Dreamy Turkey and Veggie English Muffin Sammie

turkey and veggie english sammie
Vicki Shanta Retelny, RDN
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

419 calories
22g fat
37g carbs
25g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 419
% Daily Value*
Total Fat 22g 28%
Saturated Fat 3g 15%
Cholesterol 48mg 16%
Sodium 411mg 18%
Total Carbohydrate 37g 13%
Dietary Fiber 14g 50%
Total Sugars 6g  
Includes 4g Added Sugars 8%
Protein 25g  
Vitamin D 0mcg 0%
Calcium 188mg 14%
Iron 3mg 17%
Potassium 1016mg 22%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Lunchtime is complete with this powerhouse sammie piled high on a whole grain English muffin with lean, white meat turkey breast for a protein-packed bite. Combine that with a smear of creamy avocado for brain-healthy fats and potassium for blood pressure control, as well as fresh lime juice for an extra citrus tart flavor and antioxidant power with vitamin C.

Garnish with a few slices of radish, the clean-tasting, crunchy, and low-calorie root vegetable that contributes a mere 1 calorie for a medium-size one. It’s a no-brainer! Lay a Romaine leaf on top for a hint more crunch, dietary fiber, and vitamin K, folate, and calcium.


  • 1 whole grain English muffin, halved and toasted
  • ¼ small ripe avocado
  • Freshly squeezed juice from half of a small lime
  • Salt and pepper to taste
  • 1 medium radish, thinly sliced
  • 3 ounces roasted turkey breast, sliced
  • ½ Romaine lettuce leaf


  1. In a toaster or toaster oven, put in your English muffin. Toast for 30 to 60 seconds, depending upon how toasted you prefer it. Remove and put on a plate.

  2. Spread one half of the muffin with avocado, spritz with lime juice, and sprinkle with a pinch of salt and pepper. Top with radish slices.

  3. Pile turkey breast and lettuce on top. Place the other half of the muffin on top to complete the sandwich.

Ingredient Variations and Substitutions

To add some spice and heat to this sandwich, top the avocado with hot Giardiniera or a couple of slices of jalapeno pepper. Add some additional anti-inflammatory goodness with a sprinkle or two of smoked paprika or ground turmeric.

Instead of radish, you can add crunch with a few slices of a Persian, mini cucumber or a Honeycrisp apple. Instead of an English muffin, you can use a whole grain bagel thin or sandwich roll thin.

Want to make this vegetarian? Use one or two thin slices of baked tofu or fresh lox or melt a slice of Provolone or Swiss cheese in it.

Cooking and Serving Tips

Serve immediately with a side salad or a handful of root veggie chips or cut-up fruit or veggies, or wrap in plastic and refrigerate it to eat within 1 to 2 days.

Since very little preparation and no cooking is required—only toasting—you can simply assemble these right before a picnic or hike and put into a small cooler to transport. Encourage your family to put their own toppings on to make a healthy English muffin sandwich that gets their creative juices flowing and ignites new neural pathways, which makes for long-term brain health.

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