Bushra Griffith
Grilled cheese sandwiches are a popular comfort food, but they are often high in calories and fat. A classic grilled cheese sandwich can contain 400 or more calories and a lot of fat, which is usually attributed to the butter spread on the bread and the cheese. However, with a few simple ingredient swaps, it is possible to make a healthier grilled cheese sandwich that is lower in fat and calories without sacrificing taste.
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What You'll Learn
Using low-calorie bread
A grilled cheese sandwich is a simple dish, but it can be a "nutritional disaster" due to its high fat and calorie content. Most of the calories in a grilled cheese sandwich come from the bread, so choosing a low-calorie bread option is a great way to make this comfort food healthier.
There are several low-calorie bread options available in the market, with most wholemeal and Danish breads being good choices. For example, Warburtons no-added-sugar wholemeal bread has 55 calories per slice. Thinner slices of bread will also have fewer calories than thicker slices. If you're feeling adventurous, you can even make your own bread with riced cauliflower, eggs, and shredded cheddar cheese for a low-carb option.
When making a grilled cheese sandwich with low-calorie bread, it's important to consider the other ingredients as well. Some recipes suggest using a light spread of butter or margarine on the bread to enhance the flavour, while others recommend using a butter-flavoured cooking spray or olive oil to further reduce calories and saturated fat.
In addition to low-calorie bread, you can also use low-calorie cheese to further reduce the overall calorie count of your grilled cheese sandwich. Ultra-thin sliced cheese or Velveeta are good options, as they have significantly fewer calories per slice than regular cheese.
By choosing low-calorie bread and cheese, and being mindful of the amount of butter or oil used, you can create a delicious and indulgent grilled cheese sandwich that is easier on the waistline.
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Reducing the amount of cheese
A grilled cheese sandwich is typically made with sliced bread, butter, and cheese. The high-fat content in a grilled cheese sandwich is often attributed to the butter spread on the bread and the cheese in the middle.
- Pick a cheese with a strong flavour: Cheeses like sharp cheddar, blue cheese, Gruyère, or extra-sharp cheddar have strong flavours, so you can use less cheese but still get a big flavour impact.
- Combine cheese with other ingredients: Instead of using a mound of cheese, mix a smaller amount of cheese with other ingredients like mashed beans, salsa, hot chiles, or vegetables. For example, you can try a vegan "cheese" sauce made with coconut milk, yeast, arrowroot or tapioca starch, and onion and garlic powder. This way, you can still enjoy the cheesy taste without using as much cheese.
- Use low-fat or vegan cheese: Opt for low-fat cheeses or vegan cheese alternatives, which tend to have lower fat content while still providing that cheesy goodness.
- Grate the cheese: Grating the cheese allows it to melt more evenly, so you may need less cheese to achieve the desired melted consistency.
- Choose the right bread: Avoid bread that is too thick, as the cheese may not melt properly. Also, avoid bread that is too thin, soft, or holey, as it may not hold up to the weight of the cheese and could lead to cheese escaping from the sandwich.
- Consider portion size: Instead of eating a whole sandwich, try eating just half and pairing it with healthy sides like apple slices, sugar snap peas, or a chickpea salad. This way, you're reducing your cheese intake while still enjoying the grilled cheese flavour.
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Opting for low-fat cheese
Grilled cheese sandwiches are typically made with butter, bread, and cheese—all of which can be high in fat and calories. However, there are ways to make this comfort food healthier and lower in fat. One way is to opt for low-fat cheese.
Low-fat cheese can be a great option for those who want to enjoy the taste of cheese without consuming excessive amounts of fat. When making a grilled cheese sandwich, choosing a low-fat cheese can help reduce the overall fat content of the dish. There are several varieties of low-fat cheese available, such as feta, mozzarella, and cheddar. These cheeses have strong flavours, so a little goes a long way, helping to cut down on fat and calories.
Feta cheese, for example, has a strong, salty flavour that can enhance the taste of a grilled cheese sandwich. Its crumbly texture also makes it easy to sprinkle on top of the sandwich or mix with other ingredients. Mozzarella is another low-fat option that melts well and has a stretchy, stringy texture that is perfect for grilled cheese. Sharp or extra-sharp cheddar is a good choice for those who want a more robust flavour. Its strong taste means that a little can go a long way, reducing the overall fat content of the sandwich.
In addition to opting for low-fat cheese, there are other ways to make a grilled cheese sandwich healthier. Using whole-grain or wheat bread instead of white bread can increase the fibre and nutrient content of the sandwich. Instead of butter, olive oil or canola oil can be used to grill the sandwich, reducing the amount of saturated fat. Adding vegetables, such as spinach, tomatoes, onions, or garlic, can also boost the nutritional value and make the sandwich more filling.
By making these simple swaps, it is possible to enjoy a grilled cheese sandwich that is lower in fat and more nutritious. Opting for low-fat cheese is a great first step towards creating a healthier version of this classic comfort food.
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Replacing butter with olive oil
Grilled cheese sandwiches are typically made with butter, spread on the outside of the bread to create a crispy, golden crust. However, butter contributes significantly to the sandwich's high-fat content, with 18 grams of saturated fat per sandwich. To make a healthier grilled cheese sandwich, you can replace the butter with olive oil.
Olive oil is a healthier alternative to butter, as it helps reduce the amount of unhealthy saturated fat in the sandwich. It can be brushed onto the bread or added directly to the pan, ensuring that both sides of the sandwich get an even coating of oil. This method also produces a desirable crunchiness and golden colour.
In addition to olive oil, there are other oils that can be used in place of butter. Avocado oil, for example, has a neutral taste, allowing the flavours of the grilled cheese to shine through. Vegetable oil is another versatile option with a high heat tolerance, ensuring a crispy texture.
When making a grilled cheese sandwich, it is also important to consider the type of cheese and bread used. Choosing a cheese with a strong flavour, such as sharp Cheddar or blue cheese, means that less cheese is needed to achieve a tasty sandwich. Whole-grain bread is a healthier alternative to plain white bread, boosting the nutritional value of the sandwich.
By replacing butter with olive oil, and making thoughtful ingredient choices, it is possible to create a healthier grilled cheese sandwich without sacrificing taste and texture.
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Adding vegetables
Grilled cheese sandwiches are typically made with white bread, a generous amount of cheese, and butter, making them high in calories and fat. However, there are ways to make grilled cheese sandwiches healthier and more nutritious, such as by adding vegetables.
One way to make a grilled cheese sandwich healthier is to use whole-grain bread instead of white bread. Whole-grain bread provides more fibre and nutrients than white bread. In addition to choosing a healthier bread, you can also reduce the amount of cheese and butter used in the sandwich. Opting for a strong-flavoured cheese, such as sharp cheddar or feta, can help enhance the taste while using less cheese.
Some specific vegetable combinations that work well in a grilled cheese sandwich include:
- Spinach, peppers, and zucchini
- Seasoned mushrooms and tomatoes
- Caramelized onions and mushrooms
- Seasoned carrots, spinach, and onions
- Zucchini, red bell peppers, and asparagus
- Broccoli, eggplant, spinach, or vegetarian meat substitutes
In addition to these vegetables, you can also add condiments and seasonings to enhance the flavour of your grilled cheese sandwich. Some options include pesto, basil, balsamic vinegar, mustard, sliced olives, and smoked paprika.
By adding vegetables and making a few simple substitutions, you can create a delicious and nutritious grilled cheese sandwich that is lower in fat and calories.
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Frequently asked questions
Grilled cheese sandwiches are generally not considered low-fat as they can contain 400 calories or more, and lots of fat to make them extra tasty. However, with a few quick swaps, you can make a low-fat grilled cheese sandwich.
To make a low-fat grilled cheese sandwich, you can use low-calorie bread, such as the 45-calorie Sara Lee bread, instead of classic white bread. You can also use low-calorie cheese, such as Sargento's Ultra Thin sliced cheese or a slice of Velveeta. Using olive oil or canola oil instead of butter, and cooking the sandwich in a panini maker or a toaster oven can also help reduce the fat content.
You can add vegetables such as tomatoes, spinach, zucchini, avocado, or microgreens to make your grilled cheese sandwich healthier. Using whole-grain bread instead of white bread can also increase the nutritional value of your sandwich.
