10 Ways to Make a Healthier Grilled Cheese Sandwich

“I love that this [sandwich] is open-faced,” Kennedy says. “That's a great way to cut back on calories and carbs without sacrificing taste.”

This grilled cheese is made healthier with whole-grain bread and only a small handful of low-fat cheeses. The addition of a homemade sesame-seed spread (also known as tahini), onion, and tomato amps up this sandwich's flavor and makes it more filling. Instead of saturated fat-filled butter on the griddle, this recipe calls for a light toasting under a broiler or in a toaster oven.

Nutrition per serving (serves 2; 1 sandwich per serving): 138 calories, 8g total fat (2g saturated fat), 5g protein, 13g carbohydrates, 2g fiber, 3g sugar, 122mg sodium

Feta is a smart choice for cutting back on fat and calories without losing any cheesy goodness. “Feta has a strong flavor, so using just a little of it will kick up the flavor of this sandwich significantly,” Kennedy says.

This grilled cheese sandwich from Budget Bytes incorporates frozen spinach, which adds valuable nutrients like fiber and iron, “making this a more well-rounded choice,” Kennedy notes, citing U.S. Department of Agriculture data. Still, this recipe may be a tad high in saturated fat. To cut back, Kennedy suggests using less mozzarella. Or watch your food choices for the rest of the day to make up for it.

Nutrition per serving (serves 2; 1 sandwich per serving): 507 calories, 33g total fat, 23g protein, 32g carbohydrates, 4g fiber, 962mg sodium

Vegans rejoice: You can enjoy grilled cheese sandwiches, too! This sandwich from Nutriciously features a homemade “cheese” sauce made of coconut milk, yeast, arrowroot or tapioca starch, and onion and garlic powder.

Plus, this recipe gets a nutritional — and flavor — boost, thanks to avocado, zucchini, spinach, microgreens, and smoked tofu. While the sandwich includes the cheesy-tasting sauce, “it’s not the sole focus of this recipe, which is what makes it a great choice,” Kennedy says.

The one downside is that this sandwich is a bit high in saturated fat due to the coconut milk. “This is an unfortunate side effect of vegan substitutes sometimes,” Kennedy notes. She suggests using less of the sauce to address that concern.

Nutrition per serving (serves 3; 1 sandwich per serving): 375 calories, 17g total fat (5g saturated fat), 16g protein, 48g carbohydrates, 11g fiber, 6g sugar, 667mg sodium

“This is a great simplified, healthier grilled cheese sandwich,” Kennedy says. It calls for only three ingredients: whole-grain bread, olive oil (to be used in place of butter), and a modest amount of shredded cheddar cheese.

“Cooking the sandwiches in olive oil instead of butter really cuts back on the unhealthy saturated fat that is such a problem in a traditional grilled cheese,” Kennedy says.

This recipe from Super Healthy Kids also suggests pairing the sandwich with apple slices and sugar snap peas. Be sure to include those so you get even more nutrients, including fiber. Also, consider eating just half the sandwich (in addition to the sugar snap peas and apple slices), because it’s a tad high in fat and saturated fat.

Nutrition per serving (serves 4; 1 sandwich per serving): 399 calories, 25g total fat (13g saturated fat), 17g protein, 27g carbohydrates, 2g fiber, 3g sugar, 588mg sodium

This vegan option is more of a vegetable sandwich with cheese than a traditional grilled cheese. As Kennedy notes, “Making veggies the star of the show is always a good choice.”

In this case, seasoned carrots and a homemade spinach and onion mixture steal the spotlight. It also includes vegan cheese (homemade or store-bought), which provides what you expect from a grilled cheese sandwich.

To boost the protein and fiber, Kennedy recommends whole-grain bread and pairing the sandwich with a side like edamame or a chickpea salad. This will turn it into a complete meal.

Nutrition per serving (serves 4; ½ sandwich per serving): 261 calories, 15.5g total fat, 5.3g protein, 24.2g carbohydrates, 4.4g fiber, 7g sugar

You’ll have to break out your waffle iron for this recipe. But instead of whipping up a batch of waffles with refined white flour, you’ll use zucchini to put a veggie spin on this brunch staple for a healthier grilled cheese sandwich.

“Using a vegetable in place of bread is a really creative way to squeeze in more veggie servings for the day,” Kennedy says. Just be sure to choose a healthy oil like olive oil to grease the waffle iron, she adds.

You’ll combine fresh shredded zucchini, eggs, mozzarella, Italian seasoning, and all-purpose flour. Once the waffles have cooked to a dark, golden brown, simply place a slice of cheddar cheese between two waffles and heat in the waffle iron.

Nutrition per serving (serves 3; 1 sandwich per serving): 272 calories, 12.9g total fat (6.4g saturated fat), 19.3g protein, 19.2g carbohydrates, 1.4g fiber, 1.8g sugar, 380.1mg sodium

This vegan sandwich from Eat Plant-Based centers on veggies and whole-grain bread. “The ‘cheese’ takes a back seat and lets the other healthy ingredients take center stage,” Kennedy says.

Pile fresh spinach or kale with tomato on a slice of whole-grain or gluten-free bread and add a bit of homemade vegan mayonnaise. Finish with homemade “mozzarella” that's made of blended raw cashews or white beans, white wine vinegar, nutritional yeast flakes, and cornstarch or arrowroot powder; heat and slather it on your sandwich.

The result: a sandwich with an impressive 10 g of fiber — making it an excellent source of the nutrient, says Kennedy.

Nutrition per serving (serves 1; 1 sandwich per serving): 310 calories, 3g total fat, 11g protein, 45g carbohydrates, 10g fiber, 12g sugar, 350mg sodium

“This recipe focuses on using simple, fresh, and delicious ingredients, which contribute lots of rich flavor to the final sandwich,” Kennedy says. “This is a perfect example of quality over quantity.”

All you need to make this flavorful sandwich from Oh, Sweet Basil is a little honey, whole-grain bread, Havarti cheese, tomato, and fresh basil leaves. Keep saturated fats to a minimum by toasting the bread with a little olive oil. Or skip the cooking fat altogether.

Nutrition per serving (serves 1; 1 sandwich per serving): 343 calories, 17g total fat (10g saturated fat), 21g protein, 27g carbohydrates, 4g fiber, 4g sugar, 678mg sodium

For a grown-up grilled cheese, try this recipe from Fork in the Road. It pairs the bold flavors of Brie with the tartness of rhubarb. Finally, it tops everything off with arugula and fig jam.

This combination equals a grilled cheese sandwich that’s tasty and nutritious.

“Brie is a very flavorful cheese, which means you can use less of it and still get a delicious, melty grilled cheese,” Kennedy says. Meanwhile, the rhubarb and arugula add vitamins, minerals, and fiber to the sandwich.

Figs are naturally high in carbs and sugar, but fortunately, this fruit is also flavorful, so a little goes a long way. Kennedy suggests using just half the fig jam in the recipe to cut back on sugar but maintain the flavor.

Nutrition per serving (serves 1; 1 sandwich per serving): 258 calories, 16g total fat (10g saturated fat), 13g protein, 16g carbohydrates, 2g fiber, 8g sugar, 378mg sodium

While simple, this grilled cheese sandwich recipe is full of flavor, texture, and nutrients. “It’s the sprouted-grain bread and apple that really shine through in this recipe,” Kennedy says. Both contribute vitamins, minerals, and fiber.

Plus, the added texture and flavor of fresh, crisp apple slices means you won’t need as much cheese to create a satisfying sandwich. Tart apple slices pair especially well with the farmer cheese or mozzarella in this recipe.

To cut back on the saturated fat, Kennedy suggests cooking the sandwich in olive oil instead of butter. She also recommends serving it with a side salad or handful of veggie sticks to make it a more balanced meal.

Nutrition per serving (serves 1; 1 sandwich per serving): 360 calories, 17.1g total fat (7.5g saturated fat), 15.1g protein, 34.3g carbohydrates, 6.9g fiber, 3.5g sugar, 440mg sodium