Diabetic Sandwiches and Wraps

These diabetic sandwiches are some of my favourite. These sandwiches and wraps are great for lunch, snack or if you have some family or friends over and you need something quickly to be prepared. So give them a try and send me a message on which one you  like the best.

Cold Diabetic Sandwich

Tuna Salad Wrap

Diabetic sandwich #1

Makes 4 wraps.


1 can (6.5 oz.) water-packed white tuna, drained

1 small carrot, shredded

1/4 cup finely chopped celery

1/4 cup finely chopped green pepper

1/2 Tbsp. dried chives or chervil

2-4 Tbsp. nonfat mayonnaise

Salt and freshly ground black pepper, to taste

4 8-inch flour tortillas

4 Tbsp. nonfat cream cheese

4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla

1/2 cup shredded reduced-fat cheddar cheese

4 sprigs fresh mint, cilantro, or flat-leaf parsley


In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.

On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.

Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.

Nutritional Facts per serving

Calories:     238

Protein: 20 g

Sodium: 534 mg

Fat: 6 g

Carbohydrates: 24 g

Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable

Source: :diabeticgourmet.com


Turkey and Tomato Wrap

Diabetic sandwich #2

Yield: 1 serving (1 sandwich)


1 (6 inch) low-fat flour tortilla

2 teaspoons reduced-fat mayonnaise

2 slices deli-style fat-free roasted turkey breast

2 tablespoons chopped fresh tomato

1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)


Lay the tortilla flat on a small plate.

Spread with the mayonnaise.

Lay the turkey slices on the tortilla.

Sprinkle with tortilla with the tomato and basil.

Roll the tortilla and turkey around the tomato-basil filling.

Eat like a rolled sandwich.

Nutritional Facts per serving

Calories:     147

Protein: 12 g

Sodium: 297 mg

Cholesterol: 27 mg

Fat: 3 g

Dietary Fiber: 1 g

Sugars: 1 g

Carbohydrates: 19 g

Exchanges: 1 Starch, 1 Lean Meat

Source:The Diabetes Snack, Munch, Nibble, Nosh Book

Hummus-Veggie Wraps

Sandwich #3

Yield: 4 servings


4 whole-wheat flour tortillas (8 to 9-inch rounds)

1 cup ready-made hummus

1 small carrot, shredded with a potato peeler

2 slices red onion, separated into rings

12 thin slices peeled cucumber

16 young tender spinach leaves or 1 cup alfalfa sprouts


Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.

Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.

Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.

Nutritional Facts per serving

Calories:     258

Protein: 10 g

Sodium: 625 mg

Cholesterol: 0 mg

Fat: 8.6 g

Saturated Fat: 0.5 g

Dietary Fiber: 6.7 g

Carbohydrates: 38 g

Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat

Source: The Complete Diabetes Prevention Plan

Hot Diabetic Sandwich

Pulled Pork Barbecue

Diabetic sandwich #4

6 servings.


1 whole pork tenderloin, about 1 pound, all fat trimmed

1 teaspoon chili powder

1/2 teaspoon garlic powder

Vegetable cooking spray

1/2 cup finely chopped onion

1-1/2 teaspoons minced garlic

1 can (14.5 ounces) crushed tomatoes, undrained

1 tablespoon cider vinegar

1 tablespoon prepared mustard

1 to teaspoons chili powder

1/4 teaspoon maple extract

1/4 teaspoon liquid smoke

1/3 cp Splenda Spoonful*

Salt and pepper to taste

6 multigrain hamburger buns, split and toasted


Rub pork with 1 teaspoon chili powder and garlic powder; place in baking pan. Bake in preheated 425 F oven 30 to 40 minutes or until pork is well browned and juices run clear. Let stand 10 to 15 minutes. Cut into 2 to 3-inch slices; shred slices into bite-size pieces with a fork.

Spray medium saucepan with cooking spray. Cook and stir onion and garlic about 5 minutes or until tender. Add tomatoes, vinegar, mustard, chili powder, maple extract, and liquid smoke to saucepan. Heat to boiling; reduce heat.

Simmer, uncovered, 10 to 15 minutes or until medium-thick sauce consistency. Stir in Equal. Season to taste with salt and pepper. Stir pork into sauce. Cook 2 to 3 minutes or until hot. Spoon mixture into buns.

Nutritional Facts per serving

Calories:     252

Protein: 21 g

Sodium: 447 mg

Cholesterol: 49 mg

Fat: 5 g

Carbohydrates: 29 g

Exchanges: 2-1/2 lean meat, 2 starch

Source: diabeticgourmet.com/

Southwestern Egg Sandwich

Diabetic sandwich #5

Yield: 1 serving


1 tablespoons canned chopped green chilies

1/4 cup fat-free egg substitute

1 slice turkey bacon, cooked

1 slice (3/4 ounce) reduced-fat Monterey Jack or cheddar cheese

1 whole-wheat or oat-bran English muffin, toasted

1 tablespoon salsa (optional)


Coat a medium-sized nonstick skillet with cooking spray and preheat over medium heat.

Stir in chilies into the egg substitute, then pour the mixture into the skillet. Cook without stirring for a minute or two, until the eggs are set around the edges.

Use a spatula to life the edges of the eggs and allow the uncooked egg to flow underneath the cooked portion. Cook for another minute, until the eggs are almost set.

Fold the eggs in half, then fold in half again (so it will fit on the English muffin).

Break the bacon slice in half, lay it over the eggs, and then top with the cheese slice. Reduce the heat to low, cover and cook for another 30 seconds, until the cheese begins to melt. Place the egg, bacon, and cheese on the bottom half of the English muffin.

Top with the salsa if desired, cover with the top half of the muffin, and serve hot.

Nutritional Information (Per Serving)

Calories:     249

Protein: 22 g

Sodium: 842 mg

Cholesterol: 21 mg

Fat: 5.2 g

Dietary Fiber: 4.6 g

Carbohydrates: 28 g

Exchanges: 2-1/2 Lean Meat, 2 Starch

Source:  The Complete Diabetes Prevention Plan

Turkey Sloppy Joes

Diabetic sandwich #6

Yield: 4 servings


2 tsp canola oil

1 cup chopped onions

1 cup chopped green bell pepper

1 lb lean ground turkey breast

1 cup tomato sauce

1 tsp brown sugar

1/2 cup catsup

1 tsp red pepper flakes

2 tsp wine vinegar

1/4 tsp pepper


Heat the oil in a large skillet and saute the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.

Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.

To reduce the sodium content of this recipe, use salt-free tomato sauce.

Nutritional Information (Per Serving)

Calories:     239

Protein: 27 g

Sodium: 787 mg

Cholesterol: 68 mg

Fat: 6 g

Carbohydrates: 21 g

Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable

Source: The New Soul Food Cookbook for People with Diabetes

More beef Recipes visit Diabetic Gourmet  

 Try some of these other recipes

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