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Heartburn Friendly Sandwich Recipes


Updated February 26, 2013

Whether you are in a hurry or you just want something lighter to eat, a sandwiches and wraps can be a great meal by themselves or with a small salad.

I'm a sandwich for lunch type of person, so having a variety of handy recipes is important. I have included several recipes below. You can try these and they can become your favorites too, or they can give you some ideas for creating your own sandwich masterpieces.

Healthy Egg Salad Tea Sandwiches Recipe
I love egg salad, and this recipe from About's Guide to Coffee / Tea is a lower fat version of an old favorite. Same great taste but better for you.

Tuna Melts
Fat can be a heartburn trigger for some people. Tuna, when packed in water instead of oil, is low-fat. This recipe also calls for low-fat or fat-free ingredients, making it a safe choice for heartburn sufferers.

Curry-Turkey Burgers
Ground turkey is leaner than ground beef and is growing in popularity as a substitute for ground beef in many recipes. About's Guide to Barbecues & Grilling has a great turkey burger recipe. The recipe calls for minced onions, but if onions are a heartburn trigger for you, you can simply leave that ingredient out.

Mushroom and Cheese Turkey Burgers
Cheeseburgers are great grilled food. If you suffer from heartburn, however, regular cheeseburgers can be too fatty and may trigger your heartburn. Using a low-fat alternative to ground beef and low-fat cheese will help reduce the chances of heartburn.

Shrimp and Cucumber Sandwich
Here is a cool choice of sandwich for those warmer days that's a good source of protein while being low-fat, from About's Guide to Walking.

Ray's Tropical Pork Chop Sandwiches
Just the name is mouth-watering. Made with lean pork tenderloin, along with other healthy ingredients, this is a great substitute to the grilled chicken sandwich. From About's Guide to Barbecues & Grilling.

Curried Chicken Salad
A chicken salad sandwich seems to be a favorite with most people. Using chicken breast and low fat ingredients, it can also be a healthy choice for any meal. This chicken salad recipe would be good to use in a salad, to fill a pita, or in a wrap. From About's Guide to Low Fat Cooking.

Chicken & Mozzarella Roll-Ups
Using low-fat cheese helps make this recipe heartburn friendly. Using skinless chicken breasts are also heartburn friendly since fatty foods can trigger heartburn, but by removing the skin, the fat content of this meal goes down.

Stuffed Chicken Rolls
Using low-fat ingredients makes this tasty chicken dish heartburn friendly.

Yogurt Chicken Wrap
This recipe uses fat-free Greek yogurt instead of mayonnaise to give this wrap a little more zip. You can use turkey instead of chicken if you wish. You can also substitute dried fruit, such as raisins, in place of the grapes. From About's Guide to Low Fat Cooking.

Chicken Wraps with Rice
With fat-free or low-fat cheese instead of rich sauces, this recipe won't cause the heartburn other chicken wraps may. The wraps are also baked instead of fried, which will also prevent the heartburn of tradition wrap recipes.

Stuffed Chicken Rolls
Some chicken roll recipes include ingredients that may trigger heartburn. Those ingredients include breaded chicken and higher fat dressings. This recipe gives you the great taste of chicken rolls while using low-fat ingredients, such as skinless chicken breasts and low-fat sour cream.

Asian Broiled Flounder Lettuce Wraps
This recipe can be served as a wrap or as a salad. They' are low carb as well as low fat. The amount of veggies listed in the recipes are there as a guideline. You can add more veggies or use less, depending on your preferences.

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