Healthy Grilled Cheese: Lower Calories and Fat With Whole Grains and Veggies

The Classic Grilled Cheese Sandwich

The classic grilled cheese sandwich is a beloved comfort food for many. It's simple, tasty, and brings back childhood memories for most people. The basic ingredients are bread, cheese, and butter. Though such a simple combination, when cooked to melty perfection in a hot skillet or grill, it's simply delicious.

However, the classic grilled cheese is typically high in calories, saturated fat, and sodium. A basic grilled cheese made with 2 slices of bread, 2 slices of American cheese, and 1 tbsp of butter has about 470 calories, 22g fat, 13g saturated fat, and 810mg sodium. The butter adds rich flavor, but also a hefty dose of saturated fat. The cheese provides a creamy, gooey texture, but is full of sodium. The white bread offers little nutrition.

Ways to Lighten Up the Grilled Cheese

Luckily, there are numerous ways to create a healthier grilled cheese that still provides plenty of comfort, satisfaction, and flavor. With a few simple swaps and additions, you can cut calories, fat, and sodium while adding nutrition from vitamins, minerals, and fiber.

1. Choose Whole Grain Bread

Opting for 100% whole grain bread is an easy way to upgrade your grilled cheese nutrition profile. Whole grains provide important nutrients like B vitamins, iron, selenium, and fiber. Fiber helps keep you full and promotes digestive health. Look for 100% whole wheat bread or other whole grains like rye. Many varieties are available in the bread aisle of any grocery store. A grilled cheese on whole grain bread will have more nutrition and often fewer calories than white bread.

2. Use Lower Fat Cheese

Regular cheese has lots of saturated fat from whole milk. For a leaner grilled cheese, use reduced-fat cheese products. Options like 2% milk cheddar or part-skim mozzarella contain less fat and calories, but still melt beautifully. Swiss cheese is another nice choice. Or try smoked gouda or provolone for more flavor.

3. Add More Nutritious Fillings

While the traditional grilled cheese has only cheese between the bread, adding vegetables boosts nutrition substantially. Onions, tomatoes, spinach, avocado, mushrooms, and bell peppers all work nicely. Other fillings like turkey, chicken, or ham add protein. Thin apple or pear slices provide fiber, vitamin C, and natural sweetness.

4. Use Healthy Fats

Butter tastes great, but adds a lot of saturated fat. For a more heart-healthy grilled cheese, try avocado or olive oil instead. Spray or brush the oil lightly on the bread. The oils contain benefical unsaturated fats. Another option is mashed avocado spread on the inside of the bread for creaminess without the excess calories and saturated fat.

5. Go Easy on the Cheese

Less cheese means fewer calories and lower sodium. Use just enough cheese to provide that melty factor without going overboard. One slice per sandwich is usually plenty. Mix cheeses for more flavor with less cheese overall. Going lighter on the cheese also allows the other fillings to shine.

6. Use Low-Fat Cooking Spray

To cut calories and fat while cooking your grilled cheese, use a nonstick skillet or grill pan. Coat lightly with low-fat cooking spray instead of greasing with oil or butter. The small amount of spray will prevent sticking without adding extra saturated fat.

7. Serve with Tomato Soup

Pair your grilled cheese with a healthy side like tomato soup made with low-sodium vegetable broth. Dipping the sandwich in nourishing tomato soup will add flavor without packing on calories or fat like fries would. Tomato soup also provides antioxidants like lycopene.

Nutrition Facts for a Healthy Grilled Cheese

Here are the nutrition facts for a healthy veggie grilled cheese made with the following ingredients:

• 2 slices whole grain bread
• 2 oz low-fat cheddar cheese
• 2 slices tomato
• 1/4 cup spinach
• 1 tsp olive oil

Calories: 315

Fat: 12g

Saturated Fat: 4g

Carbs: 33g

Protein: 18g

Fiber: 4g

Sodium: 480mg

This healthy veggie version contains 25% less calories, 75% less saturated fat, and 40% less sodium than a classic grilled cheese. You get the addition of nutrients from whole grains, veggies, and healthy fats.

Ingredient Swap Ideas for a Healthy Grilled Cheese

Get creative with these tasty ingredient swaps to make your grilled cheese healthier:

Breads:

• Whole wheat
• Whole grain
• Sourdough
• Rye
• Multi-grain
• Ezekiel

Cheeses:

• 2% milk cheddar
• Part-skim mozzarella
• Swiss
• Gouda
• Provolone
• Feta

Fats:

• Olive oil
• Avocado oil
• Cooking spray
• Mashed avocado

Veggie Fillings:

• Tomato slices
• Onion
• Spinach
• Mushrooms
• Bell peppers
• Jalapeos
• Avocado

Protein Fillings:

• Turkey
• Ham
• Chicken
• Bacon
• Tofu

Fruits:

• Apple
• Pear
• Peach
• Strawberries
• Banana

10 Healthy and Creative Grilled Cheese Ideas

Take your grilled cheese up a notch with these slimmed-down yet totally crave-worthy ideas.

1. Caprese Grilled Cheese

Light mozzarella, fresh tomato, basil, and balsamic vinegar capture the flavors of a Caprese salad in grilled cheese form.

2. Apple and Ham Grilled Cheese

The natural sweetness of sliced apples balances the smoky saltiness of ham for an easy take on a classsic flavor combo.

3. Jalapeo Popper Grilled Cheese

Melty cheddar mixed with spicy jalapeos and mashed avocado recalls the flavors of creamy jalapeo poppers.

4. Greek Grilled Cheese

Feta, spinach, tomatoes, and a touch of Greek seasoning give this grilled cheese a Mediterranean flair.

5. Bacon and Egg Grilled Cheese

Crispy turkey bacon and gooey scrambled egg make breakfast portable stuffed between whole grain toast.

6. Fig and Ricotta Grilled Cheese

Sweet, jammy figs complement the mild richness of part-skim ricotta cheese for a gourmet twist.

7. Pear and Brie Grilled Cheese

Silky brie with sweet pears is a match made in comfort food heaven.

8. Chicken Pesto Grilled Cheese

Shredded chicken, nutty pesto, and melty Havarti create an easy pesto chicken panini.

9. Chili Cheese Grilled Cheese

Spicy chili mixed with shredded cheddar amps up the flavor of a classic grilled cheese.

10. Barbecue Chicken Grilled Cheese

Shredded barbecue chicken, cheddar, and fresh cilantro mimic the lively flavors of barbecue nachos or tacos.

Tips for Making the Best Healthy Grilled Cheese

Along with smarter ingredient choices, proper technique ensures grilled cheese perfection:

• Use thick sliced bread for even browning and to prevent burning.
• Spread a thin layer of softened butter or oil on the bread to prevent sticking.
• Cook over medium-low heat to allow the cheese time to melt before the bread burns.
• Use a panini press or weighted pan to flatten the sandwich for maximum crispy surface area.
• Add cheese and fillings in thin, even layers so they melt together.
• Keep the filling slightly inside the edges of the bread to prevent oozing.
• Cut diagonally to expose all the melty layers.

Frequently Asked Questions

1. Is grilled cheese healthy?

Traditional grilled cheese made with white bread, full-fat cheese, and butter is high in calories, saturated fat, and sodium. However, with whole grain bread, reduced-fat cheese, and healthy add-ins like veggies, grilled cheese can be a nutritious option.

2. What bread is best for grilled cheese?

For a healthy grilled cheese, choose 100% whole wheat or other whole grain breads. The fiber will help fill you up and provide more nutrition than white bread.

3. What is the lowest calorie cheese for grilled cheese?

Part-skim mozzarella and 2% milk cheddar are lowest in calories while still providing that classic cheesy flavor. Swiss cheese is also relatively low calorie.

4. What are good ingredients to add to grilled cheese?

Healthy grilled cheese fillings include veggies like tomatoes, spinach, avocado, onions, mushrooms, and peppers. Fruits like apples or pears add nutrition and sweetness. Lean proteins like turkey and chicken boost protein.

5. Is grilled cheese bad for you?

Traditional grilled cheese made with butter and full-fat cheese can be high in saturated fat and sodium. But prepared with whole grains, smart fillings, and healthy fats like oil instead of butter, grilled cheese can be a nutritious comfort food.

6. Which cheese is healthiest for grilled cheese?

Healthiest cheese options for grilled cheese include reduced-fat cheddar, part-skim mozzarella, Swiss, and feta. They provide plenty of flavor for fewer calories than full-fat varieties.

7. Is grilled cheese healthier than pizza?

It depends on the toppings and crust. But a veggie-packed grilled cheese on whole grain bread can be healthier than greasy pepperoni pizza made with refined flour. Both provide satisfaction, though.

8. Is grilled cheese better with mayo or butter?

Grilled cheese is traditionally made with butter, which provides rich flavor. But for a healthier fat option, use a thin spread of avocado oil mayo inside the bread rather than slabs of butter on the outside.

9. Does grilled cheese taste good with oil instead of butter?

Yes, using a small amount of olive, avocado, or canola oil instead of butter can add flavor and browning without all the saturated fat. Just brush the oil lightly on the bread.

10. Is grilled cheese still good when made healthier?

Absolutely! With whole grains, savory protein fillings, melty low-fat cheese, and a little butter or oil for flavor, grilled cheese can still taste decadent and delicious when made lighter.

With a few simple tweaks, the classic comfort food of grilled cheese can be lightened up substantially while still providing the same satisfying flavor. Using whole grain bread, low-fat cheese, and generous amounts of vegetables and other lean proteins, you can cut calories, fat, and sodium. Keep the butter or olive oil to a minimum and choose reduced-fat cheese. Grill to perfection for a healthier grilled cheese that's crispy on the outside and oozing on the inside.

by Claude

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.