Vegetable Sandwich

This Vegetable Sandwich is packed with healthy rainbow veggies, avocado, hummus and tofu. It’s the perfect fun and easy lunch or snack and a delicious way to eat your greens! Vegan, gluten-free slices, dairy-free and easily paleo.

Healthy Vegetable Sandwich Recipe

Looking for a fun and delicious way to eat your vegetables? This Rainbow Vegetable Sandwich is packed with gorgeous fresh veggies, creamy avocado, hummus, tofu and is the perfect healthy no-cook lunch or vegan snack.

It comes together quickly and can easily be customized depending on what vegetables you like or have on hand. Toast up some of your favorite gluten-free bread and pile on all the beautiful colors of the rainbow for a fun lunch for kids and adults!

Ingredients you need

• Bread of your choice: Gluten-free, grain-free, keto or paleo if needed. We like BaseCulture’s Grain-Free SourDough bread.
• Vegan butter: Softened. You can sub with ghee or regular unsalted butter if not dairy-free.
• Roma tomato: Heirloom or plum tomatoes work too.
• Red onion: Thinly sliced.
• Cucumber: Sliced into rounds.
• Avocado: Cut into slices.
• Everything bagel seasoning: Just a sprinkle for flavor.
• Hummus or Mustard: You can use your homemade hummus or store-bought. Dijon mustard works great too as a low carb option.
• Baby spinach: Romaine lettuce or kale work too.
• Microgreens: Use broccoli sprouts or pea sprouts for a refreshing crunch.
• Carrot: Sliced into ribbons using a vegetable peeler.
• Tofu: Baked or air fried tofu or tempeh are all delicious options. Omit and sub with protein of choice for paleo.

How to make this Vegetable Sandwich

1. Spread butter on bread: Spread some butter on both slices of the bread.
2. Toast the bread: Lightly coat a nonstick pan with avocado oil spray or olive oil spray. Place both slices on the pan and heat over medium heat. Toast to your preference, then flip and toast the other side. Transfer the toast to a cutting board or a plate.
3. Prepare the Vegetables: Meanwhile, use a sharp knife to slice the tomato, onion and cucumber into medium thin rounds. (Soak the onion in cold water for a few minutes, if desired to remove the bite.)
4. Mash the avocado and season: With a fork, mash avocado on one slice of toasted bread. Sprinkle with a little bit of everything bagel seasoning.
5. Add hummus or mustard: Spread hummus or mustard on the other slice.
6. Assemble the Sandwich: Carefully layer the mashed avocado slice with all the vegetables in a pretty order  (or divide the filling between both slices then close together). For the “rainbow effect” layer them in ROYGBIV order.  Close the sandwich with the hummus slice on top, then press down gently. Cut the sandwich into halves and enjoy!

More easy lunch recipes you will love: 

Smashed Chickpea Salad

Tuna Salad

5 from 1 vote

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Rainbow Vegetable Sandwich

Prep Time

10 mins

 

This Rainbow Vegetable Sandwich is packed with crunchy colorful veggies, avocado, hummus and tofu. It's the perfect fun and healthy lunch or snack and a delicious way to eat your greens! Vegan, gluten-free slices, dairy-free and easily paleo.

Course: Lunch, Snack

Cuisine: American

Keyword: rainbow vegetable sandwich, vegan sandwich, vegetable sandwich

Servings: 1 serving

Calories: 291 kcal

Author: Kelly

Ingredients

• 2 slices bread of your choice. , gluten-free, grain-free, keto or paleo if needed. We like BaseCulture's Grain-Free SourDough bread.
• A little bit of vegan or unsalted butter slightly softened enough to spread
• 1 small roma tomato
• Red onion 1-3 thin slices
• Cucumber 2-3 thin round slices
• 1/2 large avocado
• A sprinkle of everything bagel seasoning
• Preferred hummus or mustard spicy brown, Dijon, etc.
• Small handful baby spinach
• A little bit of microgreens broccoli sprouts or pea sprouts - about 1-2 tablespoons
• 1-2 ribboned carrot slices
• 1-2 thin rectangle slices of baked or air fried tofu or tempeh

Instructions

1. Spread some butter on both slices of the bread.

2. Lightly coat a nonstick pan with avocado oil spray or olive oil spray. Place both slices on the pan and heat over medium heat. Toast to your preference, then flip and toast the other side. Transfer the toast to a cutting board or a plate.
3. Meanwhile, use a sharp knife to slice the tomato, onion and cucumber into medium thin rounds. (Soak the onion in cold water for a few minutes, if desired to remove the bite.)
4. With a fork, mash avocado on one slice of toasted bread. Sprinkle with a little bit of everything bagel seasoning.
5. Spread hummus on the other slice.
6. Carefully layer the mashed avocado slice with all the vegetables in a pretty order  (or divide the filling between both slices then close together). For the “rainbow effect” layer them in ROYGBIV order.  Close the sandwich with the hummus slice on top, then press down gently. Cut the sandwich into halves and enjoy!

Nutrition Facts

Rainbow Vegetable Sandwich

Amount Per Serving (1 serving)

Calories 291 Calories from Fat 27

% Daily Value*

Fat 3g5%

Carbohydrates 14g5%

Fiber 13g52%

Sugar 5g6%

Protein 15g30%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.