These low-calorie sandwiches are fresh, tasty and nutritious ways to enjoy the warm weather. Each recipe contains 575 calories or fewer per serving for something that's filling yet light to help you meet your nutrition goals. From delicious summer produce like avocado, spinach and tomatoes to lean and healthy proteins like beans, tuna and chicken, these sandwiches pack a flavorful punch. Recipes like our Cucumber-Avocado Sandwich or our Tuna Niçoise Melt are satisfying and energizing choices for lunch or dinner.
How To Make José Andrés’ 3-Ingredient Microwave Omelet
To make José Andrés’ viral omelet, you just need three ingredients: one egg, one spoonful of mayonnaise, and a little bit of fat (I used Earth Balance spread). Then, simply whisk the ingredients together until it’s well incorporated and there are no lumps. Next, transfer the mixture to a ramekin (or a small microwave-safe bowl if you don’t have one), cook it in the microwave for 30–40 seconds and voilà! You’ve got “the best omelette in the history of mankind!” (His words, not mine.)
Credit: Alexandra Foster
My Honest Review of José Andrés’ 3-Ingredient Microwave Omelet
I’ve never cooked eggs in the microwave before, nor do I typically add mayonnaise to them. With bated breath, I whisked the ingredients together and popped it in the microwave for 40 seconds. But when I flipped it onto a plate there was still some runny egg mixture. Nervous that it wasn’t fully cooked, I put it back in the microwave for another 15 seconds. I topped the omelet with some Parmigiano-Reggiano (the TikTok user also added cheese) as well as some dried oregano for extra flavor and color.
Credit: Alexandra Foster
First things first, I was blown away by the texture. The omelet was SUPER fluffy. I took a bite and was immediately impressed by the whipped and airy texture. Other microwave recipes I’ve tried leave a lot to be desired and can end up with a chewy, almost rubbery texture. If it wasn’t for the ramekin shape, you could definitely fool someone into thinking that you’re an omelet-making expert.
The mayonnaise adds some tang to the flavor of the eggs, providing a bit of salty bite. I was wondering if it would be bland with just the three ingredients, not including any seasonings, but it definitely didn’t need any more salt, especially after it was topped with cheese. (I do think it could use some freshly ground black pepper, but that’s a personal preference.)
Credit: Alexandra Foster
Tips for Making José Andrés’ 3-Ingredient Microwave Omelet
- Add more toppings: While it’s delicious on its own, the blank canvas is practically begging for toppings. Add whatever you’d normally put in your omelet, or give it The Bear treatment with crushed potato chips.
- Make it a breakfast sandwich: The ramekin also makes this omelet the perfect size for a breakfast sandwich. All you need to do is heat up an English muffin and your favorite breakfast sausage, and you have a perfect sando to take on the go.
- Try a flavored mayo: An extra punch of flavor from a flavored mayo, such as Ayoh’s Tangy Dijonayo, could amp up the omelet even more without adding another ingredient.
Our Cucumber-Avocado Sandwich is cool, creamy and quietly bold. This sandwich delivers freshness, crunch and satisfying fiber. Crisp, hydrating cucumbers and sharp red onions are layered with tender, heart-healthy spinach and avocado between two slices of hearty, whole-wheat bread. The tangy, satisfyingly creamy feta-yogurt spread gains richness with a touch of extra-virgin olive oil—the perfect light and refreshing vegetarian sandwich. Keep reading for our expert tips on how to add more protein, ingredient substitutions, additions and more.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- For quick, evenly thin cucumber slices, use a mandoline.
- Choose block feta and crumble it yourself for a better texture and cleaner flavor. A creamier French feta will create a creamier spread that is easier to mix.
- Feel free to substitute the spinach with arugula or baby kale, and replace the whole-wheat bread with multigrain, seeded rye or pita pockets.
- To add extra brightness, squeeze a lemon into the feta spread, or incorporate fresh dill or mint into the mixture for a more herb-forward flavor.
Nutrition Notes
- Whole-wheat bread is a more nutrient-dense choice for sandwich bread. You’ll get extra fiber and protein, both of which can help keep you satisfied. Whole-wheat bread also contains some B vitamins for metabolic health, and iron to help fight fatigue.
- Cucumbers are 95% water, making them a hydrating addition to this sandwich. They are low in carbohydrates and help contribute to your daily intake of potassium, magnesium, calcium, folate and vitamin A.
- Avocados are a source of heart-healthy monounsaturated fats. They are also a source of fiber for digestive health, folate for heart health, and choline for cognitive health.
- Yogurt contributes to the satiety factor in this sandwich by providing protein. If you choose a yogurt that also has probiotics, you’ll help add to the good bacteria in your gut. Read the label to be sure that it contains live, active cultures.
