hile the days of trading your oatmeal cream pie for a bag of Sun Chips may be behind you, sandwiches are a timeless lunch. If you grew up eating them, you know that the classic formula for sandwich making is layering together meat, cheese, veggies (like lettuce or tomato), […]
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hile the days of trading your oatmeal cream pie for a bag of Sun Chips may be behind you, sandwiches are a timeless lunch. If you grew up eating them, you know that the classic formula for sandwich making is layering together meat, cheese, veggies (like lettuce or tomato), and your condiment of choice. The end result is a lunch you can eat with one hand that's literally stacked with flavor and nutritional benefits.
The classic sandwich layering formula is great if you eat meat, but if you're a vegetarian, not so much. That doesn't mean you are destined to stick with soups or salads for lunch forever, though, because there are plenty of vegetarian ways to make a sandwich that is as satisfying as it is delicious.
Need a little inspo? Rounded up here are 10 vegetarian sandwich recipes that are packed with plant-based protein and other nutrients, like fiber, vitamins, and omega-3 fatty acids. Whether you're packing one up to bring to work, on a road trip, or a hike, these vegetarian sandwiches will deliver enough protein to help you feel fully energized while tasting downright delicious. The only dilemma is deciding which one to make first.
10 vegetarian sandwich recipes full of protein and fiber
1. Cinnamon toast PB&J
Peanut butter-and-jelly is such a simple sandwich that it's often forgotten about. That ends today, because the second it re-enters your lunch rotation you're guaranteed to love it again. Peanut butter is also an excellent vegetarian source of protein, with seven grams per serving. In this recipe, cinnamon and butter are baked on the bread before the peanut butter and jelly are slathered on. Using fiber-rich whole wheat bread will help keep blood sugar levels steady and provide you with digestive benefits.
2. Grilled sesame tofu sandwich
While tofu straight from the fridge isn't great on sandwiches because it can make the bread soggy, grilling it makes all the difference. Here, it's marinated in sesame seed oil and soy sauce first. Once grilled, it's ready to layer on your bread, along with your favorite fiber-filled veggies.
3. Barbecue tempeh sandwich
This barbecue sandwich will have you licking your fingers clean. The tempeh is baked with red onions until both are nice and crispy. Then, they're coated in a tangy sauce. Add cabbage and sliced onion between your buns, too, for extra fiber and crunch.
4. Vegan egg salad sandwich
Tofu's tender texture makes it a great swap for eggs when making egg salad. As with traditional egg salad, Dijon mustard and spices are a must. Here, nutritional yeast, turmeric, chives, capers, and celery salt are all used to give the tofu the sharp, tangy flavor you're after.
5. Cranberry walnut vegan "chicken" sandwich
Chicken salad is another sandwich classic and you can get a really similar end result using mashed chickpeas, as this recipe shows. The other ingredients are just what you'd expect: walnuts (which give this 'which even more protein), cranberries, celery, and scallions. Whisk together a simple vegan dressing and it's ready to assemble and eat.
6. Veggies and hummus sandwich
Chickpeas in hummus form are just as protein-rich and can add a creamy layer that pairs perfectly with crunchy veggies—which is exactly how it's used here. Also between the bread, you'll find pumpkin seeds, which up the protein amount even more.
7. Greek veggie sandwich
In this sandwich, hummus and a homemade tzatziki sauce (made with Greek yogurt and feta cheese) both give great protein. Add black olives, sliced cucumber, tomato, and pepper, greens, and Greek spices and you have yourself a lunch that couldn't taste fresher.
8. Chickpea sunflower sandwich
Both of the primary ingredients for this sandwich—chickpeas and sunflower seeds—are excellent vegetarian sources of protein. The chickpeas are mixed with a blend of mayo, mustard, dill, and maple syrup which makes the filling savory with a hint of sweetness. The varied flavors will make your tastebuds light up.
9. Pan-seared peanut butter tofu sandwich
You may have paired tofu and a peanut sauce when stir-frying, but the combo tastes just as delicious between bread. Marinating and pan-searing the tofu takes a bit of time, but the end result is worth it. Also layered in this sandwich are guacamole, cucumber, spinach, and beets.
10. Avocado white bean sandwich
Beans aren't always thought of as a sandwich ingredient, which is a miss—they're a vegetarian protein staple that can absolutely be integrated in many delicious ways. Here, they're blended with avocado, cilantro, garlic, cumin, and olive oil to make a creamy spread. Layer on your veggies and enjoy!
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