Original Ideas for Tasty Sandwich Pastes - 5 Recipes
Olivia Davis
2026-03-17
4 min. read
54
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Sandwich pastes provide an excellent addition to bread. They can be made from a wide range of products - pastes from vegetables, fish, or seeds of legumes are just a few suggestions. Here are 5 easy-to-make pastes that not only offer a delightful taste, but are also healthy and nutritious!
From what ingredients can sandwich spreads be made?
The most popular pastes are fish pastes, such as mackerel or tuna pastes. Both smoked and fresh products can be used. Eggs or dairy products such as yogurt or cottage cheese are also suitable. Such pasta is extremely healthy, as fish, especially fatty sea fish, contain high amounts of polyunsaturated fatty acids, which have a positive effect on the function of the body. They are particularly recommended for people with economic problems. Another type of paste is egg paste, which is often prepared with a lot of mayonnaise. However, natural yogurt can also be used. A recipe for a healthier version of this paste can be found below. Legumes such as chickpeas, lentils or peas are also an excellent base for pastes – they contain a lot of plant protein and are a valuable source of many minerals. Spreads can be made from almost any vegetable – legumes are most commonly used, but also eggplants, dried tomatoes or zucchini.
Top five sandwich spreads
Preparation time: 30 minutes Ingredients (per serving): – two eggs (100 g), – two tablespoons skyr yogurt (40 g), – half a teaspoon mustard (5 g), – one teaspoon herb blend (5 g), – a pinch of salt (0.2 g), – a pinch of pepper (0.2 g). Preparation: 1. Boil the eggs until they are hard-boiled, let them cool, and remove the shell. 2. Use a fork to mash the eggs. 3. Add skyr yogurt, mustard, and spices, and mix thoroughly. 4. Add finely chopped herb blend and mix again. Nutritional value (per serving): – energy: 176 kcal, – protein: 17.8 g, – fat: 10.1 g, – carbohydrates: 3.8 g.
A carrot mash with peanut butter
Preparation time required: 40 minutes. Ingredients (per 1 serving): Carrots – 2 pieces (90 g), Peanut butter – 2 tablespoons (20 g), Cinnamon – Pinches (0.2 g), Salt – Pinches (0.2 g), Pepper – Pinches (0.2 g). Preparation: 1. Process and steam the carrots. Allow to cool slightly and place in a bowl. 2. Add peanut butter and seasonings, then combine everything. Nutritional value (1 serving): Energy: 149 kcal, Protein: 6.3 g, Fat: 9.4 g, Carbohydrates: 9.2 g.
Scarlet paste from lentils
Preparation time: 45 minutes Ingredients (per 1 serving): Red lentils - 3 teaspoons (36 g), Garlic - 1/2 clove (2 g), Dried tomatoes - 2 pieces (14 g), Olive oil - 1 teaspoon (5 g), Salt - pinch (0.2 g), Pepper - sprinkle (0.2 g). Instructions: 1. Wash red lentils with cold water thoroughly. 2. Cook in a pot with water until soft. 3. After cooling, add the remaining ingredients and blend thoroughly. Nutritional value (per serving): Energy - 198 kcal, Protein - 10.2 g, Fat - 7.5 g, Carbohydrates - 20.8 g.
Pasta with mackerel and cottage cheese
Preparation time: 25 minutes Ingredients (per 1 serving): \- smoked mackerel \- portion (100 g), \- cottage cheese \- 3 pieces (60 g), \- skyr yogurt \- 2 tablespoons (40 g), \- onion \- piece (20 g), \- salt \- pinch (0.2 g), \- pepper \- pinch (0.2 g). Method: 1. Remove the bones from the fish and place it in a bowl. 2. Add the cottage cheese, skyr yogurt, and spices, and mix thoroughly. 3. Finely chop the onion and add it to the paste. Mix well. Nutritional information (1 serving): \- energy: 313 kcal, \- protein: 37.4 g, \- fat: 15.9 g, \- carbohydrates: 5.3 g.
Pasta with feta cheese and avocado
Preparation time: 15 minutes Ingredients (per 1 serving): feta cheese - 3 patches (60 g), avocado - 1/2 pieces (70 g), dried tomatoes - 2 patches (14 g), onion - plaster (20 g), salt - pinch (0.2 g), pepper - pinch (0.2 g). Preparation: 1. Remove the pit from the avocado and place it in a bowl. 2. Add feta cheese, dried tomatoes, and spices and mix thoroughly. 3. Add chopped onions. Nutritional value (per serving): energy: 284 kcal, protein: 12.6 g, fat: 22.4 g, carbohydrates: 10.4 g.
Tags
Healthy Sandwich Spreads
High-protein Recipes
Vegetarian Spreads
Quick Meal Ideas
Nutritious Snacks
High-protein Diet
Healthy Fats
Plant-based
Fiber-Rich
Heart Health
Omega-3
Whole Foods
Insulin Sensitivity
Weight Management
Gut Health
Digestive Health
Micronutrients
Brain Health
Antioxidants
Zinc
15-minute Meals