Give today's lunch a plant-forward makeover with these fun and filling vegetarian sandwiches.
1/25
Egg Salad
From the Recipe Creator:
Here's a pared-down version of a classic egg salad recipe. You can also add a little cream cheese for an extra-creamy spread. —Linda Braun, American Egg Board, Park Ridge, Illinois
Nutrition Facts:
1/2 cup: 294 calories, 25g fat (5g saturated fat), 431mg cholesterol, 438mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 13g protein.
Chopped celery, dried mixed onion and lemon juice are added to the hard-boiled egg mixture for tang and crunch. For extra flavor, try adding a dash of Dijon mustard or a handful of chopped fresh basil.
2/25
Caprese Sandwich
From the Recipe Creator:
These fresh Caprese sandwiches would be perfect for a picnic or summer lunch. Juicy tomatoes, fresh mozzarella and fragrant basil leaves are truly a match made in heaven—only to be made better by a baguette, olive oil and a drizzle of balsamic glaze. —Lauren Habermehl, Pewaukee, Wisconsin
Nutrition Facts:
1 sandwich: 495 calories, 26g fat (10g saturated fat), 45mg cholesterol, 843mg sodium, 47g carbohydrate (3g sugars, 2g fiber), 18g protein.
The tomatoes will make or break this sandwich, so it’s worth the longer drive to the farmers market or gourmet grocery store. Pair them with rich mozzarella that has been packed in water and plenty of fresh basil. While you can use traditional balsamic vinegar, a balsamic glaze that has been reduced yields a sweeter flavor that will complement the other ingredients.
3/25
Chickpea Burger
From the Recipe Creator:
These chickpea burgers are totally awesome. I think I’d rather have one than any cheeseburger at a restaurant. They really rock! —Berea Rider, East Point, Kentucky
Nutrition Facts:
1 burger: 447 calories, 16g fat (3g saturated fat), 50mg cholesterol, 807mg sodium, 60g carbohydrate (10g sugars, 9g fiber), 17g protein.
Did you know that a cup of chickpeas contains about as much protein as a cup of ground turkey? This burger packs in 17g of protein per serving, with only 3g saturated fat. I like to dress it up with homemade sugar-free ketchup.
4/25
The Ultimate Grilled Cheese
From the Recipe Creator:
These gooey grilled cheese sandwiches taste great for lunch with sliced apples. And they're really fast to whip up too. Here's how to make grilled cheese the right way. —Kathy Norris, Streator, Illinois
Nutrition Facts:
1 sandwich: 646 calories, 50g fat (18g saturated fat), 84mg cholesterol, 885mg sodium, 32g carbohydrate (3g sugars, 2g fiber), 16g protein.
There’s nothing more satisfying on a rainy day than a crunchy and gooey grilled cheese with a warm bowl of tomato soup. This recipe also calls for cream cheese, making the sandwich even more decadent.
5/25
Hummus Veggie Wrap
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
On a hot afternoon, this no-cook sandwich is so quick and refreshing. Store-bought hummus, salad greens, onion, cucumber, alfalfa sprouts and shredded carrot join forces for a crunchy and flavorful wrap you’ll want to make again and again. I love to add avocado to make it extra-filling.
6/25
Eggplant Sandwich
From the Recipe Creator:
Grill this eggplant, tomato and goat cheese sandwich to perfection. It makes a delicious meatless meal. —Jennifer Jaras, Corona, California
Nutrition Facts:
1 sandwich: 538 calories, 21g fat (5g saturated fat), 19mg cholesterol, 958mg sodium, 81g carbohydrate (10g sugars, 7g fiber), 15g protein.
Calling all meat eaters: This sandwich is every bit as filling and satisfying as a meatball Parm hero. You can grill the eggplant outside, or cook it right on the stove in a grill pan or frying pan. Goat cheese adds extra zip.
7/25
Tomato Sandwiches
From the Recipe Creator:
Tomato sandwiches are a southern delicacy, and ripe tomatoes are the star. Tomatoes are placed between two slices of white bread slathered in mayo to create a simple lunch that uses the bright flavors of the season. —Jenna Urben, McKinney, Texas
Nutrition Facts:
1 sandwich: 341 calories, 22g fat (3g saturated fat), 10mg cholesterol, 617mg sodium, 30g carbohydrate (4g sugars, 2g fiber), 5g protein.
In the summer, you can find me at the farmers market stocking up on sun-ripened plum tomatoes. This recipe keeps it simple with only mayonnaise (preferably Duke’s), salt and pepper, and simple white bread. It’s a southern classic.
8/25
Peanut Butter, Honey & Pear Open-Faced Sandwiches
From the Recipe Creator:
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California
Nutrition Facts:
1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
Plain old peanut butter and jelly? That’s kids’ stuff. We’re upping the ante with thinly sliced pears, salt, honey and cheddar cheese. Trust us, this inventive combination is irresistible.
9/25
Portobello Mushroom Sandwiches
From the Recipe Creator:
We're always looking for satisfying vegetarian meals, and this one tops the list. These melts are especially delicious in the summer when we have tons of homegrown tomatoes. —Amy Smalley, Morehead, Kentucky
Nutrition Facts:
1 open-faced sandwich: 460 calories, 35g fat (7g saturated fat), 22mg cholesterol, 934mg sodium, 26g carbohydrate (8g sugars, 3g fiber), 12g protein.
This lighter, vegetarian alternative to a burger still packs 12g of protein and is bursting with umami flavor. Make the sandwiches vegan by using plant-based cheese.
10/25
Green Chile Grilled Cheese Melt
From the Recipe Creator:
My daughter created a masterpiece with her ultimate grilled cheese and chiles sandwich. Want more heat? Use a 4-ounce can of diced jalapenos instead of the mild green chiles. —Julia Huntington, Cheyenne, Wyoming
Nutrition Facts:
1 sandwich: 431 calories, 29g fat (15g saturated fat), 70mg cholesterol, 730mg sodium, 29g carbohydrate (4g sugars, 2g fiber), 15g protein.
Transport yourself to the Southwest U.S. with this super-spicy sandwich made with three cheeses! Part-skim mozzarella, Colby-Monterey Jack cheese, cream cheese and a can of green chiles team up for a unique grilled cheese you’ll want to add to the lunchtime rotation. For even more heat, try sliced jalapeños.
11/25
Tomato & Avocado Sandwiches
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
With 11g protein and only 278 calories per sandwich, this filling combo of avocado, tomato, hummus and finely chopped shallots can’t be beat. If you don’t have shallots on hand, try red onion for a similar crunch and flavor.
12/25
Grilled Goat Cheese & Arugula Sandwiches
From the Recipe Creator:
To create a more grown-up grilled cheese sandwich, I threw in tangy goat cheese and peppery arugula. I enjoy a similar combination on pizza, and it worked here too! —Jess Apfe, Berkeley, California
Nutrition Facts:
1 sandwich: 499 calories, 30g fat (17g saturated fat), 84mg cholesterol, 1438mg sodium, 33g carbohydrate (9g sugars, 2g fiber), 22g protein.
If you thought you’d tried every grilled cheese in the book, think again. This recipe uses a combination of goat cheese and part-skim mozzarella for a tangy, unique twist on traditional grilled cheese. Sun-dried tomato pesto and roasted sweet red peppers take the sandwich up a notch.
13/25
Fresh Veggie Pockets
From the Recipe Creator:
One summer I worked at a health food store that sold sandwiches. We were close to a college campus, so I made lots of these fresh-filled pitas for the students. Crunchy with crisp vegetables and nutty sunflower kernels, they're a fast-to-fix lunch when you're on the go. —Linda Reeves, Cloverdale, Indiana
Nutrition Facts:
2 filled pita halves: 434 calories, 23g fat (9g saturated fat), 37mg cholesterol, 571mg sodium, 48g carbohydrate (6g sugars, 8g fiber), 14g protein.
Sometimes you want something more substantial than a salad for lunch, but you still want to eat your veggies. That’s where this crunchy sandwich comes in. Tomato, cucumber, avocado and fresh mushrooms are stuffed into a pita pocket lined with cream cheese and sunflower seeds.
14/25
Vegan Sloppy Joes
From the Recipe Creator:
When I experimented with making more vegetarian-friendly recipes, this was one of my biggest hits—we still eat it weekly! My preschooler will always eat every bite of these tangy lentil joes. —Christina Rock, Covington, Washington
Nutrition Facts:
1 sandwich: 215 calories, 5g fat (1g saturated fat), 0 cholesterol, 438mg sodium, 38g carbohydrate (8g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.
Sloppy joes are a childhood favorite: They’re messy, they’re juicy, they’re smoky, and they’re, well, sloppy! This twist uses red lentils instead of ground beef, so it’s 100 percent plant-based but still just as tasty.
15/25
Pear Waldorf Pitas
From the Recipe Creator:
Here's a guaranteed table brightener for a shower, luncheon or party. Just stand back and watch these sandwiches vanish. For an eye-catching presentation, I tuck each one into a colorful folded napkin. —Roxann Parker, Dover, Delaware
Nutrition Facts:
1 pita half: 67 calories, 2g fat (0 saturated fat), 0 cholesterol, 86mg sodium, 12g carbohydrate (3g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
I’m a huge Waldorf salad fan, but I love these little sandwiches even more. They’re bite-sized, you don’t need a fork to eat them, and they’re just as easy to make as the salad counterpart. Make them for a baby shower or brunch, or just eat them all yourself.
16/25
Grilled Vegetable Pesto Sandwiches
From the Recipe Creator:
Grilling isn't just the pastime of meat eaters! Ask my vegetarian family members who love these wholesome sammies slathered with prepared pesto and stacked with char-kissed summer produce. —Tanya Mehta, Philadelphia, Pennsylvania
Nutrition Facts:
1 sandwich: 748 calories, 37g fat (15g saturated fat), 58mg cholesterol, 1476mg sodium, 91g carbohydrate (15g sugars, 9g fiber), 23g protein.
When you’re at a barbecue, it can be easy for a vegetarian to feel left out. But this veggie-friendly zucchini and squash sandwich is something everyone can agree on. Pesto, Asiago cheese and fresh basil leaves boost this dish into gourmet territory.
17/25
Pumpkin Falafel
From the Recipe Creator:
Falafel is the ultimate Middle Eastern street food. Pumpkin adds a light sweetness and keeps the patties moist while baking. Top these beauties with a sweet and savory maple tahini sauce. You can serve them sandwich-style, as an appetizer over a bed of greens, or with soup and salad. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
2 filled pita halves: 469 calories, 21g fat (3g saturated fat), 0 cholesterol, 1132mg sodium, 57g carbohydrate (10g sugars, 8g fiber), 14g protein.
Now is your sign to add pumpkin to your falafel mixture. First, combine it with chickpeas, onions and spices in the food processor, then drop spoonfuls of the mixture onto a greased baking sheet. The pumpkin keeps the falafel moist and flavorful.
18/25
Chickpea Salad Sandwiches
From the Recipe Creator:
This chickpea salad is super flavorful and contains less fat and cholesterol than chicken salad. These make delightful picnic sandwiches. —Deanna Wolfe, Madison, South Dakota
Nutrition Facts:
1 sandwich: 295 calories, 11g fat (2g saturated fat), 7mg cholesterol, 586mg sodium, 41g carbohydrate (9g sugars, 7g fiber), 10g protein.
This protein-filled alternative to tuna salad tastes almost exactly the same, especially if you dress it with lettuce, tomato and pickles. Make two sandwiches, because you’ll definitely want another helping.
19/25
Quick Taco Wraps
From the Recipe Creator:
I was running late one night, so I shopped in my own fridge and came up with ingredients that became taco wraps. Everybody at the table was a happy camper. —Katie Mitschelen, La Porte, Indiana
Nutrition Facts:
1 wrap: 533 calories, 28g fat (13g saturated fat), 51mg cholesterol, 1538mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 14g protein.
Instead of the typical sandwich or salad for your office lunch, pack a taco wrap. Green chiles, sour cream and taco seasoning make a spicy spread for the tortilla. Then add bean dip and whatever veggie toppings your heart desires.
20/25
Better Than Egg Salad
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
When my vegan relatives come to visit, I love to whip up this mock egg salad, featuring cubed tofu instead of hard-boiled eggs. The recipe calls for mayonnaise, but I sub in vegan mayonnaise to make it fully plant-based.
21/25
Marmalade French Toast Sandwiches
From the Recipe Creator:
I change up these warm, filling sandwiches to be sweet or savory but always a treat. All it takes is a different jelly or jam. Try hot pepper jelly when you want a little sizzle. —Danielle Loring, Lewiston, Maine
Nutrition Facts:
1 sandwich (calculated without syrup): 447 calories, 16g fat (9g saturated fat), 151mg cholesterol, 628mg sodium, 65g carbohydrate (28g sugars, 2g fiber), 13g protein.
For a totally decadent lunch, sourdough bread is smothered with cream cheese and marmalade, then sandwiched with another slice of bread, dipped in egg and grilled like French toast. It’s great for a holiday lunch or baby shower too.
22/25
Roasted Sweet Potato & Chickpea Pitas
From the Recipe Creator:
Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
Nutrition Facts:
2 filled pita halves: 462 calories, 15g fat (3g saturated fat), 10mg cholesterol, 662mg sodium, 72g carbohydrate (13g sugars, 12g fiber), 14g protein.
These cute little pita pockets are stuffed with protein-rich sweet potatoes. In fact, one serving contains 14g of protein. You’ll want to pour the garlic, lemon juice and cumin sauce on everything.
23/25
Greek Sandwich Bites
From the Recipe Creator:
Here’s an appetizer that tastes just like traditional spanakopita, but it’s much less work to make. —Lynn Scully, Rancho Santa Fe, California
Nutrition Facts:
1 appetizer: 87 calories, 5g fat (2g saturated fat), 6mg cholesterol, 200mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
I love spanakopita, but it’s so time intensive. Try the same flavors in these Greek sandwich bites, which take less than a half hour to whip up. To save time, buy pre-crumbled feta at the grocery store.
24/25
Pimiento Cheese Sandwich
From the Recipe Creator:
The store-bought stuff pales in comparison to our homemade pimento cheese. Assemble it on a sandwich made with white bread, just as Southerners do. —Francine Lizotte, Langley, British Columbia
Nutrition Facts:
1 sandwich: 462 calories, 31g fat (13g saturated fat), 60mg cholesterol, 773mg sodium, 33g carbohydrate (5g sugars, 2g fiber), 14g protein.
This southern classic is perfect for a picnic. While the diced pimientos and shredded cheese are the obvious stars, you can add more hot sauce to make the filling as spicy as you like. For even more umami flavor, try a dash of Worcestershire sauce too.
25/25
I recently had cucumber sandwiches at a high tea, and I’d forgotten how refreshing they are. Make them as hors d’oeuvres at a shower or luncheon, or pack some to go to make your office lunch more fancy.
Vegetarian Sandwiches FAQ
What are some easy vegetarian sandwich ideas?
Some of the easiest vegetarian sandwiches are avocado toast, peanut butter and jelly, egg salad, or hummus and cucumbers. These sandwiches use simple vegetarian toppings that come straight from the fridge or pantry. If you have a bit more time to turn on the stove, try fried eggs with cheese and avocado or grilled cheese with vegetarian bacon. You can’t go wrong with a flavorful spread, a protein filling and some veggies for added crunch.
What vegetarian sandwiches can I make ahead to pack for lunch?
You can make the filling for vegetarian sandwiches like egg salad or chickpea salad sandwiches in advance, store it in the fridge for up to three days, then assemble the sandwich right before you’re ready to leave for work or school. You can also cut up veggie toppings like cucumbers and tomatoes, and store them in the fridge for a day or two before adding them to the sandwich. We don’t recommend making cucumber sandwiches or sandwiches containing watery veggies in advance. To prevent the bread from getting soggy and the veggies from getting slimy, make this sandwich as close to lunchtime as possible.
What vegetarian proteins can I add to sandwiches?
There are so many vegetarian proteins for sandwiches: Veggie burgers, cream cheese, goat cheese, hard-boiled eggs, edamame, lentils … the options are endless! In fact, you could probably try a different protein source every day for a month. I’m a huge fan of nut butters, like macadamia nut butter, sunflower butter, almond butter and, the old standby, peanut butter. There’s also white bean hummus and other bean spreads, faux meats like veggie bacon and sausage, and protein-packed tofu and tempeh.
