The warmer weather is re-introducing me to my love for sandwiches! Also, who says that sandwiches can’t fit into a healthy diet? They certainly can! Pack them with veggies, healthy fats and protein and you have yourself a balanced meal!
Carbs have gotten a bad rap over the past few years, but that doesn’t mean you need to give up bread for good! These healthy sandwich recipes are proof that you can eat better while still enjoying the taste and convenience!
Each one of these sandwiches pack in the fibre, plant-based protein and micronutrients. I also put in the creative thought to bring you different plant-based proteins for each of them, along with different flavour profiles – so you will never get bored!
If you’re a meal prepper like me, I would recommend assembling the sandwich before you are about to eat it. This is so the ingredients don’t make a soggy mess! Check out the above photo – this is how I packed all of the sandwiches in my fridge.
Without further ado, here are my favourite sandwich recipes! Tell me which ones you’d like to try and watch me make the on Youtube here!
Tempeh BLT
Ingredients
Marinade
- 3 Tbsp Soy Sauce/Tamari
- 2 Tbsp Maple Syrup
- 1 Tbsp Avocado Oil
- 1.5 Tsp Balsamic Vinegar
- 1 Tsp Liquid Smoke
- 0.5 Tsp Cumin
- 0.5 Tsp Garlic Powder
Sandwich Ingredients
- 8 Slices Bread
- 8 Oz Tempeh Sliced
- 2 Cups Mixed Greens
- 1 Tomato
- Vegan Mayo
Instructions
- Make the marinade by combining the soy sauce, maple syrup, oil, liquid smoke, balsamic vinegar, cumin and garlic powder.
- Toss the sliced tempeh strips in marinade to fully coat. Arrange strips in a single layer in shallow baking dish so every piece is in the marinade, and refrigerate from at least 15 minutes.
- Once tempeh has been left in marinade for a sufficient amount of time, heat oil in large frying pan over medium heat. Add tempeh strips and cook in the pan for about 3 minutes on each side, or until edges are brown. Use the leftover marinade to deglaze pan.
- Arrange tempeh bacon in tortilla with greens, tomatoes and vegan mayo. Enjoy!
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Lentil Sloppy Joes
Equipment
- Instant Pot
Ingredients
- 28 oz Crushed Tomatoes
- 2 Tbsp Tomato Paste
- 1 Tbsp Garlic Powder
- 1 Tbsp Onion Powder
- 1 Tbsp Chili Powder
- 1 Tsp Paprika
- 2 Cups Lentils Cooked
- 1 Tbsp Yellow Mustard
- 1/2 Tsp Liquid Smoke
- 1 Tbsp Maple Syrup
- 8 Slices Bread Of Choice
- 2 Cup Spinach
Instructions
- Combine all of the ingredients (except for the bread or spinach) in the Instant Pot. Lock the lid in place and make sure the steam release handle is closed. Set to manual high pressure for 12 minutes. Instant Pot will take roughly 10 minutes to build pressure, timer will start counting down after it has reached pressure.
- After the time has ended, let the pressure release naturally, this will take roughly 20 minutes. Once this is done, slowly release the lid.
- Serve on bread of your choice with spinach. Enjoy!
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Avocado Chickpea Sandwich
Ingredients
- 8 Slices Bread of Choice
- 2 Cup Cooked Chickpeas
- 1/3 Cup Guacamole
- 1 tsp Paprika
- 1 tsp Red Chilli Flakes
- 1 Head Boston Lettuce torn from stem
- 1 Red Onion sliced
Instructions
- In a large bowl with a potato masher, mash cooked chickpeas with guacamole. Add in paprika and chilli flakes. Mash until mixture is a bit chunky.
- Spread on bread and top with lettuce and onion. Enjoy!
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Hummus Veggie Sandwich
Ingredients
- 1/2 Cup Hummus
- 8 Slices Bread of Choice
- 1 Cup Sprouts
- 2 Cups Mixed Greens
- 1 Tomato Sliced
- 1 Red Onion Sliced
- 1/2 Cucumber Sliced
Instructions
- Spread hummus on one side of the bread. Arrange all the veggies on sandwich. Enjoy!
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Chickpea Scramble Sandwich
Ingredients
Chickpea Scramble
- 1 Tsp Avocado Oil
- 1 Cup Chickpea Flour
- 2/3 Cup Coconut Milk Canned
- 2 Tbsp Nutritional Yeast
- 1/2 Tsp Turmeric
- 1 Tsp Mustard
- 1/2 Tsp Garlic Powder
- 1/2 Tsp Onion Powder
Sandwich Toppings
- 1 Tomato Sliced
- 1 Red Onion Sliced
- 8 Slices Bread of Choice
Instructions
- Place a non-stick frying pan on the heat and add the olive oil and sliced onion and sauté until the onions are softened.
- Prepare your scramble mix by adding chickpea flour, milk, nutritional yeast, turmeric, dijon mustard, garlic powder and onion powder to a large bowl and whisk everything together well.
- Pour mixture over the onions and cook until the mixture begins to firm up like a pancake. Then start breaking it up with your spatula and scrambling and flipping the mix until the whole scramble is cooked and no longer wet.
- Arrange the scramble on bread and top with tomatoes. Enjoy!
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BBQ Tofu Sandwich
Ingredients
- 14 Oz Tofu Extra Firm
- 1.5 Tsp Paprika
- 1 Tsp Cumin
- 1 Tsp Garlic Powder
- 1/4 Tsp Chilli Powder
- 1/4 Cup BBQ Sauce
- 8 Slices Bread of Choice
- 2 Cup Spinach
- 1 Red Onion Sliced
Instructions
- Preheat oven to 400 F.
- Wrap the block of tofu in a few layers of paper towels, then set on a dinner plate or cutting board. Weigh it down with a heavy object like a skillet, pot, or large can while the oven preheats. Slice the tofu into blocks once they are pressed.
- Meanwhile, place the sweet paprika, cumin, chili powder, garlic powder, smoked paprika and bbq sauce in a medium bowl and stir to combine. Pour in the oil and stir to combine. Add the tofu and gently stir to evenly coat. Place the tofu in a single layer on a prepared baking sheet.
- Roast, stirring every 10 minutes so it cooks evenly, until the tofu is crisp all over, 30 to 35 minutes total.
- Arrange on bread and top with spinach and onion. Enjoy!
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