Easy and healthy sandwich lunches with delicious homemade Sri Lankan curry sauces, deserves more attention than it is getting. A homemade sandwich lunch, with less saturated fat, and more wholesome ingredients is made a few times a week at my home. These healthy sandwich lunches are easy to make from any vegetable, seafood, or meat curry. Add any toppings that you prefer to give fresh crunch, and you have a healthy delicious meal.
Although the concept of curried chicken salad sandwiches is popular, I want to shed light on how versatile, flavorful, and easy to make many other healthy sandwich lunches are with curries in today’s post.
Way to a better luncheon; Go with a healthy sandwich lunch.
I consider homemade sandwich lunches a healthier choice than any other store brought sandwich choice, since I can choose to keep the ingredients that are fresh and buy them at local sources. More to that I can make and use my own Sri Lankan curry sauces to flavor them opting to make them with less saturated fats, reduced salt and Low or no sugar. Healthy wholesome ingredients, combined with flavorful anti-inflammatory spiced curry sauces make these healthy sandwich lunches worth spending some time making.
Although one single post is highly inadequate to highlight how versatile homemade sandwich recipes are, I chose the one that can truly show some of the gourmet once I have made. Like all good sandwich lunches, they have carbohydrates, flavorful sauce and a fresh element or toppings that you can mix and match. The uniqueness is also in the carbohydrate choice and how you can use them to carry the flavors of toppings, sauces, and curry.
If you are new to making curries and these images feel intimidating, nevertheless, many of the curries can be made ahead of time in batches, and breads are easy to make. Any of these breads other than one can be picked up from your local grocery store easily. That leaves the only thing you are doing every day is assembling the Sandwich itself.
Every sandwich recipe I chose today have a specific and unique complex flavor element in rustic Sri Lankan curry and cooking. As an Island nation with many cultural influences from around the world Sri Lankan are masterful when it comes to layering flavors.
Spices layered and roasted with of herbs and coconut cream to create emulsion of the flavors in the sauce is highlight of Sri Lankan cooking. Layers of flavors and spices help create delicious low sodium and anti-inflammatory sauces that do not have any added sugar. Using lentil flour, chickpeas, or yogurt to make the sauce helps to add extra protein, without raising saturated fat. I consider this to be a great replacement for stuffing the sandwiches with cheese.
Making healthy sandwich lunches does need making the curry sauce ahead of time. Some curries are easier to make than more complex meat curries, like duck or black curry pork. The upside to taking time to make complex curries, with many layers of flavors, is they get better over time and can last through a weeks’ worth of meal planning easily.
I have detailed posts in my blog talking about red curry and black curry seasoning mixes that go into many complex meat curries. If you would like to learn more about how to make these curries and use them in different recipes and would be willing to take part in one if the workshop, send me a message to get in touch.
Let us look at my lineup of healthy sandwiches with curries in them below.
Swap the burger with flat bread wrap /Sri Lankan stuffed roti.
Sri Lankan vegetable roti is a culinary gem that encapsulates the rich and diverse flavors of Sri Lankan cuisine. A versatile flatbread, this dish serves as a canvas for an array of vibrant vegetables and aromatic spices, highlighting the island’s bountiful harvest.
Traditionally enjoyed as a snack or a meal, vegetable roti is characterized by its tender, flaky exterior that encases a savory filling, often including ingredients like carrots, spinach, and onions, infused with tangy coconut and zesty spices. This beloved street food not only emphasizes the importance of fresh produce in Sri Lankan cooking but also reflects the country’s cultural heritage and communal dining practices.
The outer shell of this snack type sandwich is made with simple dough that has just flour, water, salt, and a little bit of oil. The dough is rested and stretched out to make a thin bread that is then filled with a choice of spicy stuffing.
My favorite way to stuff the roti is to make spicy dry curry like red pork, ground beef or spicy potato fry and roll them out in triangle shape. The fashionable way to fry stuffed roti is to cook them evenly on all the sides in a hot pan. Alternatively, you can also deep fry or Air fry them.
As global palates evolve and embrace plant-based diets, Sri Lankan stuffed vegetable roti stands out as a wholesome, guilt-free indulgence that offers both nourishment and a taste of the island’s vibrant culinary traditions. This all-vegetable stuffed easy roti lunch can be made with any dry vegetable curry filling like Jackfruit, banana flower, chickpea fry or red lentil curry.
Sri Lankan stuffed roti and Its appeal lies not only in its delicious flavor but also in its ability to bring people together, making it a staple in both homes and food markets throughout Sri Lanka.
ThePerfectCurry smoked Pork and lentil curry Sub
The roast pork sandwich, a delightful fusion of flavors, exemplifies the vibrant essence of Sri Lankan cuisine. Tender slices of roast pork are nestled between rustic bread, complemented by a rich and aromatic red lentil curry that imparts a hearty depth to the dish. This pairing not only enhances the flavor of the sandwich with the savory notes of the pork but also introduces a medley of mild spices characteristic of lentil curry, like cumin and turmeric. The addition of fresh herbs and a touch of tangy Sambal further elevates the sandwich, creating a satisfying bite that reflects Sri Lankan communal eating traditions.
With every bite of pork and lentil sub, this is a culinary creation beautifully integrates traditional elements with modern dining experiences, appealing to both locals and the global audience drawn to its layers of flavors. The roast pork sandwich with red lentil curry stands as a testament to the innovative spirit of Sri Lankan gastronomy, inviting diners to explore the rich tapestry of flavors that the island has to offer.
The uniqueness of the flavors in the sandwich is also in the way I make the pork roast for the sandwiches. Seasoning is the same mix I use for the Sri Lankan spicy pork curry, but I make it as a dry rub and coat the pork with the rub and let it marinade inside the fridge overnight before going in to smoker. Besides the rub, extra flavor is provided in smoking the meat with liquid marinade with same Sri Lankan dry rub spices. Resulting smoked pork becomes finger licking delicious, with sweet and spicy flavors and aroma. Red lentil curry provides a nice, creamy mild spread that complements the flavor of the pork.
I feel like pork and lentil sub with smoked red curry pork embodies the best of both worlds, blending traditional Sri Lankan flavors with modern sandwich techniques, making it a memorable and mouth-watering experience for all who taste it.
An easy to make pork curry open faced sandwich.
This is one of my favorite and easiest healthy sandwich lunches. Transforming red pork curry into an exquisite open-faced sandwich is a culinary adventure that marries robust flavors with delightful textures. Begin with a slice of your favorite bread, like a hearty ciabatta or rustic sourdough, as the base. Generously layer the tender, aromatic pork curry, allowing the rich sauce to soak slightly into the bread for better flavor. To elevate your creation, consider adding a sprinkle of fresh cilantro or a sprinkle of fresh sliced lettuce and onions, which can enhance the dish with a refreshing kick.
This delectable fusion not only highlights the vibrant essence of red pork curry but also turns an everyday meal into a gourmet experience. Whether enjoyed as a casual lunch or a unique appetizer at gatherings, these open-faced sandwiches are sure to impress and satisfy.
Explore plant based loaded guacamole and curry sandwich.
Explore plant proteins with this loaded horse gram curry and guacamole open faced sandwich.
Horse gram curry, a lesser known yet beloved dish in Sri Lankan and Indian cuisine, embodies a delightful fusion of earthy flavors and robust spices, with medium heat. This hearty curry features the nutrient-rich horse gram, renowned for its dense, nutty taste and high protein content, simmered to perfection in a medley of aromatic spices like cumin, coriander, and turmeric. The addition of coconut milk brings a creamy, velvety texture, while fresh herbs like cilantro add a burst of brightness.
Since I discovered its flavor, I have been constantly using it to make delicious nutritious meals multiple times a week. Healthy sandwich lunches of pairing spicy horse gram curry with mild homemade guacamole with fresh ingredients, in it is a true treat.
Horse gram curry needs a little skill to make other than I like to soak the horse gram for 24 hours changing water and rinsing four to five times. It helps to get the strong scent of the shell away from the pulse. Then dump the spices and cook until soft and pulses absorb the spices. It is a lovely earthy and spicy curry full of proteins. Similar curry can be made with young Jackfruit and mung beans if you think making a horse gram curry is little bit unfamiliar territory.
Whether it is served alongside steamed rice or used as a spread on bread, horse gram curry is a testament to the island’s rich agricultural heritage and communal dining, offering a wholesome and satisfying experience that resonates with both traditional and contemporary palates.
Sri Lankan seafood and curry open faced sandwich.
What is another fun way to use the leftover horse gram curry? I would make another one of those healthy sandwich lunches by pairing spicy horse gram curry with Sri Lankan style stewed tuna. Horse gram curry can be blended to make a flavorful curry spread as well. The acidity and savory and peppery flavors of the stewed tuna fish complement and works to mild the heat down from the curry spread and gives a delicious lunch choice. Fresh element to this open-faced sandwich comes from the spicy Sri Lankan tomato salad.
Sri Lankan stewed tuna fish included in this sandwich is an easy recipe I make so often and a one I learned to love from of my mom’s healthy lunches. She would rinse and pat dry Tuna cubes or steaks and dust them with yellow curry powder, salt, and pepper lightly and steam of covered clay pot with couple pieces of Malabar tamarind, with little water added. Just enough for the fish to cook through. Stewed tuna then can be used in any other recipe.
Are there any substitutes for using stewed tuna? Absolutely! Canned Solid white Tuna, Grilled salmon, swordfish works for this healthy sandwich lunch choice. Season the fish of your choice with Sri Lankan mild curry mix, black pepper, salt, little bit of yellow mustard and lemon juice to give it a slight tanginess that complements the spicy flavor of horse gram curry.
Snack with a divine combination of flatbread and lentil curry!
Looking for an easy to make snack cup with the easiest curry in the world to make? Look no further than this snack cups made with Sri Lankan flat bread dough and filled with delicious red lentil curry.
Traditional coconut flatbread are easy to make, fiber rich rustic unleavened bread that is a big part of Sri Lankan cuisine. They are a perfect mini snack, when broken up into pieces and dipped in any curry of choice.
You can make them into any shape you like, just like pie dough. Coconut flakes give it a nice nutty aroma and help make the dough pliable enough to shape into cups. That is what I did to make these mini snack cups. Bake them ahead of time in the air fryer or in the oven and they are ready to be filled with any toppings you like. I filled them with red lentil curry and simple mixed green spicy Sambal. Just like I can scoop up red lentil curry and mallum into a single bite with flat bread, these mini snack cups can be used to make a healthy sandwich lunch with curries I have in my fridge or freezer ready to go.
Easy Chicken Avocado wrap with coconut Sambal.
Going by 2025 January resolution of cutting down saturated fat to make nutritious easy to make simple healthy lunches, I tested many chicken breast recipes in air fryer last two months. My easy chicken wrap sandwich was one of them.
Little goes along the way when it comes to using Sri Lankan spice blends to marinate your protein while making your sandwiches. I love making curry chicken marinade, with some mild yellow curry blend and marinate the chicken breast ahead of time.
The advantage of using curry spices to make this easy sandwich lunch is there are multiple ways to use matching spice blends for each protein of choice. Cooking dry curry, stir-fry, stew or smoking with different curry spice blends are some examples. Different proteins and cooking techniques, flavors in the sauce, help stay out of the rut while giving variety of healthy sandwich lunch choices. I hope to share how I used multiple spice blends with chicken breast as my protein choice for the last two months with some delicious results, in a full post soon.
Meanwhile in this air fried chicken and avocado wrap, I spiced chicken breast with easy eatery style Sri Lankan curry but mild spice mix, and air fried until cooked through. Air fried chicken then is paired with spicy Sri Lankan coconut Sambal, and sliced fresh avocados in a low carbohydrate wrap to make a sandwich. There! one step simple and easy chicken sandwich lunch that is delicious and lower in carbs is ready to go.
Quick red curry roast pork sandwich.
Finally, I want to talk a little bit about one of my favorite pork sandwich lunches I made using Sri Lankan red pork curry marinade and rub. I love to use red curry marinade when making my smoked pork and pork sausages in summer.
An easy and quick way to make smoked pork when you are in hurry is to use pork country style ribs and season them with heavy hand of pork red curry spice blend. Infuse the smoky flavors with indoor BBQ hack inside a heavy pot using few coals. Thereafter roast the pork in the air fryer or grill it on a hot griddle. Sri Lankan red curry roast pork turns out great if you can make it in smoker taking the time to do it.
Making a sandwich is the easy part, in this healthy sandwich lunch. Slice and load up some delicious BBQ pork, pair it with mild cheddar, lettuce, and sliced onions in between a choice of bread and enjoy!
I enjoy making healthy sandwich lunches with curries and curry spices. Nonetheless, it is possible that the idea of sandwich lunches with curries and my attempts listed here are very new for you, and you do not know where to start.
The concept of making sandwich lunches and other wraps is not new. In Asia and East Asia and many other parts of the world, sandwiches are made with different curries, Sambal, and salads. Many food bloggers like Mark Wiens, Best Ever Food review, regularly portray sandwiches served South Asian and East Asian restaurants, that they have enjoyed. If you are looking for specific Sri Lankan examples, Sri Lankan Street food tour by Mark Wiens has some of my favorites.
Although Sri Lankan curries are meant to be served in traditional rice and curry dinners, I enjoy serving sandwich lunches with curries on weekdays to help my work life balance, while keeping weekly meals nutritionally balanced and healthy.
On the ending note, healthy sandwich lunches can be easy to make, versatile, low sodium, low saturated fat yet delicious choice to have on the weekly meal planning menu.
Thank you for reading these lengthy posts with links to recipes and pictures where necessary. Inspiration from my own research into other cuisines and cultures helped to tweak my curry recipes to better suit making healthy sandwich lunches. My former posts about Sri Lankan lunches and snacks continue to gain positive feedback and views that I realized it is high time for an update to my curry sandwich options, with newer ideas. That is how this post was born.
This post includes only recipes that are clickable links. This helped me to keep the post from being super long. I will to going into details about how to make each sandwich in my future posts and workshops. Meanwhile please write to me if you have any questions and want to know more details about any of the recipes here. Please subscribe and share if you enjoy reading my blog.
