Skip to content

Caprese whole-grain sandwich

Whole-grain sandwich with mozzarella, tomato, basil and balsamic.

Caprese sandwich showing tomato, mozzarella and basil layers.
414 kcal per servingPrep time: 19 minServings: 1Quick mealCaprese styleWhole-grain sandwich

Ingredients

  • 2 slices whole-grain bread
  • 60 g mozzarella, sliced
  • 1 ripe tomato, sliced
  • 6 basil leaves
  • 1 tsp balsamic vinegar and 20 g rocket

Method

  1. Toast the bread lightly so the centre stays tender.
  2. Layer mozzarella, tomato, basil and rocket on one slice.
  3. Drizzle with balsamic, close with the second slice and cut in half.

Calories in context

At 414 kcal per serving, this dish is about 21% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as a fast meal — lunch on the go, a light dinner, or a snack-sized plate, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

More recipes like this

Chickpea Greek salad cup with colourful chopped vegetables.

Chickpea Greek salad cup

423 kcal per serving
Egg and spinach tortilla roll sliced into two pieces.

Egg spinach tortilla roll

400 kcal per serving
Hummus cucumber wrap cut in half with crisp vegetables visible.

Hummus cucumber wrap

391 kcal per serving
All recipes

This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.