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Ham and Pear Sandwich

Prep time: 15 mins
Cook time: 5 mins
Calories: 310

Sweet and savory, this breakfast sandwich is a welcome break from standard breakfast fare. The pear sauce can be made a few days ahead and reheated in a saucepan or microwave before serving.

Contributing chef Matthew Kadey, RD, is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

Yields 4 servings


  • 1 teaspoon canola oil or grapeseed oil
  • 1 shallot, finely chopped
  • ¼ cup orange juice
  • 2 ripe but firm pears, cored and cut into 1/4-inch dice
  • 2 teaspoons honey
  • 1/4 teaspoon ground cinnamon
  • Pinch of salt
  • 8 teaspoons grainy Dijon-style mustard
  • 8 slices gluten-free bread, toasted
  • 8 slices gluten-free ham
  • 2 cups fresh arugula


1To make pear sauce, heat oil in a small saucepan over medium heat. Add shallot and sauté until softened, about 2 minutes. Add orange juice, pears, honey, cinnamon and pinch of salt. Bring mixture to a boil, reduce heat and cook until pears have softened, about 5 minutes.

2To assemble a sandwich, spread some mustard on a slice of toast and top with ham slices, some pear sauce and arugula. Spread more mustard on a second slice of toast and place on sandwich. Repeat to assemble remaining sandwiches.

1 serving contains 310 calories, 8g total fat, 1g saturated fat, 0g trans fat, 38mg cholesterol, 1024mg sodium, 48g carbohydrates, 5g fiber, 19g sugars, 16g protein.