Great British Sarnie Swap

For Cancer Prevention Action Week 2023, we’re encouraging everyone to eat less processed meat. But what does that mean for your lunchtime sandwich?

We know that processed meat can be tasty and convenient, but we have all the ideas you need to create healthier sandwiches that are just as great.

To make your perfect processed meat-free sandwich, all you need is 5 key elements:

Protein + Texture + Twist + Spread + Bread

Just choose one from each and you’ll have a healthier meal to savour.

Also on this page

> Just show me your top 5 sandwiches
> More non processed-meat inspiration?

Protein

The star ingredient of your sandwich, choose from white meat, fish, cheese or veggie options.

Texture

It’s not a satisfying sarnie if it doesn’t crunch when you sink your teeth in, so make sure you add some texture and colour. Vegetables, including pickled, add fibre and vitamins too. Here are some suggestions.

Twist

If you think your sandwich will lack oomph without processed meat, add a flavoursome twist to set your tastebuds sizzling – rather than a sausage. Think creatively…

Spread

A great sandwich needs something smooth to gel it all together. Don’t stick to your normal margarine – there are lots of other spreadable options.

Bread

Bring it all together with some brilliant bread. We recommend wholemeal as it contains more fibre than white, and so is better for your bowel. There are so many options to choose from: plump for paratha, build up a bao bun or just roll with it …

Our top 5 sandwich fillings

Caprese-style stunner

Fly the tricolore flag for our take on a caprese salad sandwich, with cheese of your choice, fragrant basil and tomato.

ELT

Crunch, colour and convenience in a wrap, toastie or roll. Swap in whichever lettuce is cheap and in season: iceberg, romaine, chicory, radicchio or little gem varieties all work well.

> Make it today

Fish finger bap

Enjoy gastro grub at a fraction of the price, and an easy way to eat more fish. Spruce it up with capers or gherkins.

Open sandwich with houmous

Smashed chickpeas, a droplet or two of fresh lemon juice and grated beetroot. Just don’t spill it down your top.
> Get the recipe

Hot chicken fajitas

Guacamole full of healthier plant oils, homemade seasoning that balances the spice of cayenne peppers and the sweetness of paprika, plus succulent chicken, this recipe was designed for people living with cancer but is great for everyone.
> Get the recipe

> All our healthy sandwich recipes

Further inspiration

Still not sure what to go for? Here are a few more suggestions

Meat and fish sandwich ideas

• Avocado and chicken
• Roast chicken and coleslaw (low-fat dressing)
• Turkey, spinach, tomato and low-fat mayo
• Roasted chicken, pesto and chargrilled peppers
• Chicken/ turkey sausage sarnie with red onion and ketchup
• Tuna (in spring water), sweetcorn, grated vegetables and low-fat mayo
• Salmon (in spring water), spinach, spring onion, and low-fat mayo
• Caesar salad / tuna nicoise sarnie
• Prawn cocktail

Sandwich ideas with dairy

• Cream cheese and chive
• Curried egg mayo
• Cottage cheese and pepper
• Reduced fat cheese, salad and houmous
• Mashed egg, salad and low-fat mayo
• Egg, cheese, cucumber, and tomato
• Wrap with grated cheese, houmous, paprika, tomato, cucumber and lettuce
• Cheese + pesto + tomato

Veggie – non dairy sandwiches

• Houmous and avocado
• Grated carrot and hummus
• Roasted chickpeas, pepper and avocado
• Toasted tofu and avocado
• Avocado (with lime), cheese, tomato
• Jackfruit + coleslaw
• Aubergine + tomato + pesto
• Smoky mushroom + red pepper puree
• Spicy rice and bean (lettuce) wrap
• Bao bun + aubergine filling

Processed meat quiz

Do you know your nitrites from your nitrates? And why is red meat red?

Test your knowledge