ClosePhoto: Photographer / Jen Causey, Food Stylist / Ali Ramee, Prop Stylist / Christine KeelySandwiches come in all shapes and sizes, and there are endless avenues of possibility and deliciousness. From tuna salad to a classic grilled cheese, sandwiches can be enjoyed at any time. One of our favorite things about sandwiches is that you can pile on the veggies, from crunchy cucumbers to colorful leafy greens. Here, find our expert guide to crafting the tastiest vegetarian sandwich that’s packed with protein.Step #1: Choose Your BreadBuilding a sandwich is like building a house—you need a strong foundation or everything will fall apart. Bread isthecrucial structural ingredient in a sandwich.While there are plenty of options in the bread aisle, we suggest choosing a whole-grain loaf. Whole grains are higher in fiber and protein than their refined-grain counterparts, which can help you feel more satisfied for longer after eating. Plus, research shows thateating more fibercan help support gut health andcan even reduce your risk of heart disease.TheDietary Guidelinesrecommend making at least half of your daily grain consumption whole grains to reap some of these impressivehealth benefits.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are some ofour favorite whole-grain breads:Flax breadSeeded breadWhole-wheat sourdoughSprouted-grain breadSprouted-rye breadWhole-wheat breadSome of these breads may also have a refined-grain version, so be sure to check the package and look for 100% whole wheat or another whole grain as the first ingredient to ensure you’re getting the full benefits.Toasting the bread is an optional step, but one that could be beneficial, especially if you’re making the sandwich ahead of time. Depending on the veggies you choose, they may be higher in water content, and thus could risk turning the bread soggy. Toasting the bread helps maintain and solidify its structure so you’re not left with a sodden mess.Step #2: Spread on a Creamy LayerA creamy layer is essential for flavor and structure in a veggie sandwich. Not only does it prevent the sandwich from being dry, but it can help anchor the other ingredients (because no one wants to take a bite only to have the ingredients fall out the other end).Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are ingredients that make a delicious creamy spread:AvocadoBeansCream cheeseGoat cheeseHummusPlain Greek yogurtRicotta cheeseMayonnaiseThe creamy layer is a great way to add protein to your sandwich. Ingredients like Greek yogurt, beans and hummus aresome of the top vegetarian protein sourcesyou can add to your diet. If using beans or avocado, mash them to turn them into a nice spreadable consistency. You can also mix and match creamy ingredients, like cutting cream cheese with plain Greek yogurt to add some tangy notes. While mayonnaise doesn’t pack the same protein punch as these other ingredients (it’s mainly fat), it is a completely acceptable (and delicious) sandwich spread, too.Step #3: Pile on the VeggiesNow, on to themeatveggies of the matter: the vegetables. In any great sandwich, you want a range of textures and flavors to keep things interesting. When selecting the veggies for your sandwich,aim to add a variety of different colored veggies for their health benefits. Red produce like bell peppers and tomatoes containlycopene, an antioxidant that helps protect your eyes and skin, while purple veggies like eggplant contain anthocyanins, an antioxidant that can keep your heart healthy.Depending on the veggies you choose, you may also add some plant-based protein. Veggies like spinach, artichokes and kale aresome of the top high-protein vegetables. A 1-cup serving of spinach packs 5 grams of protein, while a 1-cup serving of artichokes has 4 grams of protein. Eating enough protein iscrucial to supporting a range of bodily processes, from bone health to blood sugar balance.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeWe recommend choosing at least one vegetable from two of the categories below when building your sandwich.Crunchy vegetables:Banana peppersBell peppersCarrotsCeleryCucumbersPicklesRed onionSnow peasLeafy vegetables:Beet greensCabbageKaleLettucesMicrogreens/sproutsSpinachWatercressHardy vegetables: You may opt to cook these hardy vegetables first before adding them to a sandwich.Artichoke heartsBeetsEggplantMushroomsSquashTomatoes (yes, we know this is technically a fruit)When assembling the sandwich, leave a perimeter around the edge of the bread so there’s room for ingredients to shift around while you eat without anything falling out.Step #4: Add the CheeseWhile veggies are the true star of the sandwich, adding a slice of cheese can be a tasty accompaniment. If you are already using a spreadable cheese as your creamy element, we recommend skipping an additional slice of cheese to help keep the sodium down. A layer of cheese mayalso come with some health benefitslike cutting your risk for heart disease (thanks to nutrients like calcium, potassium and magnesium) and supporting muscle mass (thanks to its protein content). Adding a slice of cheese is also another way to add some protein to your sandwich.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are some cheeses to try:BrieCheddarMozzarellaParmesanProvoloneSwissStep #5: Slice It UpWhether you’re team horizontal, vertical or diagonal, you can slice your sandwich in whatever direction your heart desires. Or, depending on the sandwich, you may not even need to cut it. If you are cutting your sandwich, make sure to use a bread knife or other sharp knife that can slice through all the layers with ease.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeRecipes to Try01of 05Cucumber SandwichPhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnView Recipe02of 05White Bean & Avocado SandwichView Recipe03of 05Veggie & Hummus SandwichView Recipe04of 05Tomato-&-Avocado Cheese SandwichView Recipe05of 05Veggie SandwichView RecipeWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Photo: Photographer / Jen Causey, Food Stylist / Ali Ramee, Prop Stylist / Christine Keely
Sandwiches come in all shapes and sizes, and there are endless avenues of possibility and deliciousness. From tuna salad to a classic grilled cheese, sandwiches can be enjoyed at any time. One of our favorite things about sandwiches is that you can pile on the veggies, from crunchy cucumbers to colorful leafy greens. Here, find our expert guide to crafting the tastiest vegetarian sandwich that’s packed with protein.Step #1: Choose Your BreadBuilding a sandwich is like building a house—you need a strong foundation or everything will fall apart. Bread isthecrucial structural ingredient in a sandwich.While there are plenty of options in the bread aisle, we suggest choosing a whole-grain loaf. Whole grains are higher in fiber and protein than their refined-grain counterparts, which can help you feel more satisfied for longer after eating. Plus, research shows thateating more fibercan help support gut health andcan even reduce your risk of heart disease.TheDietary Guidelinesrecommend making at least half of your daily grain consumption whole grains to reap some of these impressivehealth benefits.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are some ofour favorite whole-grain breads:Flax breadSeeded breadWhole-wheat sourdoughSprouted-grain breadSprouted-rye breadWhole-wheat breadSome of these breads may also have a refined-grain version, so be sure to check the package and look for 100% whole wheat or another whole grain as the first ingredient to ensure you’re getting the full benefits.Toasting the bread is an optional step, but one that could be beneficial, especially if you’re making the sandwich ahead of time. Depending on the veggies you choose, they may be higher in water content, and thus could risk turning the bread soggy. Toasting the bread helps maintain and solidify its structure so you’re not left with a sodden mess.Step #2: Spread on a Creamy LayerA creamy layer is essential for flavor and structure in a veggie sandwich. Not only does it prevent the sandwich from being dry, but it can help anchor the other ingredients (because no one wants to take a bite only to have the ingredients fall out the other end).Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are ingredients that make a delicious creamy spread:AvocadoBeansCream cheeseGoat cheeseHummusPlain Greek yogurtRicotta cheeseMayonnaiseThe creamy layer is a great way to add protein to your sandwich. Ingredients like Greek yogurt, beans and hummus aresome of the top vegetarian protein sourcesyou can add to your diet. If using beans or avocado, mash them to turn them into a nice spreadable consistency. You can also mix and match creamy ingredients, like cutting cream cheese with plain Greek yogurt to add some tangy notes. While mayonnaise doesn’t pack the same protein punch as these other ingredients (it’s mainly fat), it is a completely acceptable (and delicious) sandwich spread, too.Step #3: Pile on the VeggiesNow, on to themeatveggies of the matter: the vegetables. In any great sandwich, you want a range of textures and flavors to keep things interesting. When selecting the veggies for your sandwich,aim to add a variety of different colored veggies for their health benefits. Red produce like bell peppers and tomatoes containlycopene, an antioxidant that helps protect your eyes and skin, while purple veggies like eggplant contain anthocyanins, an antioxidant that can keep your heart healthy.Depending on the veggies you choose, you may also add some plant-based protein. Veggies like spinach, artichokes and kale aresome of the top high-protein vegetables. A 1-cup serving of spinach packs 5 grams of protein, while a 1-cup serving of artichokes has 4 grams of protein. Eating enough protein iscrucial to supporting a range of bodily processes, from bone health to blood sugar balance.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeWe recommend choosing at least one vegetable from two of the categories below when building your sandwich.Crunchy vegetables:Banana peppersBell peppersCarrotsCeleryCucumbersPicklesRed onionSnow peasLeafy vegetables:Beet greensCabbageKaleLettucesMicrogreens/sproutsSpinachWatercressHardy vegetables: You may opt to cook these hardy vegetables first before adding them to a sandwich.Artichoke heartsBeetsEggplantMushroomsSquashTomatoes (yes, we know this is technically a fruit)When assembling the sandwich, leave a perimeter around the edge of the bread so there’s room for ingredients to shift around while you eat without anything falling out.Step #4: Add the CheeseWhile veggies are the true star of the sandwich, adding a slice of cheese can be a tasty accompaniment. If you are already using a spreadable cheese as your creamy element, we recommend skipping an additional slice of cheese to help keep the sodium down. A layer of cheese mayalso come with some health benefitslike cutting your risk for heart disease (thanks to nutrients like calcium, potassium and magnesium) and supporting muscle mass (thanks to its protein content). Adding a slice of cheese is also another way to add some protein to your sandwich.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are some cheeses to try:BrieCheddarMozzarellaParmesanProvoloneSwissStep #5: Slice It UpWhether you’re team horizontal, vertical or diagonal, you can slice your sandwich in whatever direction your heart desires. Or, depending on the sandwich, you may not even need to cut it. If you are cutting your sandwich, make sure to use a bread knife or other sharp knife that can slice through all the layers with ease.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeRecipes to Try01of 05Cucumber SandwichPhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnView Recipe02of 05White Bean & Avocado SandwichView Recipe03of 05Veggie & Hummus SandwichView Recipe04of 05Tomato-&-Avocado Cheese SandwichView Recipe05of 05Veggie SandwichView RecipeWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Sandwiches come in all shapes and sizes, and there are endless avenues of possibility and deliciousness. From tuna salad to a classic grilled cheese, sandwiches can be enjoyed at any time. One of our favorite things about sandwiches is that you can pile on the veggies, from crunchy cucumbers to colorful leafy greens. Here, find our expert guide to crafting the tastiest vegetarian sandwich that’s packed with protein.Step #1: Choose Your BreadBuilding a sandwich is like building a house—you need a strong foundation or everything will fall apart. Bread isthecrucial structural ingredient in a sandwich.While there are plenty of options in the bread aisle, we suggest choosing a whole-grain loaf. Whole grains are higher in fiber and protein than their refined-grain counterparts, which can help you feel more satisfied for longer after eating. Plus, research shows thateating more fibercan help support gut health andcan even reduce your risk of heart disease.TheDietary Guidelinesrecommend making at least half of your daily grain consumption whole grains to reap some of these impressivehealth benefits.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are some ofour favorite whole-grain breads:Flax breadSeeded breadWhole-wheat sourdoughSprouted-grain breadSprouted-rye breadWhole-wheat breadSome of these breads may also have a refined-grain version, so be sure to check the package and look for 100% whole wheat or another whole grain as the first ingredient to ensure you’re getting the full benefits.Toasting the bread is an optional step, but one that could be beneficial, especially if you’re making the sandwich ahead of time. Depending on the veggies you choose, they may be higher in water content, and thus could risk turning the bread soggy. Toasting the bread helps maintain and solidify its structure so you’re not left with a sodden mess.Step #2: Spread on a Creamy LayerA creamy layer is essential for flavor and structure in a veggie sandwich. Not only does it prevent the sandwich from being dry, but it can help anchor the other ingredients (because no one wants to take a bite only to have the ingredients fall out the other end).Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are ingredients that make a delicious creamy spread:AvocadoBeansCream cheeseGoat cheeseHummusPlain Greek yogurtRicotta cheeseMayonnaiseThe creamy layer is a great way to add protein to your sandwich. Ingredients like Greek yogurt, beans and hummus aresome of the top vegetarian protein sourcesyou can add to your diet. If using beans or avocado, mash them to turn them into a nice spreadable consistency. You can also mix and match creamy ingredients, like cutting cream cheese with plain Greek yogurt to add some tangy notes. While mayonnaise doesn’t pack the same protein punch as these other ingredients (it’s mainly fat), it is a completely acceptable (and delicious) sandwich spread, too.Step #3: Pile on the VeggiesNow, on to themeatveggies of the matter: the vegetables. In any great sandwich, you want a range of textures and flavors to keep things interesting. When selecting the veggies for your sandwich,aim to add a variety of different colored veggies for their health benefits. Red produce like bell peppers and tomatoes containlycopene, an antioxidant that helps protect your eyes and skin, while purple veggies like eggplant contain anthocyanins, an antioxidant that can keep your heart healthy.Depending on the veggies you choose, you may also add some plant-based protein. Veggies like spinach, artichokes and kale aresome of the top high-protein vegetables. A 1-cup serving of spinach packs 5 grams of protein, while a 1-cup serving of artichokes has 4 grams of protein. Eating enough protein iscrucial to supporting a range of bodily processes, from bone health to blood sugar balance.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeWe recommend choosing at least one vegetable from two of the categories below when building your sandwich.Crunchy vegetables:Banana peppersBell peppersCarrotsCeleryCucumbersPicklesRed onionSnow peasLeafy vegetables:Beet greensCabbageKaleLettucesMicrogreens/sproutsSpinachWatercressHardy vegetables: You may opt to cook these hardy vegetables first before adding them to a sandwich.Artichoke heartsBeetsEggplantMushroomsSquashTomatoes (yes, we know this is technically a fruit)When assembling the sandwich, leave a perimeter around the edge of the bread so there’s room for ingredients to shift around while you eat without anything falling out.Step #4: Add the CheeseWhile veggies are the true star of the sandwich, adding a slice of cheese can be a tasty accompaniment. If you are already using a spreadable cheese as your creamy element, we recommend skipping an additional slice of cheese to help keep the sodium down. A layer of cheese mayalso come with some health benefitslike cutting your risk for heart disease (thanks to nutrients like calcium, potassium and magnesium) and supporting muscle mass (thanks to its protein content). Adding a slice of cheese is also another way to add some protein to your sandwich.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeHere are some cheeses to try:BrieCheddarMozzarellaParmesanProvoloneSwissStep #5: Slice It UpWhether you’re team horizontal, vertical or diagonal, you can slice your sandwich in whatever direction your heart desires. Or, depending on the sandwich, you may not even need to cut it. If you are cutting your sandwich, make sure to use a bread knife or other sharp knife that can slice through all the layers with ease.Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali RameeRecipes to Try
Sandwiches come in all shapes and sizes, and there are endless avenues of possibility and deliciousness. From tuna salad to a classic grilled cheese, sandwiches can be enjoyed at any time. One of our favorite things about sandwiches is that you can pile on the veggies, from crunchy cucumbers to colorful leafy greens. Here, find our expert guide to crafting the tastiest vegetarian sandwich that’s packed with protein.
Step #1: Choose Your Bread
Building a sandwich is like building a house—you need a strong foundation or everything will fall apart. Bread isthecrucial structural ingredient in a sandwich.
While there are plenty of options in the bread aisle, we suggest choosing a whole-grain loaf. Whole grains are higher in fiber and protein than their refined-grain counterparts, which can help you feel more satisfied for longer after eating. Plus, research shows thateating more fibercan help support gut health andcan even reduce your risk of heart disease.
TheDietary Guidelinesrecommend making at least half of your daily grain consumption whole grains to reap some of these impressivehealth benefits.
Photographer / Jen Causey, Prop Stylist / Claire Spollen, Food Stylist / Ali Ramee
Here are some ofour favorite whole-grain breads:
Some of these breads may also have a refined-grain version, so be sure to check the package and look for 100% whole wheat or another whole grain as the first ingredient to ensure you’re getting the full benefits.
Toasting the bread is an optional step, but one that could be beneficial, especially if you’re making the sandwich ahead of time. Depending on the veggies you choose, they may be higher in water content, and thus could risk turning the bread soggy. Toasting the bread helps maintain and solidify its structure so you’re not left with a sodden mess.
Step #2: Spread on a Creamy Layer
A creamy layer is essential for flavor and structure in a veggie sandwich. Not only does it prevent the sandwich from being dry, but it can help anchor the other ingredients (because no one wants to take a bite only to have the ingredients fall out the other end).
Here are ingredients that make a delicious creamy spread:
The creamy layer is a great way to add protein to your sandwich. Ingredients like Greek yogurt, beans and hummus aresome of the top vegetarian protein sourcesyou can add to your diet. If using beans or avocado, mash them to turn them into a nice spreadable consistency. You can also mix and match creamy ingredients, like cutting cream cheese with plain Greek yogurt to add some tangy notes. While mayonnaise doesn’t pack the same protein punch as these other ingredients (it’s mainly fat), it is a completely acceptable (and delicious) sandwich spread, too.
Step #3: Pile on the Veggies
Now, on to themeatveggies of the matter: the vegetables. In any great sandwich, you want a range of textures and flavors to keep things interesting. When selecting the veggies for your sandwich,aim to add a variety of different colored veggies for their health benefits. Red produce like bell peppers and tomatoes containlycopene, an antioxidant that helps protect your eyes and skin, while purple veggies like eggplant contain anthocyanins, an antioxidant that can keep your heart healthy.
Depending on the veggies you choose, you may also add some plant-based protein. Veggies like spinach, artichokes and kale aresome of the top high-protein vegetables. A 1-cup serving of spinach packs 5 grams of protein, while a 1-cup serving of artichokes has 4 grams of protein. Eating enough protein iscrucial to supporting a range of bodily processes, from bone health to blood sugar balance.
We recommend choosing at least one vegetable from two of the categories below when building your sandwich.
Crunchy vegetables:
Leafy vegetables:
Hardy vegetables: You may opt to cook these hardy vegetables first before adding them to a sandwich.
When assembling the sandwich, leave a perimeter around the edge of the bread so there’s room for ingredients to shift around while you eat without anything falling out.
Step #4: Add the Cheese
While veggies are the true star of the sandwich, adding a slice of cheese can be a tasty accompaniment. If you are already using a spreadable cheese as your creamy element, we recommend skipping an additional slice of cheese to help keep the sodium down. A layer of cheese mayalso come with some health benefitslike cutting your risk for heart disease (thanks to nutrients like calcium, potassium and magnesium) and supporting muscle mass (thanks to its protein content). Adding a slice of cheese is also another way to add some protein to your sandwich.
Here are some cheeses to try:
Step #5: Slice It Up
Whether you’re team horizontal, vertical or diagonal, you can slice your sandwich in whatever direction your heart desires. Or, depending on the sandwich, you may not even need to cut it. If you are cutting your sandwich, make sure to use a bread knife or other sharp knife that can slice through all the layers with ease.
Recipes to Try
01of 05Cucumber SandwichPhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnView Recipe02of 05White Bean & Avocado SandwichView Recipe03of 05Veggie & Hummus SandwichView Recipe04of 05Tomato-&-Avocado Cheese SandwichView Recipe05of 05Veggie SandwichView Recipe
01of 05Cucumber SandwichPhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnView Recipe
01of 05
Cucumber Sandwich
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth Blackburn
View Recipe
02of 05White Bean & Avocado SandwichView Recipe
02of 05
White Bean & Avocado Sandwich
03of 05Veggie & Hummus SandwichView Recipe
03of 05
Veggie & Hummus Sandwich
04of 05Tomato-&-Avocado Cheese SandwichView Recipe
04of 05
Tomato-&-Avocado Cheese Sandwich
05of 05Veggie SandwichView Recipe
05of 05
Veggie Sandwich
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