Looking for a sandwich that’s as satisfying as it is wholesome? Meet your new lunchtime obsession: the hummus and veggie sandwich. With creamy hummus, crunchy fresh vegetables, and heart-healthy avocado all nestled between slices of fiber-rich whole-grain bread, this is more than just a quick bite—it’s a powerhouse of flavor and nutrition.
This mile-high vegetarian sandwich is not only delicious but also endlessly customizable. Whether you prefer spicy hummus or a mellow garlic spread, you’ll find endless ways to tailor it to your taste while still enjoying the rich textures and vibrant colors that make this sandwich a standout.
Ingredients and Preparation Steps
This sandwich is all about layering fresh, nutrient-rich ingredients in a way that delivers satisfying texture and flavor in every bite. Here’s how to make it:
Ingredients
- 2 slices whole-grain bread
- 3 tablespoons hummus
- ¼ avocado, mashed
- ½ cup mixed salad greens
- ¼ medium red bell pepper, sliced
- ¼ cup sliced cucumber
- ¼ cup shredded carrot
Step 1: Preparing the Bread and Spreads
First, lay out your slices of whole-grain bread. Spread the hummus generously over one slice and the mashed avocado on the other. These spreads not only enhance flavor but also act as a moisture barrier to keep your sandwich crisp and fresh.
Step 2: Layering the Vegetables
Next, layer the salad greens, red bell pepper, cucumber, and shredded carrot evenly over one of the slices. This adds a crunchy texture and a burst of color to every bite. Make sure to pat any moist veggies dry to prevent sogginess.
Step 3: Assembling and Slicing
Finally, carefully place the second slice of bread on top to form the sandwich. Press gently, then slice in half for easy serving. Enjoy immediately or wrap it tightly for a healthy on-the-go lunch.
Hummus and Veggie Sandwich
Each bite of this hummus and veggie sandwich offers a satisfying crunch and creamy richness. The savory hummus melds perfectly with the buttery avocado and crisp vegetables, delivering balanced flavors that are both fresh and indulgent. The sandwich is ideal for warm afternoon lunches, quick weekday meals, or as part of a picnic spread.
For a full Mediterranean-inspired meal, pair it with a side of lemony couscous salad or a cold lentil soup. Want something even more refreshing? Try our Baked Dijon Salmon on the side (for non-vegetarian guests) or indulge in a cool fruit smoothie for a light summer lunch.
Hummus and Veggie Sandwich FAQs
Is a hummus and veggie sandwich healthy?
Yes, it’s packed with fiber, healthy fats, and essential nutrients, making it a great heart-healthy and plant-based meal. Using whole-grain bread and fresh vegetables adds even more nutritional value.
Can I prepare this sandwich the night before?
Absolutely! Just be sure to pat the veggies dry and sprinkle lemon juice on the avocado to prevent browning. Wrap the sandwich tightly to maintain freshness.
What vegetables go best in a hummus and veggie sandwich?
Popular options include cucumber, shredded carrot, bell pepper, and leafy greens. You can also try spinach, sprouts, tomato (patted dry), or even radish for a peppery bite.
How can I add protein to this vegetarian sandwich?
Add protein-packed spreads like extra hummus or layer in sliced boiled eggs or grilled tofu. For omnivores, grilled chicken can be a great addition.
Is store-bought hummus okay to use?
Yes, store-bought hummus works perfectly. For more control over ingredients and flavors, try making your own homemade hummus.
What kind of bread is best?
Whole-grain bread with a firm crust is ideal for added fiber and structural support. Country bread, wraps, or rolls are great alternatives.
Can I make this gluten-free?
Yes, just substitute with gluten-free sandwich bread or wraps. Ensure your hummus is gluten-free as well.
What are some creative hummus flavors to try?
Roasted red pepper, garlic, lemon-dill, or beet hummus can elevate the flavor. Try spicy or herbed varieties for an exciting twist.
Pro Tips
- Keep veggies dry: Use a salad spinner or paper towels to pat vegetables dry to prevent the sandwich from becoming soggy.
- Use firm bread: Opt for whole-grain or crusty bread to support the sandwich’s structure and add extra fiber.
- Prep ahead: Slice and store vegetables separately in airtight containers for easy sandwich assembly throughout the week.
- Upgrade your hummus: Use flavored hummus like roasted garlic, sun-dried tomato, or spicy chili for added zing without extra effort.
- Add crunch: Include crunchy greens like romaine or iceberg lettuce to add bite and texture contrast.
Storage and Reheating Tips
- Refrigerate immediately: Wrap the sandwich in plastic wrap or parchment paper and store in an airtight container.
- Consume within 24 hours: For best taste and texture, eat the sandwich within a day of preparing.
- Keep spreads separate for meal prep: If prepping multiple sandwiches, store hummus and avocado separately and assemble just before eating.
- Avoid reheating: This sandwich is best served cold to preserve the integrity of fresh veggies and spreads.
Perfect Pairings
- Crispy Chicken Cutlet Sandwich – Great for a mixed platter if serving omnivores alongside veggie lovers.
- Fresh fruit salad with citrus and berries – Light and refreshing to balance the savory hummus.
- Lentil or tomato basil soup – Adds warmth and protein for a cozy lunch.
- Greek-style couscous salad – Complements the Mediterranean flavors in the sandwich.
- Homemade iced herbal tea or infused water – Keeps the meal clean, light, and hydrating.
Wrap It Up: Make Every Bite Count
There’s something undeniably satisfying about a sandwich that hits all the right notes—texture, taste, nutrition, and ease. The hummus and veggie sandwich isn’t just a quick lunch fix; it’s a celebration of fresh, wholesome ingredients coming together in perfect harmony.
Whether you’re meal-prepping for the week or crafting a last-minute healthy snack, this sandwich can flex to fit your mood. Try a seasonal twist with grilled zucchini in summer or roasted beets in winter. Add your favorite spreads or herbs to make it uniquely yours.
We’d love to hear how you customize your sandwich! Share your version on social media and tag us. Don’t forget to subscribe to our newsletter for more healthy, tasty recipes like this one!
Print
Hummus and Veggie Sandwich
- Total Time: 10 mins
Description
Looking for a fresh, flavorful, and fiber-rich lunch? This veggie & hummus sandwich is your ticket to a quick, heart-healthy meal that’s as satisfying as it is colorful! With creamy hummus, mashed avocado, and crisp garden veggies, it’s a sandwich that keeps you full and fueled—perfect for busy days or picnics in the sun!
Ingredients
– 2 slices whole-grain bread
– 3 tbsp hummus (any flavor you like!)
– ¼ avocado, mashed
– ½ cup mixed salad greens
– ¼ medium red bell pepper, sliced
– ¼ cup sliced cucumber
– ¼ cup shredded carrot
Instructions
1. First, spread the hummus over one slice of bread.
2. Next, mash the avocado and spread it onto the second slice.
3. After that, layer on the salad greens, red bell pepper, cucumber, and carrot.
4. Finally, press the sandwich together, slice in half, and enjoy your veggie-packed bite of goodness!
Notes
To keep your sandwich fresh and the bread from getting soggy, pat your veggies dry before layering and wrap it tightly if packing for later!
- Category: Healthy & Lifestyle
Nutrition
- Calories: 325
- Fat: 14g
- Carbohydrates: 40g
- Protein: 13g
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