Description

This Healthy Veggie Hummus Sandwich is the perfect balance of flavor, nutrition, and convenience. Made with creamy hummus, fresh vegetables, and hearty whole-grain bread, it’s a quick, satisfying, and energizing lunch option. Whether you’re meal-prepping for the week or need a fast, wholesome meal on the go, this plant-based sandwich delivers fiber, protein, and essential nutrients to keep you fueled throughout the day.

Ingredients

Scale

2 slices whole-grain bread (or gluten-free if needed)
3 tablespoons hummus (plain, roasted red pepper, or your favorite variety)
½ avocado, mashed
¼ cup baby spinach or arugula
¼ red bell pepper, thinly sliced
¼ cucumber, thinly sliced
¼ cup shredded carrot
2–3 slices red onion (optional, for extra flavor)
1 teaspoon lemon juice (to enhance freshness)
Pinch of salt and black pepper

Optional Additions:

1 teaspoon za’atar or everything bagel seasoning for extra flavor
A sprinkle of sunflower or pumpkin seeds for crunch
1 teaspoon balsamic glaze for added depth

Instructions

Step 1: Prepare the Ingredients

Toast the bread (optional) for extra crunch and to prevent sogginess.
Mash the avocado in a small bowl and mix with lemon juice, salt, and black pepper.

Step 2: Assemble the Sandwich

Spread a generous layer of hummus on one slice of the bread.
Spread the mashed avocado on the other slice.
Layer the spinach (or arugula), cucumber, red bell pepper, shredded carrot, and red onion over the hummus.
Sprinkle with seasonings or seeds if using.
Close the sandwich with the second slice of bread, pressing gently to hold everything together.

Step 3: Serve & Enjoy

Slice in half and serve immediately, or wrap tightly for a grab-and-go meal.
Pair with a side of fruit, soup, or a simple green salad for a complete meal.

Notes

Customization: Swap in your favorite vegetables like tomatoes, sprouts, or grilled zucchini.
Make it spicy: Add a dash of red pepper flakes or sriracha for heat.
Meal Prep Tip: Store pre-chopped veggies separately and assemble fresh for a quick meal.
Storage: Best enjoyed fresh but can be stored in an airtight container for up to 24 hours (toast the bread to prevent sogginess).

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Lunch
Method: No-cook
Cuisine: Mediterranean-Inspired

Nutrition

Serving Size: 1 sandwich
Calories: 365 Kcal
Sugar: 5g
Sodium: 480mg
Fat: 16g
Saturated Fat: 2.5g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 100g
Protein: 12g
Cholesterol: 0mg

Keywords: hummus sandwich, veggie sandwich, quick lunch, healthy sandwich, plant-based