Posted by Top Ten Vegan Sandwich Ideas for a Healthy Lunch
Are you looking for some Vegan sandwich ideas to change up your diet? Trying healthy new alternatives is beneficial for a healthy system. I hope you will enjoy the ideas listed below and add them to your Vegan diet.
Vegan Sandwich Ideas Introduction
If you’re on the lookout for some healthy lunch options, consider some vegan sandwich ideas that will help you get through the work day without feeling sluggish or suffering from munchies in the afternoon. Here are ten of the best vegan sandwich ideas for a healthy lunch.
Crostini with Hummus and Roasted Vegetables
All you need to do is preheat your oven to 375 degrees, then toss small cut-up pieces of any vegetable you want with about two tablespoons of olive oil, salt and pepper in a baking pan. Once your vegetables are evenly coated, place them in your preheated oven and roast them until they’re soft and golden brown.
You can also add spices like garlic powder or red pepper flakes if you have them on hand. Once your veggies are done roasting, spread 2 tablespoons of hummus over one slice of sourdough bread and top it with roasted vegetables.
Serve while warm or wrap up tightly in plastic wrap to eat later. For an extra punch of flavor, try adding thinly sliced cucumbers or bell peppers to your sandwich. This vegan sandwich idea will make a healthy lunch that tastes great at work.
Grilled Cheese (Plant-Based)
A classic, American sandwich that’s easy to make vegan. This grilled cheese can be served with tomato soup or on its own. Whichever way you choose, it is sure to satisfy your taste buds while you fill up on vegan goodness.
Add other healthy ingredients if you’d like tomatoes, avocados, spinach and hummus are all great choices. What kind of bread would be best? A whole-grain tortilla works well.
You could also use traditional bread and toast it in a panini press; just make sure not to add too much butter or oil to keep it vegan. The last option is using bagels for even more variation—the sky’s really the limit here.
Caprese Toast
This is one of my favorite vegan sandwiches that’s easy to make and super healthy. All you need is a baguette, tomato, basil, mozzarella and balsamic vinaigrette. Cut your tomato in half, then place it face down on top of fresh basil leaves.
Top with thin slices of cheese (I prefer mozzarella) before placing it under your broiler until melted. Take two slices of your baguette and spread balsamic vinaigrette onto each slice. Place Caprese toast on one slice before topping with additional tomato and cheese if desired.
Finish by spreading pesto onto remaining piece of bread before topping with melted cheese sandwich. If you want to be even healthier, use avocado instead of cheese.
The Ultimate BLT (Veganized)
The Ultimate BLT is made from tempeh bacon, avocado, lettuce and tomatoes. There are many vegan BLT recipes out there, but they generally involve an alternative to mayonnaise that leaves something to be desired in terms of taste.
This recipe solves that problem by using Vegenaise as its base. The result is delicious, the best vegan BLT you’ll ever have! Be sure to pair it with a healthy roll or bread. A slice of whole-wheat bread contains only 80 calories, so even if you go crazy on your toppings (as we did), your sandwich will still come in under 300 calories.
If you’re not looking to make your own vegan bacon, try Morningstar Farms® Smoky Tempeh Strips instead. They can also be paired with fresh veggies and smeared with vegenaise to create a tasty sandwich. Or just get some pre-made vegan cheese like Daiya Cheddar Style Shreds to put on top.
Vegan cheese makes everything better… even vegan sandwiches. Topped off with mustard or hot sauce if desired. If you prefer pickles over tomatoes, feel free to add them too.
Avocado Toast with Fried Egg
Sure, avocado toast is pretty easy to whip up. But it’s also even easier if you buy pre-sliced bread and just pop it in your toaster oven when you get home from work. If you want an extra dose of protein and veggies, cook up some egg whites or an omelet and put them on top of avocado slices sprinkled with sea salt.
For something different, substitute hummus or pesto for mayo. The combination of crunchy vegetables and eggs will help fill you up at lunchtime.
A Reuben Sandwich
A traditional Reuben involves corned beef and sauerkraut on rye bread, but if you can’t find/don’t like corned beef, don’t fret. Replace it with tofu or tempeh, and make sure to choose a light dressing (try one made with sauerkraut!) instead of mayo.
Pair it with vegan cheese and you won’t miss the meat. If you prefer to eat vegan during lunch but not at other times, we’ve got some ideas below that will help even out your diet. Many vegan lunch sandwiches are high in sodium because they contain lots of processed ingredients, just keep that in mind when making your choice.
Tomato, Basil & Mozzarella Panini
Thinly slice a large tomato and some fresh basil leaves and layer them in between mozzarella slices on a piece of whole-wheat bread. Top with another piece of bread. Cook using an oil spray, on both sides until golden brown, turning once if needed.
Serve warm and enjoy! Get even more flavor by adding pesto or balsamic vinegar to your panini before cooking.
For those watching their salt intake, it’s best to go easy on any extra seasonings added during cooking, as these can quickly increase total daily salt intake for most people; try reducing your overall daily salt intake instead to see how you feel in terms of how much flavor you can enjoy from your food.
Sriracha Tofu Sandwiches
So we love tofu, and we love sriracha, so why not put them together? The result is tofu sandwiches with a kick. Here’s how to make them:
Take some extra-firm tofu and slice it into four pieces lengthwise. Lay each piece on top of one another, put some sriracha sauce in between each layer of tofu, stack on some veggies like carrots and cucumbers (or whatever you have in your fridge), wrap in foil and bake for 20 minutes at 375 degrees. Open up that foil package and eat right away.
Pesto Grilled Cheese Sandwiches With Spinach and Cherry Tomatoes
Once you’ve had pesto, you’ll always want to have it around, especially when paired with grilled cheese. The combination of soft and chewy bread with salty and tangy pesto is truly fantastic.
Use your favorite vegan cheese on these, but if you have time, try making your own vegan cheese to really make them top-notch. For added texture and flavor, add some sautéed spinach or cherry tomatoes before topping with pesto sauce.
Portobello Mushroom Burgers
This portobello mushroom burger recipe is sure to be an instant hit in your home. Baked portobello mushroom halves are filled with vegan cheese, grilled onions and spinach, then served on rye buns with tahini sauce and your favorite veggies.
With 4 grams of fiber per serving and 16 grams of protein, these sandwiches will fill you up without going overboard on fat or calories. Eat one of these healthy vegan sandwiches for lunch or dinner and you’ll feel satisfied all afternoon.
How Healthy is the Vegan Diet?
When you look at the most recent evidence, there is no debate. Eating a whole-food, plant-based vegan diet free of meat and dairy is good for our health and well-being.
Vegan foods low in saturated fat include vegetables, fruit, grains, legumes, nuts, and seeds. Even high-fat plant foods like avocados, nuts, and seeds have no cholesterol, so a vegan diet is cholesterol-free.
A vegan diet is also high in antioxidants and fibers, both of which can benefit your health, body, and muscle recovery.
A whole-food, plant-based diet that excludes meat, dairy, and eggs can help lower cholesterol and improve heart health.
Vegan Sandwich Ideas Conclusion
Vegan sandwiches are one of my favorite lunches to make and eat. This list has inspired me to try some new combos I’ve never tried before. My kids love vegan sandwiches too, so I like that these are healthy options that they can enjoy with me.
One of our favorites is our vegan peanut butter & jelly sandwich. It’s yummy! And it helps that he can make it himself, so we don’t have to spend as much time in front of the stove or in line at Sonic while we wait for his lunch treat.
