Red Pepper, Arugula, and Goat Cheese Pumpernickel Panini

Switch it up from your usual lunch sandwich with this panini. It’s a warm, savory lunch that will leave you feeling satisfied. To increase the amount of whole grains in this recipe, you can choose 100% whole wheat bread or another bread that has whole wheat flour first on the ingredient list.

Nutrition Facts

Serving Size: 1 sandwich

  • Calories 190
  • Carbohydrate 29 g
  • Protein 9 g
  • Fat 4 g
  • Saturated Fat 1 g
  • Sugars 3 g
  • Dietary Fiber 9 g
  • Cholesterol 5 mg
  • Sodium 400 mg

This Recipe Serves 4


1 1/3 ounces soft goat cheese
3 tablespoons organic low-fat cottage cheese
2 teaspoons fresh lemon juice
1 large garlic clove, minced
1/2 teaspoon freshly ground black pepper, or to taste
8 (1-ounce) slices pumpernickel or rye bread
1 (16-ounce) jar roasted organic red bell peppers, well drained and cut into 12-16 pieces
16 large arugula leaves
12 large fresh basil leaves


  1. In a small bowl, stir the goat cheese, cottage cheese, lemon juice, garlic, and black pepper together until well combined.
  2. Thinly spread goat cheese mixture evenly on the top of each bread slice. Layer red pepper on top of 4 bread slices and top with the other slices.
  3. Place each sandwich on a preheated panini grill over medium heat. Lightly place the lid on the sandwiches. Grill 5 minutes or until toasted. Cook in batches, if necessary. Alternatively, pan-toast sandwiches in a preheated nonstick skillet over medium heat for 3 to 4 minutes per side, or until toasted.
  4. Immediately fill each panini with arugula and basil. Slice each in half diagonally.

From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

Photo: Roasted Red Bell Pepper, Arugula, and Goat Cheese Pumpernickel Panini from The All Natural Diabetes Cookbook. PNC Photography: Photographer: Peter Papoulakos

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