Veggie & Hummus Sandwich

This Veggie & Hummus Sandwich is a colorful, satisfying, and heart-healthy lunch option that comes together in just 10 minutes. Whole-grain bread is layered with creamy hummus and mashed avocado, then stacked high with fresh vegetables for crunch, flavor, and nutrition. It’s versatile, customizable, and perfect for a quick lunch at home, work, or on the go.

Why You’ll Love This Recipe

• Wholesome & filling: Packed with fiber, protein, and healthy fats.

• Customizable: Use your favorite hummus flavor or swap in different vegetables.

• Meal-prep friendly: Easy to assemble and great for lunchboxes.

• Nutrient-rich: Full of vitamins, minerals, and antioxidants from fresh veggies.

• Plant-based: Naturally vegan and dairy-free.

• Quick & easy: Ready in just 10 minutes with no cooking required.

• Gut-friendly: Whole grains and fiber-rich vegetables support digestion.

• Heart-healthy: Avocado and hummus provide unsaturated fats and plant protein.

• Kid-friendly: Mild flavors and fun textures make it a great sandwich for all ages.

• Portable: Stays fresh when wrapped tightly, making it perfect for work or travel.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 slices whole-grain bread
3 tablespoons hummus
¼ avocado, mashed
½ cup mixed salad greens
¼ medium red bell pepper, sliced
¼ cup sliced cucumber
¼ cup shredded carrot

Directions

1. Prepare the spreads:
   Spread the hummus evenly over one slice of bread and mash the avocado onto the other slice.

2. Layer the vegetables:
   Top one slice with salad greens, bell pepper, cucumber, and shredded carrot.

3. Assemble the sandwich:
   Place the second slice of bread on top, spread-side down.

4. Serve:
   Slice in half and enjoy immediately, or wrap tightly for a packable lunch.

Servings and timing

Serves: 1
Prep time: 10 minutes
Total time: 10 minutes

Variations

• Bread swap: Try sourdough, pita pockets, wraps, or seeded rolls.

• Hummus flavors: Use roasted red pepper, garlic, or spicy hummus.

• Extra crunch: Add sprouts, radishes, or broccoli slaw.

• Protein boost: Add sliced hard-boiled egg, tofu, or grilled chicken if desired.

• Cheesy option: Add a slice of cheddar, Swiss, or vegan cheese.

• Pickled twist: Include banana peppers, pickles, or sauerkraut.

• Mediterranean style: Add olives, feta, and fresh basil.

• Spicy kick: Drizzle with hot sauce or sprinkle with chili flakes.

• Sweet balance: Add thin slices of apple or pear for a sweet-savory combo.

• Low-carb: Swap bread for large lettuce leaves or collard greens as a wrap.

Storage/Reheating

• Refrigerator: Best enjoyed fresh, but can be stored wrapped tightly in the fridge for up to 4 hours.

• Meal prep tip: Keep spreads and veggies separate until ready to assemble to prevent sogginess.

• Do not reheat: This sandwich is meant to be eaten cold or at room temperature.

FAQs

Is a Veggie & Hummus Sandwich a good packable lunch?

Yes—it’s perfect for lunchboxes or on-the-go meals. Just wrap it tightly to keep it fresh.

What should I pair with a Veggie & Hummus Sandwich?

Pair it with fruit, a small salad, or soup for a balanced meal.

Is there a difference between store-bought and homemade hummus?

Both work well. Store-bought is convenient, but homemade allows you to control flavor and ingredients.

Can I make this sandwich ahead of time?

Yes, but for the best texture, assemble close to serving time. Prep the ingredients ahead and store separately.

What type of bread works best?

Whole-grain bread is ideal for fiber and structure, but any sturdy bread or wrap will work.

How do I keep avocado from browning?

Squeeze lemon juice over the mashed avocado and store in an airtight wrap.

Can I add more veggies?

Absolutely—tomatoes, onions, zucchini, or spinach are great additions.

Is this sandwich vegan?

Yes, as written, it’s fully plant-based.

Can I add cheese?

Yes—feta, mozzarella, or Swiss cheese pair well if you’re not keeping it vegan.

How many calories are in this sandwich?

About 325 calories per serving, with 13g of protein, 40g of carbs, and 14g of healthy fat.

Conclusion

The Veggie & Hummus Sandwich is a simple yet nourishing lunch that’s quick to prepare, endlessly customizable, and packed with flavor. With creamy hummus, heart-healthy avocado, and crisp vegetables layered on whole-grain bread, it’s a satisfying meal that supports gut health, heart health, and overall wellness. Whether you’re meal-prepping for the week or making a fast lunch at home, this sandwich is a fresh and delicious choice.

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