Nutritious Veggie Sandwich Ideas for Back-to-School Lunches

Colorful summer produce brings one thought to mind: it’s sandwich time. While I love fresh salads, my favorite way to enjoy peak veggies is in sandwich form. Juicy tomatoes, crisp cucumbers, crunchy sprouts, tangy pickled onions, creamy avocado, and savory cheese—the combination of flavors and textures can’t be beat.

Loaded Veggie Sandwiches and Chips on Two Plates Next to Glasses of Water

The key to making a great veggie sandwich is high quality, fresh produce and really good bread. Sad, mealy tomatoes and shredded lettuce are not going to cut it, and neither is squishy white bread.

Since this sandwich is fully loaded, it’s important to build your ingredients in the right order. I’ve engineered the layers to prevent soggy bread and help keep the sandwich together as it travels from the plate to your mouth.

Loaded veggie sandwiches are an ideal summer lunch. The ingredients need minimal prep, there’s no cooking involved, and you can pack them up and take them on the go. They’re also extremely easy to customize by using different condiments and fillings.

Closeup of a Loaded Veggie Sandwich
Simply Recipes / Alison Bickel

My favorite bread for veggie sandwiches is a rustic country loaf or sourdough. It provides a crisp crust, soft interior, and nice flavor. It’s also sturdy enough to hold up to the many fillings, unlike store-bought sandwich bread.

Whatever bread you choose—ciabatta and focaccia are good choices—make sure it can handle lots of veggies and condiments without falling apart. I recommend toasting softer bread before building your sandwich.

While the cheese is not the star of show in this veggie sandwich, it does add some nice texture and flavor. I like to use sharp cheddar cheese that’s already conveniently sliced.

Other good options include Swiss and havatri, or you could even smear some fresh goat cheese directly onto the bread. Leave out the cheese altogether or swap it for a cheese alternative for a dairy-free sandwich.

Loaded Veggie Sandwiches and Chips on Two Plates
Simply Recipes / Alison Bickel

For me, the key to this sandwich is heirloom tomatoes. I wait until they’re in season and buy beautiful, flavorful summer tomatoes at the farmers market. As soon as they show up, that’s my cue to stock up on other vegetables and pick up a loaf of bread at the bakery.

Persian cucumbers are the perfect size for slicing lengthwise into long, thin strips, which are less likely to slide off of the sandwich. Make sure your sprouts are very fresh, since they have a short shelf life. You can swap the sprouts for more lettuce if needed.

Pickled red onions add a nice zing to the sandwich. You can easily swap them with fresh red onion for a brighter, spicier flavor, or swap for pickles for a more pronounced tangy crunch.

  • Gluten-free: Use your favorite gluten-free bread. Most varieties are sturdier than wheat breads, but you may want to toast them a bit for better texture.
  • Vegan: Replace the cheese with a non-dairy option or leave it out altogether and swap the mayo for vegan mayonnaise, like Vegenaise.
  • Fun veggie swaps: I consider the tomatoes, lettuce, and cucumbers to be non-negotiable, but play around with the others. Try roasted red peppers, pickles, marinated kale, shaved carrots, shredded cabbage or coleslaw, and more.
  • Fun condiment swaps: If you like your condiments to have a lot of personality, try using your favorite, like pesto, tapenade, chili crisp, or chipotle mayo.
Loaded Veggie Sandwiches Stacked on a Cutting Board
Simply Recipes / Alison Bickel

You can buy pickled red onions at the store or make your own at home. Our quick pickled recipe is easy and the onions will last for weeks in the fridge.

  • 2 medium Persian cucumbers
  • 1 large heirloom tomato
  • 4 (1/2- to 3/4-inch) slices rustic sourdough or country bread
  • 2 to 3 teaspoons mayonnaise
  • 2 to 3 teaspoons stone-ground mustard
  • 1 medium ripe avocado
  • 1 cup broccoli or alfalfa sprouts
  • 2 pinches kosher salt
  • 2 pinches freshly ground black pepper
  • 1/4 cup pickled red onions
  • 2 large butter lettuce leaves
  • 2 to 4 slices (2 ounces) sharp cheddar cheese
  1. Prepare the vegetables:

    Trim the ends of the cucumbers and slice them lengthwise into 1/4-inch thick long strips. Core and slice the tomato into 1/3-inch slices.

  2. Add the condiments and avocado:

    Spread 2 slices of bread with mayonnaise and 2 slices of bread with mustard. Arrange them so there is one of each for 2 sandwiches.

    Halve and pit the avocado. Slice one half into slices, peel, and add the avocado to a mustard-topped slice of bread. Use a knife to smear and lightly press the slices into the bread, mashing them a bit to help them adhere without damaging the bread.

    Repeat with the rest of the avocado for the second sandwich.

    On a Cutting Board, Slices of Cucumber, Slices of Heirloom Tomato, Two Slices of Bread with Mayo, and Two with Smashed Avocado for Loaded Veggie Sandwiches Recipe
    Simply Recipes / Alison Bickel
  3. Add the vegetables:

    Top the avocado with sprouts, dividing evenly between the 2 sandwiches. Add slices of tomato in a single layer on top of the sprouts. Sprinkle with salt and pepper.

    Divide the pickled red onions evenly between the 2 sandwiches on top of the tomato. Top each with a lettuce leaf, then slices of cheese. Finally, add the long slices of cucumber to each sandwich, then top with the mayo-slathered slices of bread, mayo-side down.

    Press the top lightly to adhere.

    Sprouts and Tomatoes Added to Loaded Veggie Sandwiches
    Simply Recipes / Alison Bickel
    Lettuce, Cheese, and Cucumbers Added to Veggie Sandwich Recipe
    Simply Recipes / Alison Bickel
    Slices of Bread Added to Loaded Veggie Sandwiches
    Simply Recipes / Alison Bickel
  4. Serve:

    If desired, slice the sandwich in half down the center using a sharp chef’s knife. To help it stay together, poke a long toothpick in each half. Serve immediately.

    Any leftover sliced vegetables should be wrapped tightly and stored in the fridge for 1-2 days. Eat assembled sandwiches as soon as possible.

    Did you love the recipe? Leave us stars below!

    Closeup of Cross Section of Veggie Sandwiches
    Simply Recipes / Alison Bickel

Related Posts

20 Easy Baking Recipes To Try At Home Anyone Can Do

As we enter our third month (yikes!) of the lockdown, many of us are finding different ways to distract or entertain ourselves in our homes. During these unprecedented times, we all are seeking refuge and solace with …

Read more

Cantonese-Inspired Twice Cooked Frog Recipe

Please note that I can provide general information on frog recipes, but I must emphasize that cooking live animals may raise ethical concerns and may not be legal or culturally acceptable in some regions. It is important to comply…

Read more

Top 12+ delicious Korean delicacies that make you crave

People say that you need to experience a country’s food to truly understand its culture. This is particularly true about South Korean food. With their bold flavours and unique tastes, Korean dishes have become a global sensation over the past few years. …

Read more

Decipher the attraction of 6 Iconic Pizzas of the United States

Pizza, a wonderful gift from the Italians that keeps on giving. Throughout the year’s Pizza has been transformed based on each region’s demand. Americans adore their pizza and the dish has really come into its own. American regional pizza styles are far …

Read more

35 Mouthwatering Doughnuts the World You Must Try at least once in your life !

There are some foods that are universally enjoyed across the world. Some excellent examples include ice cream , tea , or sandwiches . However, doughnuts around the world are remarkably inconsistent. The sugary, circular pieces of fried dough (with a hole …

Read more

Surprise with delicious and attractive crayfish prepared by a unique recipe

[embedded content] Do you want to have a beer with delicious crab shrimp? Then this recipe is perfect for you! I can't resist and devour them all by myself! They are delicious and I recommend them to everyone.

Read more

Leave a Reply

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