Frederic Melton
The cheese and onion sandwich is a British classic, but is it healthy? The traditional grilled cheese sandwich can be high in calories and fat, but there are ways to make it healthier. Using low-fat cheese, such as mozzarella, Swiss cheese, or goat cheese, can reduce the calorie and fat content. Choosing a healthier type of bread, such as wholemeal or gluten-free bread, can also make a difference. Adding onions to a cheese sandwich provides some health benefits, as they offer antioxidants and other nutrients. So, while a cheese and onion sandwich may not be the healthiest option, there are ways to make it more nutritious.
| Characteristics | Values |
|---|---|
| Gluten-free | Yes |
| Sugar-free | Yes |
| Keto-friendly | Yes |
| Calories | High |
| Fat | High |
| Sodium | High |
| Cholesterol | High |
| Carbohydrates | High |
| Protein | High |
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What You'll Learn
Healthier cheese options
While cheese is a nutrient-dense food, some types are healthier than others. Cheese is a good source of protein, calcium, and several other nutrients. Eating cheese may help prevent heart disease and osteoporosis. However, some people are concerned that cheese is high in fat, sodium, and calories. Lower-fat cheeses are a healthier option, and shredding the cheese can help it take up more volume.
Mozzarella is a soft white cheese with a high moisture content. It is lower in sodium and calories than most other cheeses and contains beneficial bacteria that act as probiotics, which may improve gut health and boost immunity.
Cottage Cheese is another low-fat, high-protein option. However, some varieties can be high in sodium, so it is important to check the label.
Blue Cheese is made from cow's, goat's, or sheep's milk and has a distinctive odor and flavour. It is a good source of calcium, which is necessary for optimal bone health. However, it is also high in sodium, so it may not be suitable for those on a low-sodium diet.
Feta is a tangy, soft cheese traditionally made from goat's or sheep's milk. It is high in calcium and vitamin B12, which is essential for neurological function and metabolism. Feta is also a good source of other nutrients, including phosphorus.
Ricotta is a creamy Italian cheese with a high moisture content and mild taste. It is particularly high in vitamins B12 and A, as well as calcium. Like cottage cheese, it is also low in sodium.
When making a cheese and onion sandwich, choosing a healthier type of cheese can help make the sandwich more nutritious. Using low-fat mozzarella, Swiss cheese, or goat cheese can reduce the overall fat and calorie content of the sandwich.
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Gluten-free bread
There are several gluten-free bread options available in the market, and their quality can vary significantly. Some popular brands include Canyon Bakehouse, Little Northern Bakehouse, and Schar. Canyon Bakehouse offers a range of products, including buns, rolls, bagels, and English muffins, which are widely available in supermarkets. Little Northern Bakehouse bread can be purchased from Costco, but it differs from the version sold in regular grocery stores. Schar's gluten-free bread has a unique taste, texture, and smell, and it is shelf-stable.
When choosing gluten-free bread, it is essential to consider several factors, such as ingredient content, nutritional value, price, and storage time. While gluten-free bread often has a reputation for being less nutritious, there are some nutritious options available. Happy Campers, for example, bakes gluten-free bread products in a dedicated gluten-free bakery. When selecting gluten-free bread, it is advisable to choose products certified as gluten-free by a third-party organization, especially for those with celiac disease, as cross-contamination with gluten particles can be problematic.
Additionally, it is worth noting that the size of gluten-free bread slices tends to be smaller than that of regular bread, and some brands may have a stronger aftertaste or a drier texture. Nevertheless, with the advancements in gluten-free bread over the past few years, there are now options that closely resemble traditional bread in terms of taste and texture.
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Sugar-free bread
A cheese and onion sandwich can be made healthier by using sugar-free bread. While cheese is a good source of protein and calcium, it can also be high in fat and calories. Therefore, opting for a sugar-free bread can help reduce the overall calorie count of the sandwich.
Some popular options for sugar-free bread include Nature's Own Life Sugar-Free 100% Whole Grain Bread, Dave's Killer Bread, and Ezekiel Bread. Nature's Own offers a sugar-free loaf packed with whole grains and free from artificial preservatives, colours, and flavours. Dave's Killer Bread is another option, which has only 1 gram of sugar from fruit juices per slice. Ezekiel Bread is also a popular choice, but some people find it pricey and best when toasted.
When making a cheese and onion sandwich, you can also make healthier choices by opting for low-fat cheese options such as low-fat mozzarella, Swiss cheese, goat cheese, or vegan cheese. These cheeses have lower fat and calorie content than traditional cheeses like cheddar. Additionally, you can use healthier spreads like salad cream instead of mayonnaise.
By combining sugar-free bread with healthier cheese and spread options, you can create a more nutritious cheese and onion sandwich while still enjoying the classic flavours of this beloved British sandwich.
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Low-calorie alternatives
A cheese and onion sandwich is a British classic, but it can be calorific. The traditional grilled cheese sandwich is made with American cheese, and two slices contain 220 calories, 90 of which are from fat. The cheese also contains 12 grams of saturated fat and 360 mg of sodium.
To make a low-calorie cheese and onion sandwich, you can try the following:
- Use a healthier type of bread, such as artisan wholemeal bread, which is amazing for your arteries, bones, muscles, energy creation, DNA, heart, brain, eyesight and antioxidant activity.
- Choose a low-calorie cheese, such as low-fat mozzarella, Swiss cheese, goat cheese, or vegan cheese. For example, two slices of cheddar contain 226 calories and 18 grams of fat, while low-fat mozzarella only adds 103 calories per ounce.
- Instead of butter, use a low-calorie spread or a healthy dollop of mashed avocado.
- Add some healthy lettuce, tomatoes, and onions for extra nutrition and flavor.
Ingredients:
- 1 small loaf of The World's Healthiest and Tastiest Bread (gluten-free and sugar-free)
- 2 tbsp grated low-fat mozzarella
- 2 tbsp grated cheddar
- 2 tbsp grated parmesan or pecorino cheese
- 2 tbsp Delish Pickled Onions
- Natural salt flakes
- 30 g (1 oz) butter, melted (or a low-calorie alternative)
Directions:
- Grate the cheeses and mix them with the pickled onions and natural salt flakes.
- Spread one side of each slice of bread with the melted butter or low-calorie alternative.
- Divide the filling among four slices of bread, spreading it right to the edges.
- Top each sandwich with a second slice of bread, buttered side down.
- Grill the sandwiches for 3-4 minutes on each side, keeping an eye on them to ensure the cheese melts slowly without burning.
- Serve immediately.
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Nutritional benefits of onions
Onions are highly nutritious vegetables that are packed with nutrients and plant compounds with powerful health effects. They are low in calories but high in vitamins, fiber, and minerals. Onions contain B vitamins, including folate and vitamin B6, which play key roles in metabolism, red blood cell production, and nerve function. They are also a good source of antioxidants, which help prevent cell damage in your body.
Onions have been linked to several possible health benefits, including improved heart health and reduced risk of certain cancers. One particular antioxidant found in onions, called quercetin, has been shown to protect health in several ways, such as fighting inflammation and boosting the immune system. Studies have also suggested that quercetin may help inhibit the growth of several strains of bacteria.
Additionally, onions may help regulate blood sugar levels and support strong bones. A 2024 study found that consuming onion flavonoid extract helped increase bone mineral density in rats with osteoporosis, although more research is needed to explore this potential benefit in humans.
Onions also have a long history of medicinal use, with people using them for various purposes for centuries. They are known to add a flavor boost to any dish and are a versatile and relatively cheap ingredient.
However, it is worth noting that the sulfur compounds in onions can cause unpleasant body odor and may be hard for some people to tolerate, especially those with irritable bowel syndrome. Cooking onions, such as by sauteing or frying, can help lower the sulfur content and make them more tolerable for sensitive individuals.
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Frequently asked questions
It depends on the ingredients used. For example, a cheese and onion sandwich made with white bread, butter, and two slices of cheddar cheese contains approximately 226 calories and 18 grams of fat. However, you can make healthier ingredient choices, such as using wholemeal bread, low-fat cheese, or healthier alternatives like avocado or hummus instead of butter.
You can make a healthier cheese and onion sandwich by using wholemeal bread, which is better for your arteries, bones, muscles, energy creation, DNA, heart, brain, eyesight, and antioxidant activity. You can also choose low-fat cheeses like mozzarella, Swiss cheese, or goat cheese, which have fewer calories and fat.
Some healthier sandwich options include an egg salad sandwich, a BLT with turkey bacon, or a lean turkey sandwich with low-fat cheese and vegetables like lettuce, tomatoes, and onions.
Cheese can be a good source of protein and calcium. However, it is also high in fat and calories, so it should be consumed in moderation as part of a balanced diet.
To make a grilled cheese and onion sandwich healthier, you can use gluten-free, sugar-free, and keto-friendly bread. You can also choose healthier types of cheese, such as low-fat mozzarella, or include a variety of cheeses to reduce the amount used. Grilling the sandwich can also help reduce the amount of butter needed.
