Autumn-Inspired Grilled Butternut Squash and Turkey Sandwich

Celebrate autumn’s bounty with a quick and healthy lunch featuring a medley of warm, hearty flavors and textures. Grilled butternut squash and red onions add caramelized sweetness to the peppery bite of arugula. With roasted turkey and whole-grain bread, this sandwich is perfect for a cozy lunch or quick dinner and to use up leftovers the next day.  

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This sandwich is as nutritious as it is satisfying. Here’s what each component adds.

• Whole-grain bread: fiber, B vitamins, iron, magnesium, and selenium. 
• Turkey: lean protein, B vitamins, zinc, and selenium. 
• Butternut squash: antioxidant vitamin A as beta-carotene, antioxidant vitamin C, potassium, and dietary fiber. 
• Red onions: antioxidants like quercetin and vitamin C, and sulfur compounds like allicin. 
• Arugula: vitamins K, C, and A, plus calcium and antioxidants.

Variations and Serving Suggestions

• Toast the assembled sandwich on a skillet for a crispy, warm creation on a cool, crisp autumn evening!
• Include a thin slice of aged gouda, muenster, white or orange cheddar for added richness, protein, and calcium.
• Turn it into a wrap by using a whole-grain tortilla instead of sliced bread
• For a grain-free, lower-carb, and gluten-free version, omit the bread and serve the sandwich filling on top of a bed of wilted spinach or atop crisp, chopped romaine lettuce.
• For plant-based (vegan) or vegetarian options, omit the turkey and instead use hummus, roasted red pepper spread, or falafel.
• Serve with a parsnip salad with apples and walnuts, bowl of low-fat creamy butternut squash soup, or a fruit salad.

Recipe for Autumn-Inspired Grilled Butternut Squash and Turkey Sandwich

Makes 2 servings (1 sandwich per serving)

Ingredients:

• 4 slices of sliced whole-grain bread
• 4 ounces of roasted turkey breast, thinly sliced
• 1-¼ cups of butternut squash, sliced into ¼ inch thick rounds
• ½ of a small red onion, thinly sliced rings
• 1 teaspoon of olive oil or cooking spray
• ½ teaspoon of smoked paprika
• ½ teaspoon of garlic powder
• 1 cup of arugula
• Salt and pepper to season

Instructions:

1. Preheat a grill pan or skillet over medium heat.
2. In a bowl, coat the butternut squash and red onion with the olive oil or cooking spray. Season it with paprika, garlic powder, salt, and pepper.
3. Grill the prepared squash and onions over medium heat for 3-4 minutes or until tender. Remove from the heat.
4. Lay out the bread slices. Layer 2 ounces of turkey, butternut squash, and red onions on the bottom layer of the sandwich.
5. Top it with arugula. Close each sandwich with the other slice of bread and cut into two halves.
6. Optional: place the sandwich in the grill pan or skillet and warm up each side for 2-3 minutes or until the sandwich is golden brown and slightly crispy.

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Nutrition information: 300 calories; 4 grams of fat; 50 mg of cholesterol; 400 mg of sodium; 30 grams of carbohydrates; 5 grams of sugar; 6 grams of fiber; 20 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES