Quick and Healthy Sandwich Spread

sandwich spread

I love sandwiches.  Anyone who knows me will tell you this.  I thought about bringing in some testimonials to this fact, but I thought we’ve developed enough of a trust based relationship by now that you’d believe me.  Yes?

If you put anything (ok, I guess not anything, but you get the point) between 2 slices of bread, I’m in business.  Here’s the tricky thing about sandwiches though.  They do a delicate dance between a nice healthy light meal or, a wowza calorie bomb.  And it all depends on the accompaniments.  Turkey, avocado, veggies.  Great.  Italian, as in ham, pepperoni, cheese, creamy dressing.  A class A Yikes in the calorie dept and also happens to be my favorite.  There’s a shocker!  Did you notice the part about the creamy dressing?  Well that’s where today’s recipe comes in.  Nice segue, eh?

sandwich spread 2

I make this recipe in large batches, it last a long time and makes sandwich making super quick.  I go through these spurts where I’ll buy a bunch of meat from the deli and make a sandwich for almost every meal, especially when I’m home for a few extra days like over Christmas vacation or when we were packing to move.  I’ll pre cut the veggies, make up this sandwich spread and I can have a meal ready for Eric and I in about 1.2 minutes.


Obviously the old delicious stand by to any sandwich is mayo, I have even written about a great mayo substitute before, which is still one of my favorites with the above mentioned turkey.  But this spread packs a bit more of a flavorful punch.  It will upgrade any sandwich to delicious with only a minimal caloric impact.  Like we’re talking 10 calories for 1 tablespoon (!!!)  sandwich spread 3I think that’s the definition of win-win right there.

Quick and Healthy Sandwich Spread
Prep time
Total time
Serves: 10 servings
  • ¼ cup Greek Yogurt Sauce
  • 2 tbls onions- finely diced
  • 2 tbls relish- I like the dill pickle relish
  • 2 tbls dijon mustard
  1. Mix ingredients together and store in an airtight container.
Nutrition Information
Serving size: 1 tbls Calories: 10

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