There's no denying that the ooey-gooey cheesiness and buttery crispiness of old-fashioned grilled cheese on white bread is delicious, but it's not something we want to indulge in regularly.
Fortunately, building a better-for-you grilled cheese sandwich that looks and tastes incredible is easy. Here's our step-by-step, layer-by-layer guide to building a better-for-you grilled cheese, plus three DIY guilt-free grilled cheese recipes to suit a variety of nutritional and taste preferences.
THE BREAD
Using 100 percent whole-grain bread boosts the fiber and nutrient content, but keep in mind that the carbs and calories are roughly the same as white bread.
For dense grainy bread: I like Dave's Killer Bread, specifically the thin-sliced Good Seed and 21 Whole Grain varieties. The ingredients are simple and wholesome, with no preservatives, nothing we can't pronounce or buy at the store. The Ezekial line of sprouted grain breads is another great option; look for it in the freezer section. Pepperidge Farm 15 Grain Whole Grain is a decent bet for a seedy grainy bread - and available at nearly all regular grocery stores - but its ingredient list does have added preservatives to keep it fresher, longer.
For lighter "fluffier" bread: I recommend Nature's Own 100% Whole Wheat for those who like light, softer breads. It's easy to find in regular stores, and it's only 50 calories per slice. Like Pepperidge Farm bread above, it does contain preservatives and other ingredients, but for an everyday store-bought bread, it's a good product, and certainly a better alternative than white bread.
For gluten-free bread: Canyon Bakehouse 7-Grain is the gluten-free bread that Alexis Weilbaecher, an Ochsner Fitness Center registered dietitian who specializes in food sensitivities, recommends. It's the crowd-favorite among her clients, plus it's 100 percent whole grain. Note that most gluten-free breads contain refined ingredients like potato starch, potato flour, or white rich flour, with most brands providing about the same calories and carbs as white or whole-wheat bread, if not more. Find Canyon Bakehouse 7-Grain in the freezer section of stores like Target and Whole Foods Market.
For higher-protein bread: Some protein-fortified breads pack in as much as 14 grams protein per slice. Brands like P28 High Protein Bread are generally available online-only, though Walmart now sells Marketside Protein Bread with 15 grams of protein (and just 13 grams of carbs) per two-slice serving. Taste and texture vary among "protein breads" but most people agree they're better toasted - or served as grilled cheese.
For grain-free, non-bread options: If you're watching your carbs or avoiding gluten, consider alternatives, cauliflower crust. Make your own or buy ones, such as Outer Aisles Cauliflower Crust. Another option is Paleo Wraps by Julian Bakery, in which coconut is the main ingredients.
THE CHEESE
There is nothing wrong with real cheese - it's low in carbs and it's a decent source of calcium and protein. Full-fat cheese, however, can quickly bump up the sandwich's calories, sodium and saturated fat.
Still, that gooey creaminess is a big part of the reason we crave grilled cheese in the first place, so we've got a few tips to help keep the rich flavor and texture, while still keeping things nutritious:
Cabot Sharp Extra Light White Cheddar. With 75 percent less fat and 50 percent fewer calories than regular cheese, this is my favorite "light" cheese. It's still pretty flavorful and has good meltability, especially for one that's so low in fat.
Go halfsies: Use a 50/50 blend of your favorite full-fat cheese and a lower-calorie option like Cabot Sharp Extra Light cheese, shredding both so that they're evenly mixed.
Lower sodium cheese. Cheese is a sneaky source of added sodium, with 300-plus mg sodium in a single ounce of some cheeses. Lower-sodium (but still flavorful) options include Swiss cheese, goat cheese, fresh mozzarella cheese and burrata (it's like fresh mozzarella, but creamier). The calories and saturated fat are close to the same as other regular cheese, but these varieties generally have less than 80 mg sodium per ounce.
Vegan cheese. Personally, I don't love the flavor or texture of most store-bought vegan cheeses, and rarely do they melt like regular cheese. Also, often they are not great nutritionally, with many brands centered on ingredients like potato, rice or tapioca starch and oil.
With that said, I do like Miyoko's Creamery's vegan cheese (available at Whole Foods Market). It's made with ingredients, such as cashews, miso, nutritional yeast and cultures. The taste and texture are more like cheese, less waxy than most other store-bought vegan cheeses, with the added benefit of 5 grams of protein per serving.
Parmelo's Aged Nut Cheese (also available at Whole Foods Market) melts fairly well, though it only has 2 grams of protein per serving.
FAT FOR GRILLING
Some people brush the outside of the bread with butter and some use mayonnaise when cooking their grilled cheese in the skillet. If we're just using a teaspoon or two, it really doesn't matter what you use. My preference, however, is a natural plant-based fat like coconut oil. Semi-solid at room temperature, it spreads like butter and gives a slight nutty-sweetness as it crisps up a grilled cheese sandwich.
NUTRIENT-BOOSTING GRILLED CHEESE ADD-INS
Once you've settled on your bread and cheese selection, you can stop there, or you can keep going and pack in more nutrients and more flavor.
Veggies: Layer in vegetables like roasted red peppers, tomato, spinach, mushrooms, zucchini, you name it, to add color, nutrients, and fiber to your favorite grilled cheese.
Fruits: It may not be the first thing that comes to mind for a grilled cheese sandwich, but thinly sliced apples, figs or mashed blueberries can add the perfect bit of sweetness to complement a savory grilled cheese.
Protein: Boost protein with grilled shrimp, shredded chicken, sliced turkey or chicken, chicken sausage, or even mashed white beans or black beans.
Plant-based fats: Add a few slices of avocado or a smear of guacamole. Nut butter (plain or mixed with savory spices - like a thicker version of Thai peanut sauce) can add an interesting twist.
Fresh herbs and spices: Fresh basil, cilantro or peppers. A sprinkle of chipotle or cumin. A few drops of Sriracha or a smear of pesto - all are easy, effortless ways to add flavor and interest to any grilled cheese sandwich.
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3 DIY grilled cheese recipes, including gluten-free, low-carb and lower(er) sodium options; each can be made vegan with dairy-free cheese. Make it your own by mixing and matching your favorite breads, cheeses and spreads.
Colorful and flavorful, creamy burrata is the star of this sandwich. It's rich, creamy and decadent, and surprisingly low in sodium. If you don't have burrata available, you can substitute fresh mozzarella or Swiss cheese - both are naturally lower in sodium.
Killer Burrata Grilled Cheese
Makes 1 serving
2 slices Dave's Killer Bread - Thin Sliced Good Seed
2 teaspoons coconut oil or Earth Balance butter
1 teaspoon pesto
1 ounce burrata cheese
3 slices roasted red pepper
3 basil leaves, torn
Spread coconut oil on one side of each slice of bread. On the dry sides of the bread, spread pesto. Add burrata, roasted red pepper and basil leaves. Combine to make a sandwich.
On a hot skillet or fry pan, place sandwich, coconut oil side down, and cook with a lid for 3-4 minutes or until golden and cheese starts to melt. Flip sandwich over and cook for additional 2-3 minutes until cheese is warm and melty. Cut in half and enjoy.
Per serving: 340 calories, 23 grams fat, 12 grams saturated fat, 360 mg sodium, 31 grams carbohydrates, 8 grams fiber, 7 grams sugar, 13 grams protein.
With a relatively even balance of carbs, protein and fat, about half of the fat in this bacon-goat cheese-grilled cheese is from plant-based oils.
Goat Cheese Bacon Grilled Cheese
Makes 1 serving
2 slices Nature's Own 100% Whole Grain Bread
2 teaspoons coconut oil or Earth Balance butter
1 teaspoon fig preserves
1 ounce goat cheese
1 slice nitrite-free center-cut bacon
Spread coconut oil on one side of each slice of bread. On the dry sides of bread, spread on fig preserve and goat cheese. Add already cooked bacon and combine to make a sandwich.
On a hot skillet or fry pan, place sandwich, coconut oil side down, and cook with a lid for 3-4 minutes or until golden and cheese starts to melt. Flip sandwich over and cook for additional 2-3 minutes until golden and cheese has melted. Cut in half and enjoy.
Per serving: 290 calories, 19 grams fat, 13 grams saturated fat, 490 mg sodium, 21 grams carbohydrates, 2 grams fiber, 2 grams sugar, 17 grams protein.
Low carb and gluten free, thanks to the cauliflower and cottage cheese that serve as main ingredients of this "tortilla". Make it vegan by using a nut-based cheese; one of our favorites is Parmela's Creamery Aged Nut Cheese.
Spiced Up White Cheddar Grilled Cheese "Quesadilla" - GF, Low Carb
Makes 1 serving
1 Outer Aisle Gourmet Cauliflower Pizza Crust
1 teaspoon coconut oil or Earth Balance butter
1 ounce Cabot Sharp Light Cheddar
1/4 avocado, sliced
5 slices jalapenos, sliced paper-thin
1 teaspoon sriracha
Spread coconut oil on the pizza crust. Add Cabot cheese, avocado and jalapeno. Top with sriracha and fold crust over.
On a hot skillet or fry pan, place folded pizza crust and cook with a lid for 3-4 minutes or until golden and cheese starts to melt. Flip sandwich over and cook for additional 2-3 minutes until golden and cheese has melted. Serve warm.
Per serving: 320 calories, 23 grams fat, 11 grams saturated fat, 620 mg sodium, 10 grams carbohydrates, 5 grams fiber, 3 grams sugar, 19 grams protein.
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Editor's note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is paid to recommend items.
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Molly Kimball is a registered dietitian in New Orleans. She can be reached at eatingright@nola.com. Comment and read more atNOLA.com/eat-drink. Follow her on Facebook: facebook.com/mollykimballrd and Twitter: twitter.com/mollykimballrd.
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