There’s something magical about unwrapping a sandwich at the beach. With sun kissing your shoulders and waves undulating rhythmically in the background, suddenly the same turkey sando you’d lament eating al desko transforms into pure gold. Pair that with some salt and vinegar chips and it’s a near euphoric experience. But one has to wonder why something so seemingly mundane can transform simply based on place. It just can’t be because the word “sand” is in the name. There’s got to be more to it. Similar to the bloody mary on a plane phenomena, there has to be some science behind the transformation.
It turns out, there are a few factors at play. First, ocean air carries salt particles that prime taste buds, making everything more intense. The presence of salt actually helps your taste buds perceive that seasoning in your food even more acutely. Hence the affinity for salty dill pickle chips and cured Italian deli meats.
Plus, swimming is known to be one of the best calorie burners out there. After running around in the sand and splashing in the water, both excellent full-body workouts, it’s natural to crave fuel with an urgency that makes every bite feel earned.
“When you’re out in the sun, your body burns energy to cool itself primarily through sweating, which ramps up both your metabolic rate and heart rate,” says Lauren Paletz Karp MS, RD. “This process consumes energy, often leaving you feeling drained and naturally craving fuel to replenish what is lost. A sandwich typically delivers a perfect hit of carbohydrates and protein, and the chips, with their salty crunch, help replace sodium lost through sweat, which is why they’re oddly satisfying in a beach setting.”
Annabelle Breakey
Then there’s what’s going on in your brain. The sound of waves and the endless horizon drop cortisol levels, putting beachgoers in a state of pure presence where taste becomes heightened. On the beach, there’s a plethora of fresh oxygen. All that fresh sea air flooding the system makes people feel alert and alive. Remember how casinos pump oxygen onto the floors to keep you at the tables?
But beyond the science of why they taste great, there’s a methodical way to make the best beach (or boat) sando. The bread needs to be hearty enough to withstand the moisture and salt in the air without turning to mush. Condiments should be strategically layered between cheese and meats, creating moisture barriers that keep everything structurally sound. Smart beach sandwich makers tuck chips directly into their sandwiches for that satisfying crunch that echoes the sound of feet on sand. And pickled things—oh, the pickled things—they cut through the richness and add that bright acidity that makes mouths water even more. Think pepperoncini, gardineira, Mike’s spread, and even classic dills.
Here are five sandwich variations that have become the best beach companions, each one perfect in its own way.
Italian Sub
The Italian sub is the workhorse of beach sandwiches, built on a crusty hoagie roll that can handle the assault of oil and vinegar without crumbling. Layers of salami, capicola, and mortadella create a balance of salty, smokey and fatty cured meats, while provolone acts as the moisture shield between the bread and wet ingredients like lettuce, tomatoes, and the essential pickled cherry peppers and giardiniera. There’s a reason why old school mainstays like Molinari’s and Bay Cities have staying power.
Tuna Salad
Bethenny Frankel has made it her life’s work reviewing chicken and tuna salads, and the popularity of such antics is proof of our love of the genre. Rather than opting for our grandmother’s mayonnaise-heavy version, instead make sure to flake chunks of good albacore with a 50/50 blend of mayo and mustard, plus tons of celery, and a squeeze of lemon. Be sure to use a hearty bread like sliced sourdough or ciabatta, and then add chips into the mix once you’re ready to eat. Jersey Mike’s is a known favorite for good reason.
Turkey Pinwheels
These store-bought mainstays aren’t technically sandwiches, but they’re perfect when you want something that won’t get sandy fingers messy. Herb cream cheese is spread on large flour tortillas, then layered with turkey, swiss cheese, fresh spinach, thin cucumber slices, and pickled red onions before rolling tight and slicing into pinwheels. The cream cheese acts as both flavor and moisture control, while the pickled onions provide that acidic pop that makes taste buds dance. It’s peak nostalgia. Mollie Stone’s makes an excellent version in their deli case.
Jambon Beurre
Sometimes simplicity is perfection. This classic French sandwich requires only thinly sliced ham, butter, cornichons, and a proper baguette. High-quality European butter is spread on both sides of the split baguette, creating the moisture barrier and rich base flavor, then layered with thin slices of jambon de Bayonne and a few cornichons for that essential pickled element. The combination of salty ham and creamy butter becomes transcendent when eaten with sand between your toes. Pick one up at L.A.-fave Republique or Clark Street Bakery and tote it to the beach.
Fig, Burrata, and Arugula
This is the special occasion beach sandwich, built on focaccia bread already infused with olive oil and herbs. A thin layer of fig jam is spread on one side, then topped with room-temperature burrata, peppery arugula, and sometimes prosciutto, finished with a drizzle of good olive oil and perhaps some balsamic glaze makes for a real treat.
