Turkey clubs are a popular sandwich choice, but are they healthy? The answer depends on the ingredients used and the portion size.
Ingredients
A traditional turkey club sandwich is made with turkey, bacon, lettuce, tomato, and mayonnaise on white bread. This combination of ingredients can be high in calories, fat, and sodium.
- Turkey: Turkey is a lean protein that is low in calories and fat. It is also a good source of vitamins and minerals, including niacin, vitamin B6, and zinc.
- Bacon: Bacon is a high-fat meat that is also high in sodium. It is not a good choice for people who are trying to lose weight or reduce their intake of saturated fat.
- Lettuce: Lettuce is a low-calorie vegetable that is high in fiber. It is a good source of vitamins A and C.
- Tomato: Tomatoes are a low-calorie vegetable that is high in vitamins A and C. They are also a good source of lycopene, an antioxidant that has been linked to a reduced risk of heart disease and cancer.
- Mayonnaise: Mayonnaise is a high-fat condiment that is also high in calories. It is not a good choice for people who are trying to lose weight or reduce their intake of saturated fat.
- Bread: White bread is a refined carbohydrate that is high in calories and low in nutrients. It is not a good choice for people who are trying to eat a healthy diet.
Portion Size
The portion size of a turkey club sandwich can also affect its healthfulness. A large turkey club sandwich can contain over 1,000 calories. This is more than half of the recommended daily calorie intake for adults.
Healthier Options
There are several ways to make a healthier turkey club sandwich.
- Use whole-wheat bread instead of white bread. Whole-wheat bread is a good source of fiber and nutrients.
- Use lean turkey instead of regular turkey. Lean turkey has less fat and calories than regular turkey.
- Use low-fat mayonnaise instead of regular mayonnaise. Low-fat mayonnaise has less fat and calories than regular mayonnaise.
- Add more vegetables to your sandwich. Vegetables are low in calories and fat and high in fiber and nutrients.
- Limit the amount of bacon on your sandwich. Bacon is high in fat and sodium.
Turkey clubs can be a healthy meal choice, but it is important to choose the right ingredients and portion size. By using whole-wheat bread, lean turkey, low-fat mayonnaise, and plenty of vegetables, you can create a turkey club sandwich that is both delicious and nutritious.
What ingredients do I need to make this keto turkey club?
This low-carb sandwich recipe has the fun feature of allowing you to use nearly anything you would normally put in a sandwich. There are a few exceptions though.
Anything too moist, in my experience, will not work for a no-bread turkey club. Thus, stay away from anything like tuna, egg, or chicken salad.
I almost always use turkey lunch meat and bacon. Next, I switch up the sauce, using ranch or honey mustard. When I’m not following the Whole30, I also typically use some cheese!
The crispy bacon is without a doubt my favorite component of this sandwich.
My bacon cooks uniformly crisp when I cook it in the oven. I detailed how I make my bacon in this post.
But how do I roll it up this lettuce wrap!?
The only challenging aspect of these breadless sandwiches is rolling them into a tight roll. I created a video to demonstrate how I roll it up with the parchment.
To see how to do this, click the play button above! Basically, you just stack all of your ingredients one on top of the other on your parchment paper.
Next, begin rolling the ingredients and parchment into a wrap using the edge of the paper that is closest to your body. Tuck in the ends of the wrap as you roll it, just like you would with a burrito.
How To Make A Healthy Turkey Club Sandwich
FAQ
Is a turkey club sandwich unhealthy?
How many calories in a turkey club?
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Turkey Club
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Calories
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850
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Carbohydrates
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48
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Protein
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57
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Cholesterol
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165
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Are turkey sandwiches healthy for you?
Which is healthier ham or turkey sandwich?
What is a healthy Turkey club sandwich?
Post a pic and mention @skinnytaste or tag #skinnytaste! A classic Turkey Club sandwich made healthy, piled high with turkey breast, bacon, lettuce, and tomato on whole grain bread, the perfect easy lunch.
How do you eat a turkey club sandwich?
A classic Turkey Club sandwich made healthy, piled high with turkey breast, bacon, lettuce, and tomato on whole grain bread, the perfect easy lunch. Cook bacon until crisp then drain fat on a paper towel. Toast the bread the spread mayo on both pieces. Top with 1 slice lettuce, turkey, tomato, bacon and remaining lettuce and close.
Do Turkey club wraps taste better?
Sandwiches just taste better in wrap form. There’s less bread, so all the delicious sandwich ingredients get to shine through. Filled with turkey slices, bacon, tomatoes, lettuce, and avocado, and stuffed in a delicious spinach flour tortilla, these tasty and balanced turkey club wraps will be on your lunch rotation in no time!
Are Turkey club wraps good for lunch?
This Turkey Club Wrap has become a staple for lunchtime in our house. They are so quick and easy to make, super delicious, and the whole family loves them! They make great additions to any lunchbox and take minutes to make. They are perfect for lunch on-the-go and can easily be enjoyed as dinner after a busy day.