sweetness of paprika, plus succulent chicken, this recipe was designed for people living with cancer but is great for everyone.
> Get the recipe
> All our healthy sandwich recipes
Further inspiration
Still not sure what to go for? Here are a few more suggestions
Meat and fish sandwich ideas
- Avocado and chicken
- Roast chicken and coleslaw (low-fat dressing)
- Turkey, spinach, tomato and low-fat mayo
- Roasted chicken, pesto and chargrilled peppers
- Chicken/ turkey sausage sarnie with red onion and ketchup
- Tuna (in spring water), sweetcorn, grated vegetables and low-fat mayo
- Salmon (in spring water), spinach, spring onion, and low-fat mayo
- Caesar salad / tuna nicoise sarnie
- Prawn cocktail
Sandwich ideas with dairy
- Cream cheese and chive
- Curried egg mayo
- Cottage cheese and pepper
- Reduced fat cheese, salad and houmous
- Mashed egg, salad and low-fat mayo
- Egg, cheese, cucumber, and tomato
- Wrap with grated cheese, houmous, paprika, tomato, cucumber and lettuce
- Cheese + pesto + tomato
Veggie – non dairy sandwiches
- Houmous and avocado
- Grated carrot and houmous
- Roasted chickpeas, pepper and avocado
- Toasted tofu and avocado
- Avocado (with lime), cheese, tomato
- Jackfruit + coleslaw
- Aubergine + tomato + pesto
- Smoky mushroom + red pepper puree
- Spicy rice and bean (lettuce) wrap
- Bao bun + aubergine filling