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    Home » Recipes » Sandwich

    Avocado Veggie Sandwich

    May 7, 2017 by Kaitlin

    Jump to Recipe

    This quick & easy vegan Avocado Veggie Sandwich is piled high with fresh vegetables, sprouts, and creamy mashed avocado. Customize as desired or add baked tofu or tempeh for more protein!

    Avocado Sandwich on a plate with tomato, spinach, sprouts, and onion

    This easy (5-10 minute) avocado sandwich is a lunchtime favorite!

    What makes this sandwich special is the combination of:

    • Mashed avocado on one slice of bread
    • Mustard or hummus on the other slice of bread

    They both add great taste and flavor, but also act as a helpful "glue" keeping the veggies in place.

    Fresh ingredients laid out on a white table

    Ingredients for Avocado Sandwich

    For this recipe you will stack together:

    • Your favorite bread: I use organic whole grain bread when possible, and lightly toast it for added flavor and texture. Sourdough is a great choice as well.
    • Avocado
    • Roma tomato
    • Red onion
    • Cucumber slices
    • Fresh baby spinach: Or substitute another leaf lettuce, arugula, romaine lettuce, etc.
    • Hummus: Or you can use mustard or other creamy sandwich spread.
    • Clover sprouts or alfalfa sprouts: These are optional, but I really enjoy this addition!
    Hand holding up half of an avocado veggie sandwich

    Customizing

    Make it just the way you like it, or layer it with other ingredients such as:

    • Thin slices of savory baked tofu or tempeh
    • Vegan mayonnaise: I like this oil-free Cashew Mayo, but use your own favorite mayo or sandwich spread.
    • Vegan cheese slices: Add a slice of provolone cheese for added taste.
    • Sauerkraut
    • Other vegetables: Try roasted red bell pepper, or herbs like fresh basil.

    Tip: This sandwich is a great choice for packed lunches, picnics, meal prep, and quick meals at home.

    Vegan avocado sandwich with veggies and sprouts on a white plate

    For more inspiration, also browse all 15 minute recipes or avocado recipes.

    Avocado Sandwich on a plate with tomato, spinach, sprouts, and onion

    Avocado Veggie Sandwich

    A quick and easy avocado sandwich stacked with fresh veggies, sprouts, and creamy mashed avocado. Add baked tofu or tempeh for a protein boost!
    5 from 8 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 10 minutes minutes
    Total Time: 10 minutes minutes
    Author: Kaitlin - The Garden Grazer
    Course: Main Dish
    Cuisine: Gluten-Free Option, Oil-Free, Vegan
    Servings: 1

    Ingredients

    • 2 slices of your favorite bread* (gluten-free if desired)
    • 1/2 large avocado
    • 1 small roma tomato
    • Red onion (a few slices)
    • Cucumber (a few slices)
    • Small handful baby spinach
    • Favorite hummus or mustard (spicy brown, Dijon, etc.)
    • Optional: alfalfa/clover sprouts, sauerkraut, grated carrot, other veggies of choice, or baked tofu
    Prevent your screen from going dark

    Instructions

    • Lightly toast your bread (if desired).
    • Meanwhile, slice tomato, cucumber, and onion.
    • With a fork, mash avocado on one slice of toasted bread.
    • On the other slice, spread mustard (or hummus, etc.)
    • Layer your veggies between the two slices, place halves together, and enjoy!

    Notes

    *Bread: I use organic whole grain bread when possible.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Avocado Veggie Sandwich
    Amount per Serving
    Calories
    365
    % Daily Value*
    Fat
     
    18
    g
    28
    %
    Saturated Fat
     
    3
    g
    19
    %
    Potassium
     
    858
    mg
    25
    %
    Carbohydrates
     
    44
    g
    15
    %
    Fiber
     
    11
    g
    46
    %
    Sugar
     
    7
    g
    8
    %
    Protein
     
    10
    g
    20
    %
    Vitamin A
     
    1366
    IU
    27
    %
    Vitamin C
     
    24
    mg
    29
    %
    Calcium
     
    89
    mg
    9
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Sodium: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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    If you are enjoying this vegan Avocado Veggie Sandwich recipe, also check out:

    • Asian Style Chopped Salad
    • Red Lentil Sweet Potato Stew
    • Vegan BLT with Tempeh Bacon

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

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      Cashew Tofu Lettuce Wraps (Vegan!)
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      BBQ Ranch Tempeh Wrap (Vegan!)
    • Crispy Tofu Wrap

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Food for Dissertating

      May 25, 2021 at 5:56 pm

      5 stars
      This was surprisingly delightful! I wrote about how you inspired me today on my own blog. I used alfalfa sprouts, and for some reason forgot to put in the onion, but it was delicious enough I made it more than once. The next time I put in onions that I'd forgotten and subbed a lemon tahini dressing in for the hummus. I tried adding some tofu steaks cut thinly one day, too. This is a winner, and so easy. Thanks for giving me ideas. Without you I probably never would have eaten sprouts.

      Reply
      • Kaitlin

        May 26, 2021 at 12:45 pm

        That's so great! And thank you for the mention on your blog. I checked it out and your photo looks delicious. Your kind & helpful feedback is appreciated!

        Reply
    2. Susan

      December 28, 2020 at 4:36 pm

      5 stars
      This is one of the most delicious things I've ever tasted. I made it exactly as stated with the addition of alfalfa sprouts.

      Reply
      • Kaitlin McGinn

        January 05, 2021 at 1:05 pm

        So great to hear, Susan! Thanks for the kind feedback.

        Reply
    3. Eddie Mahger

      November 25, 2020 at 5:12 pm

      5 stars
      Thank you so much for the recipe. I shared it on Facebook.

      Reply
      • Kaitlin McGinn

        November 29, 2020 at 10:48 am

        Thanks for sharing, Eddie! Very appreciated.

        Reply
    4. Richa Bhatnagar

      July 10, 2020 at 9:36 am

      5 stars
      We used oregano, black pepper and salt along with mozzarella. Cucumber and tomato along with the mashed avocado. Was good. Cheesy. Cucumber did get lost though. Thank you for the recipe.

      Reply
      • Kaitlin McGinn

        July 10, 2020 at 10:31 am

        Awesome to hear! Great idea adding oregano.

        Reply
    5. Richa Bhatnagar

      July 06, 2020 at 5:02 am

      I'm planning to make this today for breakfast. What about seasonings? Also how about cheese as an addition. Or its not required?

      Reply
      • Kaitlin McGinn

        July 10, 2020 at 9:24 am

        Hi Richa! Of course - please feel free to adapt and play around based on your own favorite sandwich additions! Flavored hummus, various cheeses, baked or seasoned tofu, etc. are all wonderful. Would love to hear if you give it a go!

        Reply
    6. Makayla

      April 17, 2019 at 8:46 pm

      What is the white grass stuff? And would it taste good with regular non-vegan mayo?

      Reply
      • Kaitlin McGinn

        April 25, 2019 at 9:11 am

        Hi! They're clover sprouts - light, crisp, delicious and I love sprouting them at home. (And yes, this will work with any mayo or your other favorite spread like hummus, etc.) Hope you enjoy!

        Reply

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    Hello, I'm Kaitlin!
    I live in Montana and share vegan recipes that are easy and healthy. About Me →

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