Mealtime Makeover: Grilled Cheese

Mealtime Makeover: Grilled Cheese

Whole-grain bread, reduced-fat cheese, and no frying make this favorite sandwich nutritious. Goes great with a glass of skim milk and some low-sodium tomato soup. And this no-stove-needed recipe is one kids can make it on their own!

Prep time: 5 minutes


This Recipe:

  • 2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)
  • 2 slices of reduced-fat American cheese

Traditional Recipe:

  • 2 slices white bread
  • 2 slices American cheese
  • 1 tbsp butter


  1. Toast bread.
  2. Add cheese slices to one slice of bread.
  3. Top with other slice of bread.
  4. Wrap sandwich in paper towel.
  5. Microwave on HIGH for 20 seconds or until cheese is melted (do not overcook).

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):

This RecipeTraditional Recipe
298 calories380 calories
21 g protein16 g protein
10 g fat24 g fat
5.4 g sat. fat15 g sat. fat
31 g carbohydrate25 g carbohydrate
6 g fiber1 g fiber
26 mg cholesterol62 mg cholesterol
1203 mg sodium1184 mg sodium
704 mg calcium359 mg calcium
5.4 mg iron2 mg iron
120 mcg folic acid68 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Add tomato slices between cheese slices before microwaving to sneak in an extra vegetable serving.

Reviewed by: Mary L. Gavin, MD