Low Calorie Torta Sandwiches

Low Calorie Torta Sandwiches

These Low Calorie Torta Sandwiches are just 262 calories and have 22.2g of protein! I have supplied you with 3 different low calorie meats to add to it (including the low calorie carnitas shown) and a low calorie bun and mayo recipe. But knowing many readers will want to use a more traditional bun, I have supplied tips to cut the calories of the traditional telera or bolillo rolls too!

Low Calorie Torta Sandwiches

Everything You’ll Need

  • 2 Low Calorie Buns (or store-bought buns)
  • ¼ cup low fat refried beans
  • 2 tablespoons fresh cilantro (or parsley)
  • ½ cup Low Calorie Shredded Meat (see recipe card below for 3 options!)
  • 1 tomato 
  • 4-8 pickled jalapeno rings (optional)
  • ¼ cup sliced romaine lettuce
  • 2 tablespoons Low Calorie Mayonnaise (see recipe card for more options)
  • 1 tablespoon cotija cheese (optional)

Low Calorie Torta Sandwiches

Low Calorie Torta Sandwiches

Healthy Torta Sandwich Meal Prep and Storage

Batch Cooking: You can meal prep the meat ahead of time and store it in the fridge or freezer until you are ready to make the sandwiches. This is especially helpful in batch cooking! If you do this, make the chicken, beef or pork ahead of time and use it for tacos that night. Then store the rest for later to make these sandwiches.
Meat can be stored in the fridge for 4 days, and the freezer for a month.

Meal Prep: To meal prep these sandwiches, you will want to toast the buns so that they don’t get soggy. You can do this in the oven (cut side up 350 degrees until lightly browned), in a dry pan (cut side down, medium heat until lightly browned), or in a toaster oven just as you would toast bread. Then assemble the sandwiches and store for the next day in the fridge.
I also like to make the buns ahead of time, they will hold in the fridge for a week or the freezer for a month.

Leftover Storage: Store leftovers in the fridge for 1 day (after that they get soggy), not ideal in the freezer.

Low Calorie Torta Sandwiches

Low Calorie Torta Sandwiches Recipe

Low Calorie Torta Sandwiches

Low Calorie Torta Sandwiches

Lose Weight By Eating
These Low Calorie Torta Sandwiches are just 262 calories and have 22.2g of protein. I was able to keep the calories low by using my low calorie burger buns, and my low calorie mayonnaise. But you can go a bit more traditional if you prefer with these tips:
Tips on Buns: The traditional telera or bolillo buns will also work, just slice in half and hollow out 1/3 of the inner part of the buns to cut the calories.
Tips on Mayo: You can skip the mayo, swap it for smashed avocado, or just use Greek Yogurt (it tastes just like sour cream!)
5 from 2 votes
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course dinner, lunch, Main Course
Cuisine Mexican
Servings 2 servings
Calories 262 kcal


  • 2 Low Calorie Buns or store-bought
  • ¼ cup low fat refried beans
  • 2 tablespoons fresh cilantro or parsley
  • ½ cup Low Calorie Shredded Meat see below for options!
  • 1 tomato sliced
  • 4-8 pickled jalapeno rings optional
  • ¼ cup sliced romaine lettuce
  • 2 tablespoons Low Calorie Mayonnaise
  • 1 tablespoon cotija cheese optional


  • Slice the buns in half and smear the beans over the bottom halves of each bun.
  • Top with cilantro and your choice of meat.
  • Add the tomatoes, jalapeños (if you are using), and lettuce.
  • Smear the tops with low calorie mayonnaise (or Greek Yogurt) and sprinkle the cheese over the mayo (so it sticks).
  • Top the sandwiches with the mayo smeared top and serve hot or cold.


Serving: 1sandwichCalories: 262kcalCarbohydrates: 33.2gProtein: 22.2gFat: 4.5gSaturated Fat: 1.1gCholesterol: 21mgSodium: 369mgPotassium: 456mgFiber: 3gSugar: 6.1gCalcium: 116mgIron: 1mg
Keyword Beef Torta Sandwich, Chicken Torta Sandwich, Healthy Torta Sandwiches, Low Calorie Torta Sandwiches, Pork Torta Sandwich
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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

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Low Calorie Torta Sandwiches