Types of Turkey Sandwiches
There are endless combinations when making a turkey sandwich. Some common versions include:
Turkey and Cheese
This classic is simply sliced turkey, cheese (Swiss, cheddar, provolone, etc.), lettuce, tomatoes and condiments like mustard or mayo on bread.
Club Turkey Sandwich
A club sandwich adds bacon and another layer of bread to the standard turkey and cheese. It often includes avocado and veggie garnishes.
Turkey Melt
Melts are hot open-faced sandwiches with melted cheese. Common turkey melts include turkey & cheddar, turkey & Swiss or turkey & mozzarella.
Cranberry Turkey Sandwich
This festive sandwich includes sliced turkey, cranberry sauce, stuffing or potato chips and lettuce on bread.
BLT Turkey Sandwich
The classic BLT sandwich with turkey! It combines turkey slices, crispy bacon, lettuce, tomato and mayo.
Turkey Reuben
A Reuben sandwich with corned beef swapped for turkey. It includes turkey, Swiss cheese, sauerkraut and thousand island dressing between bread.
Factors that Impact Carbs
The carb count in a turkey sandwich depends on several key factors:
Type of Bread
Bread provides the bulk of carbs in a sandwich. Some lower carb bread options include:
- Lettuce wraps
- Portobello mushroom caps
- Bell pepper halves
- Low-carb tortillas or flatbreads
Condiments
Mayonnaise and mustard have minimal carbs. Going light on condiments like honey mustard, cranberry sauce and barbecue sauce reduces carbs.
Cheese
Cheese adds protein plus a carb or two per slice. Limiting cheese portions controls excess carbs.
Veggies
Lettuce, tomatoes, onions, spinach and other sandwich veggies are very low in carbs and great for bulking up your sandwich.
Meat
Turkey meat is 100% protein and 0% carbs. Other low carb meats like roast beef are also excellent sandwich fillings.
Carb Counts in Different Versions
Here are estimated carb counts* for popular turkey sandwich recipes:
Turkey & Cheese Sandwich
- 2 slices wheat bread - 30g
- 2 oz turkey - 0g
- 1 slice cheddar - 1g
- Lettuce, tomatoes - less than 5g
- 1 tbsp mayo - 0g
- Total carbs: About 35g per sandwich
Club Turkey Sandwich
- 4 slices wheat bread - 60g
- 4 oz turkey - 0g
- 2 slices bacon - 0g
- 1 slice Swiss - 1g
- Lettuce, tomato, avocado - less than 5g
- 2 tbsp mayo - 0g
- Total carbs: About 65g per sandwich
Turkey & Provolone Melt
- 1 whole wheat pita - 35g
- 3 oz turkey - 0g
- 1 oz provolone - less than 1g
- Onions, spinach - less than 5g
- 1 tbsp light mayo - 0g
- Total carbs: About 40g per sandwich
Cranberry Turkey Sandwich
- 2 slices whole wheat bread - 30g
- 3 oz turkey - 0g
- 2 tbsp cranberry sauce - 15g
- Lettuce - 1g
- 2 tbsp stuffing - 5g
- Total carbs: About 50g per sandwich
Tips for Reducing Carbs
Here are some ways to cut down on carbs in your turkey sandwich:
Choose Lower Carb Bread
Try lettuce wraps, low-carb tortillas or cloud bread instead of regular bread slices.
Load Up on Veggies
Double up on fresh veggies like lettuce, tomatoes, onions, cucumbers, spinach, etc.
Limit Condiments
Use mustard, oil and vinegar rather than sugary sauces or dressings.
Skip the Cheese
Eliminate the cheese, especially if using multiple slices.
Use Turkey Cold Cuts
Deli turkey has less carbs than other lunch meats like bologna or salami.
Cut Out Croutons or Chips
Omit high-carb crunch ingredients like croutons, potato chips or crackers.
Healthy Low Carb Options
Here are some delicious and nutritious lower carb turkey sandwich ideas:
Turkey Roll-Ups
Wrap turkey slices around lettuce leaves or pickle spears for an easy finger food.
Turkey & Avocado Lettuce Wraps
Combine sliced turkey, avocado, tomato and onion in lettuce leaves for a fresh wrap.
Open-Faced Turkey & Bacon
Layer turkey, bacon, tomato and spinach on thin-sliced low-carb bread or mushroom caps.
Turkey Club Lettuce Wraps
Wrap turkey, bacon bits, tomatoes and mayo in lettuce leaves for a lighter club sandwich.
Turkey Veggie Salad Sandwich
Make a salad sandwich by combining turkey slices, hard boiled egg, veggies and mustard between collard green leaves.
Turkey Sandwiches for Diabetics
People with diabetes need to carefully watch their carb intake when eating sandwiches. Some tips include:
- Choose whole grain breads with at least 3g fiber per slice
- Limit bread to one slice
- Opt for low-carb wraps or lettuce wraps
- Load up on non-starchy veggies
- Use mustard or light mayo for spreads
- Include healthy fats like avocado or olive oil
- Pair with a salad or low-carb side
Checking blood sugar levels before and after meals can help determine the best turkey sandwich options for managing diabetes.
Macros for Keto Turkey Sandwiches
On a ketogenic diet, carb counts are strictly limited. Here are some keto-friendly turkey sandwich ideas:
Turkey Roll-Ups in Lettuce or Collard Wra
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.
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