{"id":5967,"date":"2023-08-14T08:00:00","date_gmt":"2023-08-14T11:00:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=5967"},"modified":"2025-10-27T16:26:46","modified_gmt":"2025-10-27T19:26:46","slug":"sanduiche-natural-5-receitas","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/alimentacao\/sanduiche-natural-5-receitas\/","title":{"rendered":"Sandu\u00edche natural: 5 receitas para incluir na sua refei\u00e7\u00e3o"},"content":{"rendered":"\n<p>Vers\u00e1til, saboroso e f\u00e1cil de fazer, o <strong>sandu\u00edche natural<\/strong> \u00e9 uma \u00f3tima op\u00e7\u00e3o de alimento para quem vive uma vida agitada, mas que, acima de tudo, n\u00e3o dispensa comer algo nutritivo em suas refei\u00e7\u00f5es, seja no <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/cafe-da-manha-saudavel-e-barato\/\" target=\"_blank\" rel=\"noreferrer noopener\">caf\u00e9 da manh\u00e3<\/a><\/strong>, <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-para-o-almoco-8-opcoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">almo\u00e7o<\/a><\/strong> ou <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/lanche-da-tarde-saudavel\/\" target=\"_blank\" rel=\"noreferrer noopener\">lanche da tarde<\/a><\/strong>. Se voc\u00ea tamb\u00e9m \u00e9 assim, n\u00f3s temos uma \u00f3tima not\u00edcia: ensinaremos algumas ideias de receitas!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/08\/sanduiche-natural-peito-de-peru.jpg\" alt=\"sandu\u00edche natural\" class=\"wp-image-5968 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-peito-de-peru.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-peito-de-peru-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Vai um lanche a\u00ed? Confira algumas receitas para preparar em casa!<\/figcaption><\/figure><\/div>\n\n\n<p>Ficou com \u00e1gua na boca? Continue a leitura para conferir todas as receitas de sandu\u00edche natural!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como fazer sandu\u00edche natural?<\/h2>\n\n\n\n<p>Seja de <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-com-file-de-frango-5-opcoes\/\"><strong>frango<\/strong><\/a> desfiado, atum ou at\u00e9 mesmo <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/receitas-vegetarianas\/\"><strong>vegetariano<\/strong><\/a>, existem muitas ideias saborosas de sandu\u00edche natural para preparar e incluir na sua refei\u00e7\u00e3o. Para te ajudar, n\u00f3s separamos algumas ideias f\u00e1ceis para voc\u00ea fazer a\u00ed na sua casa.&nbsp;<\/p>\n\n\n\n<p>Sem mais delongas, vamos l\u00e1?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Sandu\u00edche natural de frango desfiado<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-frango.png\" alt=\"\" class=\"wp-image-14673 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-frango.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-frango-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-frango-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Aprenda a fazer um delicioso sandu\u00edche natural de frango<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folhas de alface;\u00a0<\/li>\n\n\n\n<li>2 cenouras raladas;<\/li>\n\n\n\n<li>1 pacote de p\u00e3o de forma;<\/li>\n\n\n\n<li>4 colheres (sopa) de maionese light;<\/li>\n\n\n\n<li>3 colheres (sopa) de cream cheese;<\/li>\n\n\n\n<li>5 tomates-cereja cortados ao meio;<\/li>\n\n\n\n<li>3 x\u00edcaras (ch\u00e1) de frango cozido e desfiado;<\/li>\n\n\n\n<li>Cheiro-verde picado a gosto.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo<\/strong><\/p>\n\n\n\n<p>Em uma tigela m\u00e9dia, coloque o frango desfiado, os tomates-cereja, a cenoura, a maionese light e o cream cheese. Misture tudo.<\/p>\n\n\n\n<p>Depois, acrescente o cheiro-verde ou qualquer outra erva de sua prefer\u00eancia. Misture novamente.<\/p>\n\n\n\n<p>Em seguida, com o aux\u00edlio de uma colher ou esp\u00e1tula, recheie a metade das fatias do p\u00e3o de forma.&nbsp;<\/p>\n\n\n\n<p>Acrescente uma folha de alface e feche o sandu\u00edche.<\/p>\n\n\n\n<p>Se quiser, prepare as demais fatias de p\u00e3o e cubra com pl\u00e1stico filme para consumir depois.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Sandu\u00edche natural de atum<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/08\/sanduiche-natural-atum.jpg\" alt=\"sandu\u00edche de atum\" class=\"wp-image-5969 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-atum.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-atum-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Confira o passo a passo do sandu\u00edche de atum<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folhas de alface;<\/li>\n\n\n\n<li>1 cenoura ralada;<\/li>\n\n\n\n<li>1 lata de atum escorrida;\u00a0<\/li>\n\n\n\n<li>2 colheres (sopa) de mostarda;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>Azeitonas picadas e sem caro\u00e7o;<\/li>\n\n\n\n<li>1 pacote de p\u00e3o de forma integral;<\/li>\n\n\n\n<li>4 colheres (sopa) de maionese light;<\/li>\n\n\n\n<li>2 colheres (sopa) de salsinha picada.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo<\/strong>&nbsp;<\/p>\n\n\n\n<p>Em um recipiente m\u00e9dio, coloque todos os ingredientes, exceto o p\u00e3o, a alface e os temperos.&nbsp;<\/p>\n\n\n\n<p>Com a ajuda de uma colher, misture todos os ingredientes at\u00e9 ficar com a consist\u00eancia cremosa.&nbsp;<\/p>\n\n\n\n<p>Depois, tempere com pimenta-do-reino e sal a gosto. Misture novamente.&nbsp;<\/p>\n\n\n\n<p>Separe as fatias de p\u00e3o e adicione o recheio.&nbsp;<\/p>\n\n\n\n<p>Antes de fechar, adicione uma folha de alface.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Sandu\u00edche natural vegetariano<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-vegetariano.png\" alt=\"Sandu\u00edche natural vegetariano\" class=\"wp-image-14674 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-vegetariano.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-vegetariano-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-vegetariano-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Uma op\u00e7\u00e3o deliciosa e refrescante de sandu\u00edche natural<\/figcaption><\/figure><\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Folhas de alface;<\/li>\n\n\n\n<li>2 cenouras raladas;<\/li>\n\n\n\n<li>P\u00e3es de forma integral;<\/li>\n\n\n\n<li>Queijo mussarela ralado;<\/li>\n\n\n\n<li>1 tomate cortado em rodelas;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>3 colheres (de sopa) de maionese light.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Em um bowl, coloque a cenoura, a maionese e os temperos a gosto. Misture e reserve ao lado.<\/p>\n\n\n\n<p>Depois, separe as fatias de p\u00e3o de forma e adicione a folha de alface, a rodela de tomate e o queijo ralado.&nbsp;<\/p>\n\n\n\n<p>Nas outras fatias, coloque a mistura e espalhe bem.<\/p>\n\n\n\n<p>Junte uma fatia na outra e sirva em seguida ou embrulhe para comer em outra ocasi\u00e3o.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Sandu\u00edche natural de peito de peru&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/08\/sanduiche-natural.jpg\" alt=\"Sandu\u00edche natural com peito de peru\" class=\"wp-image-5970 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Sandu\u00edche natural com peito de peru? Temos!\n<\/figcaption><\/figure>\n\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folhas de alface;<\/li>\n\n\n\n<li>Tomate em rodelas;<\/li>\n\n\n\n<li>8 fatias p\u00e3o integral;<\/li>\n\n\n\n<li>1 e 1\/2 cenoura ralada;<\/li>\n\n\n\n<li>2 x\u00edcaras (ch\u00e1) de ricota;<\/li>\n\n\n\n<li>1 pote de iogurte natural;<\/li>\n\n\n\n<li>100 g peito de peru defumado;<\/li>\n\n\n\n<li>Sal e pimenta-do-reino a gosto;<\/li>\n\n\n\n<li>2 colheres (sopa) de salsinha picada.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Em um recipiente, coloque a ricota e amasse.&nbsp;<\/p>\n\n\n\n<p>Adicione o iogurte natural, o peito de peru picado, a salsinha e o tempero a gosto. Misture tudo at\u00e9 ficar cremoso.<\/p>\n\n\n\n<p>Depois, em quatro fatias de p\u00e3o, coloque a mistura e espalhe com uma esp\u00e1tula.&nbsp;<\/p>\n\n\n\n<p>Nas outras quatro, coloque a cenoura e a folha de alface.&nbsp;<\/p>\n\n\n\n<p>Junte uma fatia na outra e sirva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Sandu\u00edche natural com ricota<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-ricota.png\" alt=\"Sandu\u00edche natural com ricota\" class=\"wp-image-14675 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-ricota.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-ricota-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/08\/sanduiche-natural-de-ricota-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">A ricota \u00e9 uma op\u00e7\u00e3o deliciosa para rechear seu sandu\u00edche natural<\/figcaption><\/figure><\/div>\n\n\n<p><strong>Ingredientes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Folhas de alface;<\/li>\n\n\n\n<li>2 cenouras raladas;<\/li>\n\n\n\n<li>2 tomates em rodelas;<\/li>\n\n\n\n<li>Salsinha e or\u00e9gano a gosto;<\/li>\n\n\n\n<li>1 beterraba cozida e picada;<\/li>\n\n\n\n<li>4 fatias de p\u00e3o de forma integral;<\/li>\n\n\n\n<li>2 colheres (sopa) de creme de ricota.<\/li>\n<\/ul>\n\n\n\n<p><strong>Modo de preparo&nbsp;<\/strong><\/p>\n\n\n\n<p>Em uma tigela, coloque o creme de ricota, a salsinha e o or\u00e9gano. Misture bem.<\/p>\n\n\n\n<p>Depois, coloque a mistura em duas fatias de p\u00e3o.<\/p>\n\n\n\n<p>Nas outras duas, coloque a alface, a cenoura, a rodela de tomate e a beterraba.<\/p>\n\n\n\n<p>Junte uma fatia na outra e pronto.<br>Cinco ideias de receitas super f\u00e1ceis e pr\u00e1ticas de sandu\u00edche natural, n\u00e9? Se for fazer em casa, tire uma foto e marque a gente no <strong><a href=\"https:\/\/www.instagram.com\/totalpass\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram: @TotalPass<\/a><\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vers\u00e1til, saboroso e f\u00e1cil de fazer, o sandu\u00edche natural \u00e9 uma \u00f3tima op\u00e7\u00e3o de alimento para quem vive uma vida agitada, mas que, acima de tudo, n\u00e3o dispensa comer algo nutritivo em suas refei\u00e7\u00f5es, seja no caf\u00e9 da manh\u00e3, almo\u00e7o ou lanche da tarde. Se voc\u00ea tamb\u00e9m \u00e9 assim, n\u00f3s temos uma \u00f3tima not\u00edcia: ensinaremos [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":5968,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[551,1530,278,1283,1531,1529],"class_list":["post-5967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacao","tag-alimento","tag-comer","tag-receitas","tag-refeicoes","tag-sanduiche","tag-sanduiche-natural"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sandu\u00edche natural: 5 receitas para incluir na sua refei\u00e7\u00e3o<\/title>\n<meta name=\"description\" content=\"Vai um lanchinho a\u00ed? 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