This creamy, grilled vegetable sandwich makes for a low-cal breakfast. Try it to believe it!

Kickstart your day with this easy-to-make, healthy sandwich to stay energetic and fit.
healthy recipes
This delectable sandwich is the perfect combo of taste and health. Image courtesy: shutterstock
Sonakshi Kohli Published: 21 Dec 2019, 16:00 pm IST
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In the war between the fitness Nazi in me and my inner foodie, I finally found a solution that satisfied both the parties—at least at the breakfast table. The peace-maker was quite an unexpected one—a low-calorie sandwich.

If that made you imagine a bland breakfast with raw or boiled veggies pressed between two slices of bread, you’re highly mistaken. My version of it is rather tasty, low-calorie, healthy, and super-filling.

Just bring these easily-available ingredients and get started on your low-calorie sandwich. This is how you can go about it:

For the onion cream:
6 tbsp curd
1 cluster of garlic cloves
2 tsp chopped coriander
1 small onion, chopped
2 green chillies
2 tsp lemon juice
Salt to taste
Red chilli powder to taste
Oregano powder to taste

For the sandwich:
2 slices, multigrain bread
1/2 onion, finely chopped
1/2 cucumber, grated
1/2 carrot, grated
1/2 capsicum, finely chopped
1/2 tomato, finely chopped
1 boiled egg or grilled chicken breast, chopped


1. Begin with the cream first. In a muslin cloth, put the curd, tie it up and hang the ‘potli’  in the kitchen. Leave it rest overnight, so as to drain the water from the curd.

2. To this hung curd, add peeled garlic cloves, chopped onion, coriander, green chillies, lemon juice, salt, and red chilli powder. Blend the mixture in a food processor to obtain a thick, creamy paste.

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3. Add some oregano powder for flavour.

4. Lastly, add the finely chopped capsicum, tomatoes, grated cucumber, carrot, and egg or chicken pieces to the freshly-made hung curd mixture. Spread a thick layer of it on one slice of multigrain bread. Place the other one on top.

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5. Turn on your sandwich griller, or heat a tawa over medium flame. Cook the sandwich until it is warm and crispy.

Voila! Enjoy the meal minus the guilt.

All in all, this sandwich won’t have more than 200 calories, and is loaded with the good fats from the curd. Along with this, it also has the fibre, vitamins, and carbohydrates from vegetables and multigrain bread. Lastly, the protein from boiled eggs and chicken adds the final punch. Now, this makes for a balanced, tasty breakfast, doesn’t it?

Also read: Swipe right on this simple avocado toastie recipe for a nutritious breakfast

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About the Author

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then. ...Read More

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