Guys I honestly didn’t think I could be sold on a Veggie Sandwich. But these vegetarian sandwiches are the best things to happen to my weeknight dinner routine this summer. An herby, cheesy spread on one side, creamy avocado on the other, and the perfect combo of fresh veggies in between, plus a lil Havarti cheese to amp up the flavor. I will show you the secrets for perfectly toasted sourdough, so that your sandwich doesn’t fall apart into a soggy mess. I’m obsessed with this recipe. It’s the most refreshing summer dinner or lunch!
Table of Contents
- Y’all…the best veggie sandwich
- Veggie sandwich rules
- Veggie sandwich recipe ingredients
- How to make a veggie sandwich
- What to serve with a veggie sandwich
- How to store leftover vegetarian sandwiches
- How can I make these ahead of time?
- Veggie sandwich frequently asked questions
- More light and refreshing dinner recipes
- Laura’s Fresh Veggie Sandwich Recipe
The other day we were at Chick-fil-A for lunch, and Edison, who is 4, starts choking a little. Nothing life threatening, but you know it always freaks everyone out a bit to hear someone coughing nonstop like that. The whole restaurant is kind of watching out of the corner of their eye while we wallop him on the back over and over. Eric goes to get more water, things settle down, I’m holding him on my lap. I quietly ask him, Edison, what happened, were you eating your chicken too fast? He responds with a lively, “Oh no Mom, I was drinking ketchup.”
Oh well okay then. Apparently I didn’t notice he has moved developmentally past the stage of dipping fries and sucking off the ketchup, like any self-respecting toddler. No, now he’s bypassing the fries entirely to get to the main event: chugging that ketchup like it’s a Gatorade commercial.
Well at least I know he won’t starve this summer. Ketchup was a tomato at some point. I’m adding that to his vegetable count for the day.
How is everyone’s summer coming along? I feel like I’m in a literal time warp these days, things are moving so fast. We over scheduled the fun, as usual! Life’s tough, right?? Are you keeping up with your menu plan lately? It’s kicking my butt, and we eat “leftovers” way more often than I care to admit 😂
But meals like today’s Veggie Sandwiches are saving me! The idea of turning on the oven for anything that is not cookies is just not happening right now.
My sister Laura told me about these sandwiches she makes for her family in the summer, and I’ve been meaning to try them for literally years, but I was held up by all my preconceived notions about what makes a decent sandwich.
Table of Contents
- 1 Y’all…the best veggie sandwich
- 2 Veggie sandwich rules
- 3 Veggie sandwich recipe ingredients
- 4 How to make a veggie sandwich
- 5 What to serve with a veggie sandwich
- 6 How to store leftover vegetarian sandwiches
- 7 How can I make these ahead of time?
- 8 Veggie sandwich frequently asked questions
- 9 More light and refreshing dinner recipes
Y’all…the best veggie sandwich
Truly, I did not think I could be sold on a Veggie Sandwich. (What’s a sammie without the main event, right? Where’s my ham and turkey? Where’s my Dagwood stack??)
But my sister Laura knows what’s up. She has been tweaking and perfecting this process for years now, and it’s one of her kid’s favorite meals. You know when a kid can get on board with a vegetable sandwich, something is up.
I finally tried it, and my whole sandwich belief system has been turned on its head. I never thought I could be into a sandwich without cold cuts the way I’m into this one, honest.
There is a secret of course, and it’s all about the SAUCE. (Don’t worry it does not involve drinking ketchup.) Two sauces, actually, which I think is key. Here are some other basics about this sandwich:
Veggie sandwich rules
Write these down in your heart.
- high quality sourdough bread is nonnegotiable
- you must toast the INSIDE of the bread, but not the outside. This will save you from shards of toasty bread tearing the roof of your mouth to shreds (I can’t be the only one here right??) Also, pivotally important, toasting the inside helps the sandwich hold up to all the inherently watery veggies we are stuffing it with.
- not one sauce, but two. Involving cream cheese and avocados, your welcome.
- fresh herbs are essential in this sauce. I have subs listed if you can’t get fresh, but I promise, it’s worth it.
- PICKLED ONIONS amp up the flavor of this sandwich so so much. Do not skip, my friends.
- Don’t buy a crap tomato. If your tomato sucks, your sandwich sucks.
- Seasoning your veggies is key (like salting the tomatoes and onions). We want to enhance, not mask the flavors.
All these elements combine to create something legendary. These veggie sandwiches fill you up without feeling heavy, and are so perfect on a day when it’s 105 degrees outside, and for a hot minute there you were seriously considering popsicles for dinner.
I had a couple friends over on the day I made and photographed these sandwiches. They both took pictures of the printed out recipe I was using, and made it for their families for dinner. Here is Mardee’s sandwich:
She says, “In the last week I’ve probably had about 10 of these veggie sandwiches. New life level achieved! Also, since I’m in my 40s, I add pickled beets.” Ha! Now I’m wondering why I didn’t add pickled beets. Doesn’t this look so good??
Veggie sandwich recipe ingredients
It looks like a long list, but I promise these sandwiches are simple, with no hard-to-find ingredients. The full recipe is below, don’t go making your sandwich from this list; this sandwich is all about the assembly. In other words, don’t miss a chance to let me boss you around. See my BLT recipe for another 20,000 words on how to make a sandwich. This is not an apology.
- cream cheese
- a quality nonfat greek yogurt
- kosher salt
- dill, dried or fresh (but really, fresh)
- parsley, dried or fresh
- onion powder
- chives
- sliced sourdough bread
- avocado
- lemon
- baby spinach
- large tomatoes, heirloom if possible, make it happen people
- English cucumber
- sprouts or microgreens
- black pepper
How to make a veggie sandwich
Start by prepping your pickled onions. You will not regret this!
Slice them thin, and squeeze lime or lemon juice over the top. Sprinkle with a lil salt and pepper, and set aside. They will start to turn delightfully pink.
Now make the cream cheese spread.
Do you HAVE to use fresh dill and parsley? Technically no, but I’m tellin’ you. If you can swing it, do it. It amps up the flavor so much.
Now toast the bread, we are going to pop them under the broiler, just a couple minutes! Butter the top side if you are ready for the most epic sandwich, you can skip it if you are in a rush or counting calories.
Don’t walk away!! I have literally lit bread on FIRE doing this exact thing! You know how a Watched Pot Never Boils? Well. Broiling Bread Burns Always. 🤣 I’m telling you, just stick around.
Slice your tomatoes nice n thick. Set them on paper towels and sprinkle with salt and pepper. This helps get rid of extra moisture, so our sandwich doesn’t completely fall apart.
Now make your avocado spread, which is basically just Guacamole. I mean, why are we not adding this to every sandwich ever, amiright?
Spread cream cheese on the buttery-toasty-side of one slice of bread. Spread guac on another toasty side.
And then here is Laura’s tried and true veggie layering order. This is SCIENCE guys, don’t mess:
1) tomatoes on cream cheese
2) as many layers of thin sliced cucumbers as you want
3) sprouts
4) pickled onions
5) slice of Havarti cheese, if using
6) spinach last, which will stick perfectly to the avocado spread on the other bread slice.
You can see that my spinach is perched a bit precariously, ha. It’s actually almost easier to add the spinach right to the guac spread on the other slice of bread, then smash.
And voila! This sandwich is really good with the Havarti, but I promise, it doesn’t need it. It’s good with just the veggies. It’s like magic!
What to serve with a veggie sandwich
My go-to for sides is usually a salad or vegetables, but those are already in the sandwich! Ha! If you’re looking to round out the meal a bit, here are some good options.
How to store leftover vegetarian sandwiches
Vegetables are mostly water. Making a veggies sandwich ahead of time is like trying to package up your water and your bread in the same plastic bag. Don’t go there unless you really love soggy bread.
You’re much better off only assembling sandwiches as you need them. Have extra veggies ready to go in case someone wants more, but don’t put any extra sandwiches together until someone decides for sure they want one.
Instead of storing already made sandwiches, store individual components and assemble as needed. The sourdough goes back in its bag and can be out at room temperature for a few days. All fresh veggies can either be returned to their container or added to an airtight container with a lid and kept in the fridge for a few days. The cream cheese spread can also be stored in a tupperware in the fridge. Mashed avocado can tend to brown, so try to only make what you will use. I have a whole section in my guacamole post about how to store avocado so it doesn’t go brown if you’d like to learn more!
How can I make these ahead of time?
These sandwiches are a decent option for meal planning. Not everything can be done ahead of time, but you can certainly get a head start.
Bread freezes beautifully, so you can always keep a loaf handy in the freezer. The cream cheese mixture can be made ahead and stored in the fridge covered. It will stay fresh for 4-5 days. You can make the avocado spread up to 2-3 days ahead of time, but it will get a little discolored in the fridge.
(You can also freeze avocado that has already been mashed! It’s not quite the same as fresh, a little more watery, but it can be done. Just add the avocado to a freezer ziplock bag and seal with as much air squeezed out as possible. Try to use it within one month. Leave it out on the counter for 10-15 minutes, give it a stir, and it should be good to go.)
As for the veggies themselves: Cucumbers can be chopped ahead of time. The pickled onions can and should be made ahead of time, they will last in the fridge just fine for up to 7 days. Fresh bell pepper can be sliced and stored ahead. Everything else (tomatoes especially) needs to be sliced last minute.
Veggie sandwich frequently asked questions
Yes! Sourdough is one of the healthiest breads around, with lots of nutrients, fiber, and even some protein. The creamy cheese spread has some sneaky protein as well from the nonfat Greek yogurt. And then EVERYTHING else is a vegetable, and a non-starchy one at that. All that means is that these veggies are very nutrient dense but with much fewer calories than things like corn, potatoes, etc.
So many! In this sandwich we focus on cucumber, baby spinach, tomatoes, and sprouts or microgreens. Other raw options include bell pepper, onion, mushroom, artichoke hearts, cabbage or radiccio (cut into strips), sliced radishes, arugula or baby kale, or any other kind of greens you enjoy. If you roast or sauté asparagus, eggplant, carrot, zucchini, or yellow squash, those would all be great options for a cooked veggie sandwich. You could even try mashing legumes like chick peas, lentils, or green peas as a topping or as a spread!
I love a good THICK and creamy sauce for my veggie sandwich; this is not a drippy burger (No ketchup drinking here) There is already a LOT of water content in fresh vegetables. If you have a very thin sauce, it will make the sandwich fall apart faster. For this recipe, there are two great sauces. A creamy, herb-seasoned cheese and yogurt spread, and delicious, lemony mashed avocado. Those are my favorite, but I think Homemade Chipotle Sauce, Garlic Aioli (Classic and Cheater Versions), Tzatziki Sauce, Homemade Horseradish, Bacon Blue Cheese Dip, Tyrokafteri (Spicy Feta Cheese Spread), or even a light drizzle of Balsamic Vinegar Reduction would all be amazing on a vegetable sandwich!
Easy! Pick your bread, pick your sauce or spread, and pick your favorite fresh veggies! In this recipe we’re using sourdough bread, a cream cheese spread, and mashed avocado. Then, layer in baby spinach, sliced tomato, sliced cucumber, and sprouts. It’s pretty simple! You could also try other veggies like yellow bell pepper, lettuce, or anything else you love. Be sure to look at the recipe card for tips and tricks on how to make your sandwich amazing!
Vegetables of course! Also eggs, cheese, mashed beans, lentils, or chickpeas. Today’s sandwich we are just focusing on veggies. I love me some beef y’all, but sometimes I think it’s such a shame that our culture is so meat-focused. We all need to spend more time enjoying an heirloom tomato from a farmer’s market; it really gives that ham and cheese a run for its money!
More light and refreshing dinner recipes
When the summer weather really starts to kick in, I am all about salads, grilling, and easy recipes like these sandwiches to avoid cooking in the kitchen. Here are some other options you’ll love!
- Grilled Squash, Red Pepper, and Feta Sandwich >> these are SUCH old photos haha!! But this recipe is so so good in the summer time, I love it.
- 20 Minute Broccoli Lemon Pasta Skillet >> quick and easy, the best for an easy weeknight meal
- Easy Sesame Noodles with Spring Veggies >> veggies and noodles in an amazing sesame peanut sauce. It’s served chilled and I seriously LOVE it in the summer
- My Favorite Green Goddess Salad >> like to eat your weight in greens? THIS is the salad for you!
- Easy Broccoli and Bacon Salad >> a classic that can be served as a side, a lunch, or a super light main
- Italian Tortellini and Pepperoni Pasta Salad >> my favorite Italian pasta salad, chock full of all the goods like pepperoni, cherry tomatoes, cheese, olives, and more
- How To Make The Best BLT Sandwich! >> minimal cooking, and the best way to take advantage of delicious summer tomatoes
- Grilled Tomato, Basil & Mozzarella Salad (Caprese Salad Recipe) >> quick grilling tomatoes and ciabatta bread adds so much flavor to this delicious salad!
- Lemon Pasta with Ricotta and Fresh Peas (30 Minutes) >> perfect for warm weather and so good
- Light Citrus Buttered Prawns with Zoodles from The Wooden Skillet
- Grilled Eggplant with Greek Relish and Creamy Polenta from Feasting at Home
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Guys I honestly didn’t think I could be sold on a Veggie Sandwich. But these vegetarian sandwiches are the best things to happen to my weeknight dinner routine this summer. An herby, cheesy spread on one side, creamy avocado on the other, and the perfect combo of fresh veggies in between, plus a lil Havarti cheese to amp up the flavor. I will show you the secrets for perfectly toasted sourdough, so that your sandwich doesn’t fall apart into a soggy mess. I’m obsessed with this recipe. It’s the most refreshing summer dinner or lunch!
Prevent your screen from going dark
- Make the pickled onions: Do this first so the onions have time to soften. Slice half a red onion and add to a small bowl. Juice 1 lime or lemon and add to the onion. Sprinkle generously with salt and pepper. Set aside, going back to stir the onions every few minutes.
- Make the cream cheese spread: Add 4 ounces cream cheese to a medium bowl and use a spatula to stir it into a creamy paste, trying to get out the lumps. Add 3/4 cup greek yogurt and mix them together.
- Add 1/2 teaspoon kosher (or sea) salt, black pepper to taste, and 1/2 teaspoon onion powder. Use fresh herbs if you have them; they seriously make this sandwich over the top. Chop up about 1 and 1/2 tablespoons dill, 2 tablespoons parsley, and 1 tablespoon chives if you have them. (Use dried herbs if you don’t have fresh: 3/4 teaspoon dried dill, 1 teaspoon dried parsley, 1/2 teaspoon chives.) Mix really well until everything is evenly dispersed and the spread is a little more creamy. Set aside.
- Toast the bread: Move your oven rack to the top of the oven, right under the broiler. Preheat your broiler for 1-2 minutes. Put all the slices of bread you plan to use on a large baking sheet. Spread the tops with soft butter, if you want this to be the BEST sandwich. It’s optional!
- Broil for 2-4 minutes. Set your timer for 1 minute at a time and do not walk away. Check it every 30-60 seconds. Leave your oven door open and watch it if you want to! This bread will light on fire so fast if you forget about it! Pull them out when they are just browned on top; they will still be soft on the under side. Set aside.
- Prep the tomatoes: Slice your tomatoes about 3/8 inch thick. (A little more than 1/4 inch, but not quite 1/2 inch.) Set the slices on double lined paper towels. Sprinkle the top of each slice with salt and pepper and let them rest. (this helps get rid of excess moisture)
- Make the avocado spread: Cut the avocados and scoop out the flesh onto a plate or cutting board. Mash with a fork. Add the juice of 1/2 lemon and 1/4 teaspoon salt. Stir it to combine. Taste it and make sure it has enough salt.
- Prep the rest of the veggies: Slice the cucumber thin, with a knife or mandolin.
- Flip the tomatoes over onto new double layered paper towels, and season lightly with salt and pepper on the new side.
- Sandwich assembly: Stir the spread one more time. Assembly can be buffet style, or you can make the sandwiches for your guests and have them cut and ready to serve. Here’s how it goes down:
- Take matching bread slices. On THE TOASTED SIDE, add a thick layer of cream cheese spread. On the other piece of bread (on the toasted side!) add a good smear of mashed avocado. It’s important to put the toasted side of the bread on the inside to save the roof of your mouth (am I the only one constantly injured from sharp toast??) It also helps your sandwich hold up to all the veggies, which are so watery they will ruin your sandwich faster than you can say soggy sad.
- Layer the veggies on your sandwich in this order: 1) tomatoes on cream cheese 2) as many layers of thin sliced cucumbers as you want 3) sprouts 4) pickled onions 5) slice of Havarti cheese, if using 6) spinach last, which will stick perfectly to the avocado spread on the other bread slice.***
- Cut the sandwich in half. I will leave it up to you whether this sandwich is sliced diagonally or rectangle; some opinions are too sacred to be imposed upon.
- 1 block cream cheese (8oz)
- 1 and 1/2 cups greek yogurt
- 1 teaspoon kosher salt (or sea salt) (use less if you are using table salt)
- 3 tablespoons fresh dill
- 1/4 cup fresh parsley
- 1 teaspoon onion powder
- 2 tablespoons chives (optional)
**Chives: Sometimes I have a hard time finding chives, and then sometimes they are like 5 dollars for a bunch. I cheap out and buy green onions instead and just chop them really tiny as if they were chives. Green onions have a little bit stronger of a flavor than chives, but it’s close.
***Other veggie ideas: You can add any veggie you like to this sandwich. My next top picks would be pepperoncinis, sliced bell pepper, or sliced roasted bell pepper from a jar. You could also add mushroom, artichoke hearts, cabbage or radiccio (cut into strips), sliced radishes, arugula or baby kale, or any other kind of greens you enjoy. If you roast or sauté asparagus, eggplant, carrot, zucchini, or yellow squash, those would all be great options for a cooked veggie sandwich!
Calories: 621kcal | Carbohydrates: 55g | Protein: 22g | Fat: 37g | Saturated Fat: 18g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 75mg | Sodium: 1132mg | Potassium: 775mg | Fiber: 8g | Sugar: 9g | Vitamin A: 1632IU | Vitamin C: 34mg | Calcium: 293mg | Iron: 4mg
