Done right, a sandwich is a thing of beauty: flavourful, filling, and maybe a little bit messy or saucy. If you’re a big sandwich fan like I am, I’ve got a ton of dietitian-approved vegan sandwich ideas for every craving and occasion.
I freaking love a good sandwich. I just wish more sandwich shops knew how to make one. I’m about done with the sad, microscopic amount of hummus and a few pieces of soggy grilled eggplant. So, I’ve gotten kinda good at making my own. Like the Shiitake BLT in Eat More Plants Cookbook. Stacked to the hilt, always with some sort of messy, saucy or cheesy component. The kind of sandwich that makes it hard to wait for lunchtime. If you like THAT kind of sandwich, I’ve got a few vegan sandwich ideas here, just for you (and me!).
How to Make a Healthy Sandwich
As much as the dietitian in me kind of hates calling food ‘healthy’, I know that most folks simply want to make sure their sandwiches fuel their body as much as any other meal they eat. The good news? It’s easier than you think to make a truly nourishing sandwich.
For example, I look at a sandwich the way I look at my plate: are there whole grains? Fruits and veggies? Some healthy fat and some protein? I mean, sometimes, I’m just gonna have a grilled cheeze and call it a day…but if I’m in a phase of eating a lot of sandwiches, I want to keep them balanced so I feel energized.
- Let’s talk bread: Again, sometimes I want a sandwich on some nice crusty sourdough…but my everyday go-to is bread made with whole grains that is high in fibre. My forever fave is Silver Hills sprouted grain bread because 2 slices net me 10 grams of fibre and 12 grams of plant-based protein, so each sandwich I eat really fills me up! Other nutrient-dense choices are 100% rye or spelt sourdough or for open-faced sandwiches, European-style vollkornbrot rye slices—or a nut and seed loaf like the one from My New Roots. (Psst…I routinely partner with Silver Hills cuz I love ‘em…but this post is not sponsored!)
- Fruits and Veggies: This is not the place to be skimpy. Whether you stack ‘em on or pile them on the side, try and get a full cup of the good stuff! And remember, you can play with textures here. Grate or spiralize some carrot or beets. Pile on jarred roasted red peppers. Pickle some onions! Have fun with it.
- Plant-based Protein options: If you’re starting with sprouted grain bread, you’ve already got quite a protein boost. So much so that just adding 2 tablespoons of natural peanut butter will get you a sandwich with 17 grams of protein!! Other plant-based protein options include smashed beans, slices of smoked tofu, thick smears of hummus, marinated tofu or tempeh. You can even sneak protein into a pesto by adding hemp hearts.
- Condiments: Condiments, if used sparingly, are really not too big of a deal unless you’re on a low sodium diet (but if that’s you, you’ve got to know that bread is really high in sodium too!). If sodium isn’t a problem for you, use condiments like mayo, Dijon mustard, pesto, chutney, and hot sauces to build in a level of flavour and sauciness that takes your sandwich over the top!
14 Yummy and Healthy Vegan Sandwich Recipes
For all my vegan sammie fans…here are some of my fave vegan sandwich recipes from around the internet!
This flavourful + filling vegan breakfast sandwich made with a chickpea ‘egg’ and sprouted grain bread is high in fibre and plant-based protein to fuel your morning. Just 10 ingredients and less than 10 minutes to make a single serving!
The big thing on TikTok now is pesto eggs. Basically, you cook the eggs in the oil that’s contained in the pesto, but I put my own spin on them for this sandwich…
Cheesy, spicy, meaty, and smoky, this Buffalo Jackfruit Vegan Grilled Cheese is an indulgent yet wholesome grilled cheese sandwich that will satisfy all of your comfort food cravings!
This vegan low FODMAP egg salad sandwich is utterly craveable and comes together even faster than traditional egg salad! Just 10 minutes to make and 10 ingredients or less.
A vegetarian TLT sandwich inspired by the classic BLT sandwich. This version includes chipotle-marinated tempeh alongside oven-roasted cherry tomatoes, a bit of shredded lettuce, and a generous avocado slather on a thin slice (or two) of great bread.
With all the flavour you crave, these comforting vegan chickpea tuna sandwiches are so easy to make and high in filling fibre and plant-based protein.
Roasted Vegetable and hummus Tartines have been on repeat at home, and they are pure perfection for lunch. Tip: veganize your Tartines with vegan feta!
Tangy, sweet, salty and spicy, this vegan tofu banh mi recipe has it all. I’ve packed this flavorful vegan sandwich with sweet and salty hoisin-glazed tofu, spicy quick-pickled veggies and lots of refreshing herbs. Enjoy!
A Korean-inspired vegan fried chicken sandwich: crispy, flavorful fried oyster mushrooms, spicy gochujang mayo, tangy radish kimchi all sandwiched between soft buttered buns.
This sandwich recipe is a twist on a vegan classic, but has more flavour. One of the best vegan lunch recipes with tang, fresh herbs, and a solid crunch.
A crispy, buttery, salty, cheesy, melty, incredibly flavorful, comforting vegan grilled cheese sandwich that’s made with wholesome ingredients.
This healthy, hearty, fresh hummus sandwich gets one enthusiastic stamp of approval from your resident sandwich skeptic.
Homemade Russian dressing, sautéed tempeh, and vegan Swiss cheese are sandwiched between slices of rye bread to make this Vegan Tempeh Reuben. It’s comforting, smoky, and delicious!
Easy Vegan White Bean Sandwich with Crispy Kale
The perfect combination of creamy, lemony white beans layered with crispy kale! This sandwich takes just 20 minutes to make, it is super filling when served on high fibre bread and makes a great option if you want to meal prep your lunches on Sunday.
Servings: 4 sandwiches
- 1 large bunch curly kale destemmed & torn into large pieces
- 2 tablespoons extra virgin olive oil
- ¼ teaspoon salt
- tiny pinch dried chile flakes
Smashed White Beans
- 2 14 oz cans creamy white beans such as cannelini or navy drained and rinsed
- 2 tablespoons lemon juice freshly squeezed
- 1 small clove garlic micro grated or crushed
- ½ teaspoon salt
- freshly cracked pepper to taste
- pinch smoked paprika (optional)
- 8 slices your favourite bread
- vegan mayo
Preheat oven to 400° Fahrenheit (205° Celsius). Prepare two rimmed baking sheets with parchment paper and set aside.
In a large bowl, toss kale pieces with olive oil, salt and chile flakes. Don’t be tempted to add too many chile flakes or salt, as the seasonings will intensify as the kale pieces shrink in the oven.
Roast kale for 5 minutes, rotate the trays and roast for 3-6 minutes more until kale is a bit crispy but not completely like a kale chip.
If your kale fits on only one tray, it’ll cook more quickly than if you have kale on both racks. Watch carefully so the kale doesn’t burn and set aside when done.
Smashed White Beans
Meanwhile, in a medium bowl or food processor, combine the white beans, lemon juice, garlic, salt and pepper. Add smoked paprika if using.
Smash with a fork or pulse until the mixture looks like a chunky paste. If your beans seem dry, add a bit of olive oil to loosen them up. Taste and adjust lemon juice and salt to your liking.
Assemble the Sandwiches
Toast slices of your favourite bread.
Spread thinly with mayo, then add a half cup of your bean mixture. Top with crispy kale and enjoy!
Option B: serve open-faced, then knife-and-fork it!
This recipe is also delicious with 2-3 cloves of leftover roasted garlic in place of the raw garlic if you’ve got some laying around.