• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • HOME
  • Dinner Recipes
  • Instant Pot Recipes
  • Recipe Index
    • 30 Minute Meals
    • By Diet
      • Vegan Recipes
      • Vegetarian Recipes
      • Gluten-Free Recipes
    • By Cuisine
      • American
      • Asian
      • Italian
      • Mexican
    • One Pot Recipes
    • Appetizers
    • Soup & Chili
    • Chicken / Turkey
    • Seafood
    • Pasta
    • Salads
    • Breakfast
    • Holiday Recipes
    • Dips / Dressings
    • Sandwiches
    • Sides
    • Snacks
    • Slow Cooker
    • Sauces
    • Desserts
    • Beverages
  • ABOUT
    • TKG Featured In
    • SUBSCRIBE
    • PRIVACY POLICY & TERMS OF USE

The Kitchen Girl logo

go to homepage
Homepage link
  • HOME
  • Dinner Recipes
  • Instant Pot Recipes
  • Recipe Index
    • 30 Minute Meals
    • By Diet
      • Vegan Recipes
      • Vegetarian Recipes
      • Gluten-Free Recipes
    • By Cuisine
      • American
      • Asian
      • Italian
      • Mexican
    • One Pot Recipes
    • Appetizers
    • Soup & Chili
    • Chicken / Turkey
    • Seafood
    • Pasta
    • Salads
    • Breakfast
    • Holiday Recipes
    • Dips / Dressings
    • Sandwiches
    • Sides
    • Snacks
    • Slow Cooker
    • Sauces
    • Desserts
    • Beverages
  • ABOUT
    • TKG Featured In
    • SUBSCRIBE
    • PRIVACY POLICY & TERMS OF USE
×

Home » Recipes » Sandwiches and Wraps » The Vegan Veggie Sandwich Even Meat Eaters Love

By The Kitchen Girl

The Vegan Veggie Sandwich Even Meat Eaters Love

134.8Kshares
Jump To Recipe Video

This Vegan Veggie Sandwich is a scrumptious, 10-ingredient, vegan sandwich with multigrain bread, hummus, avocado, a ton of fresh produce, and pumpkin seeds. This carnivore-approved recipe proves that you don't need faux meat products to enjoy a vegan, vegetarian sandwich.

veggie sandwich piled up and served open faced
Blogpost Contents hide
1) The Vegan Veggie Sandwich
2) What do you put on a vegan sandwich?
3) What I love about vegan sandwiches
4) Vegan Vegetarian Sandwich Ingredients
5) Grab my other vegetarian sandwiches
6) The Vegan Veggie Sandwich Even Meat Eaters Love
6.1) Ingredients
6.2) RECIPE VIDEO
6.3) Recipe Instructions
6.4) Nutrition

The Vegan Veggie Sandwich

You don't have to use meat substitutes to make a killer, vegan veggie sandwich. In fact, I think faux meat products are often what take carnivores down the wrong path of the vegan diet. I'll take fresh produce over a meat substitute any day of the week.

It's a money-saver too because everyday ingredients can be used in multiple ways, with other recipes. Yeah, we like that!

What do you put on a vegan sandwich?

1. Bread - A nutritious, whole grain bread should be the foundation of any amazing vegan sandwich.

2. Spread - Hummus is my favorite spread for any vegan sandwich. But I have some vegan salad dressing recipes waiting to be published. Coming soon!

3. Produce - Fresh, everyday, vegetables and fruit. Yep, I said fruit. Check out my recipe below to see my favorite fruit for veggie sandwiches.

4. Toppings - my favorite part of any sandwich are the accouterments, such as nuts/seeds, seasonings, and olive oil or flax oil. The toppings should add nutritional value, flavor, and texture to your veggie sandwich.

veggie sandwich piled up and served open faced

What I love about vegan sandwiches

They can be ridiculously healthy and so flippin' good if you use the right ingredient combination.

There is NO dairy and NO animal products...obvi.

You don't need processed fake food to make a good vegan sandwich!

close up side view of the veggie sandwich

Vegan Vegetarian Sandwich Ingredients

  • sliced bread
  • hummus
  • lettuce
  • microgreens or sprouts
  • red bell pepper or tomatoes
  • carrots
  • red onion
  • apple
  • cucumber
  • pumpkins seeds
  • extra virgin olive oil, salt, and pepper

Recommended Kitchen Tools

  • cutting board
  • chef’s knife
  • sandwich spreader
close up side view of two veggie sandwiches

Guys, remember, I'm a sometimes vegan.

But, I love to eat healthy, whole foods and I love the challenge of writing animal-free recipes that rock.

TKG vegan recipes are always tested on meat eaters.

The ones that get gobbled down are the ones that make it to the blog.

Grab my other vegetarian sandwiches

Chickpea Avocado Smash [Not For The Vegan Only]

Chickpea Smash: Eggless Egg Salad.

Garden Zoodle Veggie Wrap

close up side view and top view of veggie sandwich with title text in center

The Vegan Veggie Sandwich Even Meat Eaters Love

This Vegan Veggie Sandwich is a scrumptious, 10-ingredient, vegan sandwich with whole grain bread, hummus, avocado, a ton of fresh produce, and pumpkin seeds. This carnivore-approved recipe proves that you don't need faux meat products to enjoy a vegan, vegetarian sandwich.
4.96 from 24 votes
Print Pin
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yield: 1 Sandwich
Author: Traci - TheKitchenGirl.com

Ingredients

  • 2 slices Whole Grain Bread
  • 2 Tbsp Hummus
  • 2 leaves Romaine Lettuce
  • 1/4 cup Microgreens
  • 1/4 cup Red Bell Pepper thinly sliced
  • 1 Tbsp Shredded Carrots
  • 4-6 slices Red Onion thinly sliced
  • 1/4 large Apple thinly sliced
  • 4-6 slices Cucumber or homemade pickles
  • 1/4 large Avocado sliced
  • 2 tsp Pumpkin Seeds
  • 1/4 tsp Extra Virgin Olive Oil drizzle
  • 1 pinch Kosher Salt
  • 1 pinch Black Pepper

RECIPE VIDEO

Recipe Instructions
 

  • Spread HUMMUS evenly over bread slices.
  • Layer all ingredients, starting with ROMAINE LETTUCE on bottom; work your way down the list, stacking ingredients on top of each other, ending with the PUMPKIN SEEDS.
  • (optional, but highly recommended) Drizzle EXTRA VIRGIN OLIVE OIL over sandwich and sprinkle a little SALT and PEPPER over veggies.
  • Close the sandwich; grab a beer; devour!
Tried this recipe? I'd love your review!Visit the comments below and tell me how it went.

Nutrition

Serving: 1sandwich | Calories: 285kcal | Carbohydrates: 31g | Protein: 9g | Fat: 17g | Saturated Fat: 3g | Sodium: 188mg | Potassium: 836mg | Fiber: 10g | Sugar: 12g | Vitamin A: 8625IU | Vitamin C: 63.4mg | Calcium: 43mg | Iron: 2.4mg

Nutrition data provided as courtesy estimates using unbranded ingredients from a nutrition database. Please consult preferred resource for precise data.

Easy FREE recipes to your inbox weeklyJoin The Kitchen Girl community!
close up side view of veggie sandwich with title text at bottom
close up side view and top view of veggie sandwich with title text in center
134.8Kshares
The Kitchen Girl

About The Kitchen Girl

Hi! I'm Traci ... the girl behind these wholesome, easy recipes with simple ingredients, painless instructions, and ALL the flav. Don't be shy, start with my easy dinner recipes and eat happy tonight!

Get FREE recipes to your inbox weekly!

Thank you!

You have successfully joined our subscriber list.

.
Previous Post: « Pepperoni Tortilla Pizza
Next Post: Cilantro Lime Rice »

Reader Interactions

We love recipe feedback... Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Comments

  1. AvatarSimi says

    December 23, 2020 at 4:14 pm

    5 stars
    Excellent!

    Reply
    • The Kitchen GirlThe Kitchen Girl says

      December 24, 2020 at 9:14 am

      Well, thank you kindly 🙂

  2. AvatarNancy says

    December 14, 2020 at 11:52 am

    5 stars
    So yummy!

    Reply
    • The Kitchen GirlThe Kitchen Girl says

      December 14, 2020 at 12:10 pm

      Yay, Nancy! So glad you enjoyed it 🙂 Thanks for the review!

  3. AvatarBrandon says

    November 24, 2020 at 2:07 pm

    5 stars
    So I just tried this recipe and it was soooo good!! A few concerns I had going into this recipe was cost and if I’d actually enjoy it. I’ll find a recipe online that ends up costing me $30-40 groceries and I end up hating it, so I wanted to avoid it with a simple sandwich recipe. AND THIS WAS IT ! all the ingredients were super cheap and easy to find at my local grocery store (Winco). It only cost about $24 total for everything with the hummus and spouts being the most expensive, but I still have plenty to make in the future.

    As for taste, seriously yummy and refreshing. Perfect for lunches and to prevent that after lunch bloat I usually feel with other meals. I bought sourdough and garlic hummus for this recipe and chose tomatoes over red bell pepper and it still came out super tasty. Next time I might add more apple and take away some red onion because the apple was the best part I think. Overall, wonderful recipe ! Thanks for sharing 🙂

    Reply
    • The Kitchen GirlThe Kitchen Girl says

      November 25, 2020 at 8:02 am

      Awesome, Brandon! I'm so glad you're enjoying this veggie sandwich 🙂 Yep, once you have the ingredients, you can make sandwiches for a few days, which is what we always do. Thanks for taking the time to leave such detailed feedback for everyone to appreciate 💚 Cheers!

  4. AvatarKeri says

    February 17, 2020 at 9:54 am

    5 stars
    I just made this sandwich and it was phenomenal! One little caveat, if you make it on GF bread, you'll want to reduce the amounts by half or it'll be crazy messy. Ask me how I know. 😜

    Reply
    • Traci AntonovichTraci Antonovich says

      February 17, 2020 at 11:24 am

      Oh too funny! Def haven't had that problem but have never made it on GF bread. I'm SO glad you love this sandwich, Keri! Thanks for stopping by to let me know too 🥰

  5. AvatarKate says

    January 16, 2020 at 6:38 pm

    4 stars
    I have made this a few times and it is very tasty and filling! My only issue is that when making it in the morning, it became soggy by lunch time with all the moist veggie and fruit ingredients. I think this works best on baguette, preferably a slightly stale one. Regular sliced bread was a soggy mess.

    Reply
    • Traci AntonovichTraci Antonovich says

      January 17, 2020 at 8:23 am

      I understand. When we make this sandwich ahead like you're doing, we spread the hummus on the lettuce instead of the bread. Also, we remove any excess moisture from the veggies with a paper towel. And lastly, it's a sandwich, so customize it to your heart's content 🙂

  6. AvatarCeleste says

    November 25, 2019 at 8:21 am

    Why have so many people rated the recipe without making it? The vast majority of the 5 star "reviews" say it "looks" good and they "want to try it".... Very misleading to leave a rating on a recipe you haven't made yet, especially when it's so easy to leave a comment without a rating. Not sure if I can trust the "reviews" so may make it, may not. Just wanted to let you know how it comes across to your readers.

    Reply
    • Traci AntonovichTraci Antonovich says

      November 26, 2019 at 3:09 pm

      Hi Celeste, if you look closely, you'll see that there are reviews from people who have tried this sandwich. Thanks!

    • AvatarKat says

      March 08, 2020 at 4:38 pm

      That’s easy. Just read the reviews of people who have made it. Base your decision on those reviews. Piece of cake! Or bread in this case...

    • The Kitchen GirlThe Kitchen Girl says

      March 08, 2020 at 5:20 pm

      Nice! Hope you enjoy this sandwich, Kat 🙂

    • AvatarMP says

      April 14, 2020 at 1:17 pm

      I almost let this comment keep me from trying it. It was fantastic. Light, but filling.
      I took off the sprouts, added a little garlic powder and sea salt. I also put both thinly sliced tomato and red pepper instead of choosing. Lastly, I used honey grain oat, but I toasted the bread with a light spread of margarine. I can’t wait to try again.

    • The Kitchen GirlThe Kitchen Girl says

      April 14, 2020 at 1:28 pm

      Glad you gave it a go, MP and so glad you enjoyed it 🙂 Thanks so much for taking the time to review it!

  7. AvatarChi Wong says

    November 01, 2018 at 10:07 am

    5 stars
    I had made your recipe for my children and myself for lunch the past four days. I haven’t get tired of it yet. I layered the veggies with little sesame dressing so it doesn’t overflow or drip all over. The pumpkin seeds add perfect saltyness to the sandwich. Today i ran out of bell pepper but got more avocado in the sandwich. Great sandwich recipe. Thank you.

    Reply
    • Traci AntonovichTraci Antonovich says

      November 01, 2018 at 11:24 am

      Thanks Chi! I love that sesame dressing move...yummm! Love your feedback too...much appreciated 🙂

  8. AvatarLisa Bynum says

    October 23, 2018 at 10:48 am

    5 stars
    Okay, as a meat lover, I have to admit ... this sandwich looks super tempting. If you put this on a plate in front of me, I would totally take a big ol' bite.

    Reply
    • Traci AntonovichTraci Antonovich says

      October 23, 2018 at 11:42 am

      Thanks Lisa! Yeah, I'm a meat lover too, but I also love to eat vegan a lot, you know, to balance things out 🙂

  9. AvatarStephanie says

    October 23, 2018 at 9:47 am

    5 stars
    This sandwich looks AMAZING! Would love to have it right now. I never really think about adding hummus to sandwiches but it really is a great idea especially since I'm a big hummus fan.

    Reply
    • Traci AntonovichTraci Antonovich says

      October 23, 2018 at 11:41 am

      Thanks Stephanie! Ya, hummus is a must-have ingredient for my veggie sandos 🙂

  10. AvatarLauren Vavala | DeliciousLittleBites says

    October 23, 2018 at 9:46 am

    5 stars
    I love vegetarian sandwiches. They are always my go-to when I eat out at certain restaurants, but I don't make them at home nearly enough! This version is sooooo delicious!

    Reply
    • Traci AntonovichTraci Antonovich says

      October 23, 2018 at 11:40 am

      Thanks so much Lauren! I tend to only order vegetarian sandwiches...unless I'm at a fancy deli with exceptional quality deli meats. Otherwise, veggie it is 🙂

  11. AvatarJenni LeBaron says

    October 23, 2018 at 9:35 am

    5 stars
    Yum! This looks so flavorful and hearty. I am a meat eater but I certainly wouldn't miss the meat on this tasty sandwich. It totally doesn't need it!

    Reply
    • Traci AntonovichTraci Antonovich says

      October 23, 2018 at 11:39 am

      Thanks Jenni! Yep, this one is tested and approved by bona fide carnivores 😉

  12. AvatarDannii says

    October 23, 2018 at 9:31 am

    5 stars
    I love how stacked this sandwich is. Anything with avocado in is good with me!

    Reply
    • Traci AntonovichTraci Antonovich says

      October 23, 2018 at 11:38 am

      Thanks Dannii! Love hearing that 🙂

  13. AvatarManjela says

    September 20, 2018 at 4:46 am

    5 stars
    This is a very yummy sandwich. My meat loving husband also enjoyed it very much!

    Reply
    • Traci AntonovichTraci Antonovich says

      September 21, 2018 at 3:11 pm

      Well I'm super happy to hear that Manjela! Thanks for taking the time to let me know 🙂

  14. AvatarAnnemarie @ justalittlebitofbacon says

    July 20, 2018 at 12:00 pm

    5 stars
    We love meatless options for lunch and dinner and this sandwich would work perfectly. I even have everything in the house right now so you were right on with the everyday ingredients. Though I probably would add some cheese to it...since you know cheese. 🙂

    Reply
    • Traci AntonovichTraci Antonovich says

      July 20, 2018 at 11:15 pm

      Oh you are speaking my language with that cheese talk LOL. I love cheese a little too much, which is why I also love a good vegan sandwich as often as possible 🙂

  15. AvatarJaclyn Anne says

    July 20, 2018 at 11:33 am

    5 stars
    As a meat-eater, I have to agree that this sandwich is a winner EVEN with meat-lovers! I LOVE how loaded and filling it is!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 20, 2018 at 11:13 pm

      Haha I hear ya Jaclyn...I am a meat eater too...and I don't even think about it when I scarf down this sandwich 😉

  16. AvatarShadi Hasanzadenemati says

    July 20, 2018 at 11:24 am

    5 stars
    I'm a total meat eater and I want this sandwich right now!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 20, 2018 at 11:08 pm

      Haha, meee too, girl! 🙂

  17. AvatarCindy Gordon says

    July 20, 2018 at 10:39 am

    5 stars
    I love cross over sandwiches like this! It makes my life easier when meat eating family comes over!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 20, 2018 at 11:07 pm

      Perfect Cindy! This one definitely crosses over 🙂

  18. AvatarDanielle says

    July 20, 2018 at 10:23 am

    5 stars
    This looks so tasty and healthy! I'm always looking for ways to get my non vegetarian husband to eat more vegetarian foods, this sandwich might work!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 20, 2018 at 11:06 pm

      YES Danielle! That exaaaactly what I had in mind for this sammie. My other half loves veggie sandwiches when I make this one 🙂

  19. AvatarCarolyn Hartman says

    July 16, 2018 at 6:32 pm

    I made this tonight for dinner. It was sooo delicious! I was thinking to take it in my lunch, I would use a wrap to be slightly less messy. Yum!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 17, 2018 at 6:15 pm

      Great to hear that you love this sandwich, Carolyn 🙂 You're so right...it would make the perfect wrap! I appreciate that you stopped by to comment...thanks!

  20. AvatarElysia | Haute & Healthy Living says

    July 02, 2018 at 12:10 pm

    5 stars
    This sandwich looks like it's jam packed with tasty fillings! Just the way I like my sandwiches!!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 02, 2018 at 6:07 pm

      Thanks Elysia! Yep, gimme ALL the fillings! 🙂

  21. AvatarTina Dawson | Love is in my Tummy says

    July 02, 2018 at 8:57 am

    I'd eat this for lunch everyday, no regrets ! Simply amazing!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 02, 2018 at 6:06 pm

      Haha, right there with ya, friend! Wish someone would make it for me...every day 😉

  22. AvatarMarlynn says

    July 02, 2018 at 8:50 am

    5 stars
    I'm a meat eater, and I love veggie sandos like this!! Especially for lunch. Such a great way to get a healthy boost in the middle of the day.

    Reply
    • Traci AntonovichTraci Antonovich says

      July 02, 2018 at 6:05 pm

      I'm a meat-eater too, Marlynn...but I sure do crave a good veggie stack quite often! 🙂

  23. AvatarMike from Chili Pepper Madness says

    July 02, 2018 at 8:00 am

    5 stars
    Saving this for Meatless Monday! It may not include any meat, but yes it will certainly satisfy. Printed!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 02, 2018 at 6:05 pm

      Awesome Mike! Hope you love it like I do! 🙂

  24. AvatarJessica Formicola says

    July 02, 2018 at 7:35 am

    5 stars
    This is the sandwich of my dreams! It's packed with so much goodness!

    Reply
    • Traci AntonovichTraci Antonovich says

      July 02, 2018 at 6:04 pm

      Haha...I lovvvve hearing that! It's the sammie of mine too! 🙂

  25. AvatarJuli Meyers says

    December 31, 2017 at 5:56 pm

    I'm a pretty avid meat lovers but sandwhich just don't need them at all. And micro greens are my favorite! Esp sunflower sprouts.

    Reply
    • Traci AntonovichTraci Antonovich says

      January 01, 2018 at 6:36 pm

      I'm soooo with you on the microgreens...can't get enough! 🙂

  26. AvatarJessica Robinson says

    December 31, 2017 at 5:21 pm

    This sandwich looks so tasty! Filled with all sorts of amazing flavors!

    Reply
    • Traci AntonovichTraci Antonovich says

      January 01, 2018 at 6:35 pm

      Thanks Jessica! That's the only way to eat a veggie sando, right? 😉

  27. AvatarTara says

    December 31, 2017 at 12:07 pm

    5 stars
    Ooh, love all those vegetables along with the hummus. Such a great combination of flavors! I can see why this would be a hit with everyone.

    Reply
    • Traci AntonovichTraci Antonovich says

      January 01, 2018 at 6:35 pm

      Thanks Tara! It's a super hit in our house...end the hummus makes it! 🙂

  28. AvatarSandi says

    December 31, 2017 at 8:30 am

    I would devour this sandwich and I love meat 🙂

    Reply
    • Traci AntonovichTraci Antonovich says

      January 01, 2018 at 6:34 pm

      Haha, meeeee too Sandi! I don't even think about it when I'm eating this 🙂

  29. AvatarLisa says

    December 31, 2017 at 8:21 am

    5 stars
    I'm loving how jam-packed that sandwich is! That would definitely make my tummy happy. 🙂

    Reply
    • Traci AntonovichTraci Antonovich says

      January 01, 2018 at 6:34 pm

      Happy tummy indeed! I loooove loaded veggie sandos 🙂

    • AvatarSandwhich says

      January 31, 2018 at 11:01 pm

      5 stars
      What's a "Sando"? 🤦🙆

    • Traci AntonovichTraci Antonovich says

      February 01, 2018 at 6:03 am

      It's something that's delicious and you definitely want 🙂

  30. AvatarSheree says

    July 05, 2017 at 9:15 pm

    I believe the term for folks like us ie vegan most of the time, like at home, but will indulge when out or at a friends place - Flexitarian! I love it!

    Reply
    • TraciTraci says

      July 06, 2017 at 12:06 pm

      Flexitarian...love it! It totally suits me...especially when I go to party with a cheese platter 🙂

Primary Sidebar

About The Kitchen Girl

The Kitchen GirlHi! I'm Traci ... the girl behind these wholesome, easy recipes with simple ingredients, painless instructions, and ALL the flavor. Lettuce be friends...

Want MORE Kitchen Girl in your life?

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Footer

Affiliate Program

The Kitchen Girl is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to amazon.com and affiliated sites at no cost to readers.

The Kitchen Girl As Seen On Brit + Co She Knows Parade Buzzfeed The Huffington Post and MSN

©2021 The Kitchen Girl. All Rights Reserved. PRIVACY POLICY