Turkey Sandwich with Grilled Zucchini, Hummus, and Feta
If you need new turkey sandwich ideas, look no further than this quick and easy sandwich that makes a great healthy lunch. It’s the perfect mix of textures and flavors, from creamy hummus, to tangy feta, juicy grilled zucchini, and freshness from the sprouts.
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Upgraded healthy turkey sandwich recipe!
Every once in a while, we tend to get bored of our “usuals” and need some inspiration to switch up our sandwich routine, and that’s where this recipe comes in. It has a few elements you might not always include on your typical sandwich, but the flavors and textures together make the perfect bite.
When I was a kid, I was an extremely picky eater. All I ate as a kid was pasta and meatballs, burgers and fries, eggs, and cheese sandwiches. Not a single vegetable in my diet. And those cheese sandwiches were made with white American cheese–I’d add just enough to cover the bread’s surface area without overlapping slices. I also didn’t eat chicken for the first time until high school, and I didn’t try deli turkey for the first time until my freshman year of college! WILD, right?! There was a sandwich shop on campus, and I would always order turkey, provolone, tomato and a fried egg on white bread. No condiments (because to this day, I still hate plain mayonnaise and mustard).
As I got older, got my first apartment in college, and started to get into working out, I started to do some research on healthy recipes for runners. This was the early days of Pinterest boards, so I would spend hours looking for recipes and teaching myself how to cook. Over the years, I started to become more interested in different cuisines, and that’s what led me to starting my own cooking channel and food blog. Now, I LOVE trying all kinds of food, experimenting in the kitchen, and dressing up the boring turkey sandwich with different toppings and condiments to create a more unique take on a classic sandwich.
Turkey and Grilled Zucchini Sandwich Recipe
Why you’ll love this recipe:
- Comfort: Sandwiches are comforting! The ease of which sandwiches can be assembled makes them extra comforting – you’ll spend more time eating than making it, so it doesn’t drain your energy while you cook.
- Quick and easy: A sandwich is a quick and easy meal and comes together in minutes.
- Nutritious: When you need a healthy, balanced meal but don’t have a ton of time to cook, sandwiches are a great way to get in your necessary protein (from the turkey), carbs (from the bread), fat (from cheese and condiments), and micronutrients (from vegetables)! This turkey sandwich is a great healthy sandwich recipe!
Ingredients:
- Sourdough bread
- Butter
- Roasted Red Pepper Hummus
- Crumbled Feta Cheese
- Deli turkey slices (I prefer Boar’s Head)
- Sprouts
- Zucchini
- Salt & Pepper
How to make a turkey sandwich with grilled zucchini:
Ingredient substitutes and dietary restrictions:
- Deli Meat: If you don’t like turkey, you can always use chicken or ham. You can also replace the deli meat all together with grilled chicken instead.
- Vegetarian: If you want a vegetarian version of this turkey sandwich, simply remove the turkey and replace it with more vegetables! Roasted red pepper, grilled eggplant, and sliced heirloom tomato would make perfect additions alongside the grilled zucchini.
What goes well with a turkey sandwich?
Salads and soups are great sides for sandwiches (I mean, that’s why some restaurants like Panera Bread and Mendocino Farms offer half-sandwich combos with soups and salads!
How many slices of turkey should I add?
I like a thick sandwich, so depending on how thick cut your deli turkey is, you’ll probably want to add 3-6 slices. If you’re using pre-packaged turkey slices, like Hillshire Farm, for example, those turkey slices are small and thin, so you may want to add more than 6 slices to create a thicker sandwich with more volume.
Expert Tips:
- You don’t need to toast the bread, but it does ass more of a crunchy texture to the sandwich. If you’re anything like my girlfriend and hate the way toasted bread can cut up the roof of your mouth, you can use the toasted side on the inside of the bread instead of the outside.
- Instead of laying turkey slices flat, fold them up to give your sandwich more volume.
- If you want to add more crunch to your sandwich, consider something fresh like cucumber slices or something salty like pita chips.
- Use high-quality ingredients. I always prefer to get my turkey from the deli counter and buying the best brand they offer, as opposed to the thin and flimsy pre-packaged turkey you’d find in the refrigerated section of the grocery store.
What equipment do I need for turkey and grilled zucchini sandwiches?
Here is a list of equipment I used:
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Turkey and Grilled Zucchini Sandwich
- Prep Time: 5
- Cook Time: 10
- Total Time: 15 minutes
- Yield: 1 1x
- Category: Sandwich
- Cuisine: American
Description
This unique take on a classic turkey sandwich is sure to be a new addition to your sandwich rotation! It makes the perfect easy-to-assemble quick lunch.
Equipment:
Ingredients
- 1/3 large zucchini, cut lengthwise into 1/4–1/2 inch. thick strips
- 1 tsp olive oil
- Salt & pepper
- 2 slices sourdough bread
- 1–2 tbsp butter
- 2–4 tbsp roasted red pepper hummus
- 1–2 oz crumbled feta cheese
- 3–4 oz deli turkey slices
- Sprouts
Instructions
- Grill the zucchini. Brush some olive oil on both sides of the slices of zucchini, and season with salt and pepper. Heat a cast iron grill pan over medium-high heat and brush the pan with some oil. Place the zucchini slices in the pan and cook for 2-3 minutes per side, until grill marks appear. Remove from heat and set aside.
- Assemble the sandwich. Add butter to the outside of two slices of sourdough bread. To the inside of one slice, spread roasted red pepper hummus. Add crumbled feta cheese, then folded slices of deli turkey, sprouts, and the grilled zucchini slices. Top the the other slice of buttered bread.
- Toast the sandwich. You can use the same cast iron grill pan, or use a flat cast iron skillet to toast the sandwich. Heat the pan over a medium heat, then add 1/2 tbsp oil and 1/2 tbsp butter. When the butter is melted, place the sandwich onto the skillet. Toast for 2-4 minutes or until bread is golden brown to your liking. Flip and cook the other side for 2-4 minutes. Then remove from the plate, let cool slightly on a cutting board, but in half, and serve!
Notes
- If toasted bread tends to cut up the roof of your mouth, you can still toast the bread but have the toasted side on the inside of the sandwich and leave the outside of the sandwich untoasted.
Nutrition
- Serving Size: 1
- Calories: 547
- Sugar: 6.4 g
- Sodium: 1127.8 mg
- Fat: 34.8 g
- Carbohydrates: 38.7 g
- Protein: 19.7 g
- Cholesterol: 105.4 mg
