Toasted cheese and salad topped open sandwich

Toasted cheese and salad topped open sandwich

This is an easy, healthy, high-in-calcium open sandwich. You cannot go wrong with melted cheese on a sandwich alongside some healthy salad garnish. Using brown soda bread contributes more to fibre content throughout the day than a white slice pan.

Serves:  2
Dietary: Suitable for vegetarians, nut-free
Contains; Wheat (Soda Bread), milk (cheddar cheese),
May Contain: Sesame and soya
Preparation time: 10 minutes
Cooking time: 5 – 10 minutes


¼ cup grated cheddar cheese
½ tsp paprika
½ cup kale, diced
1 small tomato, diced
¼ red onion, diced
lemon, squeezed
½ large slice of brown soda bread



  1. Wash hands.
  2. Make sure your oven temperatures are 180oC/160oC Fan/325oF/Gas Mark 4.
  3. Place the grated cheese on the soda bread and sprinkle with paprika.
  4. Place in the oven or under the grill and allow the cheese to melt.
  5. While the bread is toasting, prep your salad.
  6. Dice kale, tomato and onion and add to a small mixing bowl.
  7. Squeeze half a lemon and stir around.
  8. Once the cheese is melted to your liking, remove it from the oven and place your salad on top.


This recipe has been donated by Aoife Kelly, a Student Nutritionist at ATU



Per serving: Half a sandwich (100 g)
Total calories: 168 kcal
Fat: 6.8 g
 of which saturates: 3.5 g
Carbohydrate: 17 g
 of which sugars: 2.9 g
Fibre: 3.2 g
Protein: 7.7 g
Salt: 0.95 g



  • Half a sandwich contains essential nutrients such as calcium and vitamin K1.
  • Calcium is needed for normal growth and development of bone in children.
  • Vitamin K also contributes to maintaining normal bones, which is very important during children’s growth.



  • This does not have to be toasted. It can be served cold or with different vegetables of your liking.
  • Different bread can also be used, for example, granary or sough dough.
  • You can add other flavours as well, for example. Rub a garlic clove over the bread slice before adding the cheese, or add fresh herbs such as basil, chives, parsley or coriander to the salad.


This recipe has been consumer tested by Sylwia Szkup, a student Nutritionist at ATU.

Checked by Kathy Lewis, Registered Nutritionist


© 2023 The Caroline Walker Trust