Easy Vegan Sandwiches
Everyone loves sandwiches, especially when they’re short on time or during the hot summer months when heating up the kitchen with a hot stove is less appealing. These Vegan Sandwiches are perfect for those times!
I absolutely LOVE sandwiches, because they are layers of colorful healthy deliciousness! They are perfect for easy dinners that don’t require any cooking on busy or hot days. They’re also terrific for on-the-go lunches to take to work, school, or picnics.
We have so many delicious and easy options like our chickpea avocado salad and this simple no-tuna chickpea spread just to name a couple.
Reasons you will love these sandwiches
- Packed with Plant-Based Protein – These vegan sandwiches and wraps are loaded with wholesome proteins like tofu, tempeh, chickpeas, and beans to keep you full and energized.
- Healthy and Versatile Bread Options – From whole grain bread to lettuce wraps and gluten-free rice paper, there’s a choice for every dietary need and preference.
- Bursting with Flavor – With zesty spreads, fresh veggies, and hearty fillings, these recipes prove that vegan meals are anything but boring!
- Quick and Easy to Make – Perfect for busy days, these sandwiches and wraps come together in no time with simple, everyday ingredients.
What are the best wraps or bread?
When it comes to healthy vegan sandwiches and wraps, the options are endless! Whole grain bread and whole wheat tortillas are classic choices packed with fiber and nutrients.
For a pocket-style sandwich, try whole wheat pita pockets—they’re perfect for stuffing with your favorite fillings. If you’re looking for a lighter, gluten-free option, collard greens or large lettuce leaves make fantastic wraps with a fresh crunch. And don’t forget rice paper wraps, which are great for rolling up colorful veggies and plant-based proteins into a handheld treat!
What do you put on sandwiches?
- Bread – A nutritious whole grain bread (or gluten-free) is the foundation of any sandwich. However, there is also the option to use wraps or even large green leaves like romaine or collard greens.
- Spread – Hummus is one of the very best spread options for a sandwich, in my opinion, and there are so many varieties to choose from. Check out my Hummus Recipes Page.
- Veggies – This list can be long or short, but some of my personal favorite veggies for sandwiches include lettuce, cucumbers, tomato, onion, carrots, bell peppers, bean sprouts, black olives, pickles, banana peppers, avocado, and so much more.
- Seasonings – These would include salt, pepper, oregano, basil, and dressings like the ones on my Dressings Page.
We sometimes stuff Endive or other large lettuce leaves with spreads and serve them as an appetizer. It’s a great option for those avoiding bread and gluten products.
These handy little airtight containers are perfect for packing sandwiches for lunch.
Vegan spreads for sandwiches
Sandwiches absolutely need a creamy spread to give them moisture and spice them up. These are some of my favorites to use on sandwiches.
- Vegan Mayonnaise
- Spicy Vegan Mayo
- Chipotle Sauce
- Roasted Red Pepper Hummus
- Tzatziki Cucumber Sauce
- Cashew Cream Cheese
- Homemade Vegan Butter
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
Frequently Asked Questions
You can use ingredients like baked tofu, tempeh, chickpeas, lentils, seitan, or hummus for a protein boost. Adding nuts, seeds, or spreads like peanut butter or tahini also helps pack in extra protein.
Flavor comes from layering! Use fresh herbs, spices, zesty sauces, and spreads like homemade vegan mayo, pesto, or mustard. Add pickled veggies, roasted garlic, or caramelized onions for extra punch.
Absolutely! Use gluten-free tortillas, collard greens, lettuce leaves, or rice paper wraps as alternatives to traditional wraps. Many gluten-free bread options are also available for sandwiches.
With these easy vegan sandwich spreads & recipes, there are so many options. They can be served not only on bread but also on whole wheat wraps or even in lettuce wraps. These are some of our very favorites! Click on each of the photos, recipe titles, or 'Get the Recipe' buttons to see full recipes with ingredients, measurements, instructions, and a print button. Tired? Don't feel like cooking? This chickpea vegan salad with avocado takes less than 10 minutes and only requires a bowl and fork to prepare. No kidding! Protein-packed and delicious! I make this delicious Avocado Sandwich frequently when time is rushed and we need a quick healthy meal. It's made with fresh avocado, juicy tomato, crunchy purple onion, flavorful spices, and my homemade vegan spicy mayo (aka special sauce) all piled high on toasted sourdough bread. Tired of a boring sandwich? Let me help you fix that with this Ultimate Veggie & Hummus Sandwich that is piled high with crunchy vegetables and creamy hummus and can be ready in 15 minutes or less. Healthy meals just don’t get any easier than with these easy veggie wraps layered with hummus or mayo and piled high with fresh veggies like lettuce, spinach, carrots, cucumbers, and anything else you can think of. These bite-sized colorful veggie pinwheels make terrific little appetizers or a quick tasty lunch, and they are very kid friendly! Recipe from Dr. Neal Barnard's book, The Cancer Survivor's Guide. Cucumber Sandwiches are perfect for appetizers, luncheons, bridal or baby showers, picnics, and even just for a healthy meal. They are fresh, light, and so delicious! Move over B.L.T.! It's time for a new, heart-friendly smoked tempeh TLT sandwich that is slightly crunchy, yet sometimes chewy, smokey, and hearty. So easy and flavorful! This sandwich will surprise you with how delicious it is! This Vegan Egg Salad spread is one that I get asked about a lot. I have taken it to some of my cooking & nutrition classes to sample, and students rave. They even take it to potlucks themselves. This fabulous Chickpea Tuna Salad recipe is from Straight Up Food's very own Cathy Fisher. Made with chickpeas, fresh vegetables, and seasonings, this vegan tuna is going to delight your taste buds! This delightfully messy vegan meatball sandwich is great for dinner, parties, and game-day food. It’s such a versatile meatless marinara sandwich, even kids love it! No kidding! Dinner can be ready in 10 minutes flat! Just add fresh lettuce, onion, and pickles. These soy curl (or seitan) barbecue sandwiches will be a hit, no matter who you feed them to. I am from the Carolina's where potato salad, cole slaw, and tomato sandwiches are necessary meal staples. This was a real issue for me after switching to a plant-based lifestyle, because you know what all these foods require right? Mayonnaise! This oil-free Roasted Red Pepper Humus recipe requires only a handful of ingredients and a few minutes to make. If you have 10 minutes and a blender or food processor, you’ve got a delicious healthy snack. We have no-oil hummus in our refrigerator most of the time to use as a dip and sandwich/veggie wrap spread.Easy Vegan Sandwich Spreads & Recipes
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Chickpea Tuna Salad
Ingredients
- 2 15- oz cans chickpeas drained and rinsed
- 1 cup celery diced
- 1/4 cup red onion finely chopped
- 1/4 cup fresh basil finely chopped
- 1 medium ripe avocado chopped (optional)
Cashew-Mustard Dressing
- 1/2 cup water
- 1/2 cup raw cashews or cooked white beans
- 3 tablespoons lemon juice or lime
- 2 tablespoons Dijon mustard
- 2 teaspoons apple cider vinegar
- 1 medium garlic clove
- 2-3 teaspoons kelp granules optional
Instructions
- Begin by placing all of the dressing ingredients (water, cashews, lemon juice, mustard, vinegar, garlic, and kelp, if using) into a food processor and set to the side for at least 15 minutes so the cashews can soften.
- Place the garbanzo beans (aka chickpeas) into a food processor and pulse until the beans are broken but still flaky. Do not over-blend. A bean masher, potato masher, or fork also works well. I use my Vitamix 5200 series.
- Transfer the beans to a large bowl, add the diced celery, red onion, basil, and avocado, and stir well. I have some good tips for how to tell if your avocado is ripe and ready to use.
- Blend the dressing ingredients until smooth adding a little water as needed. Stir the dressing into the salad until well blended. Serve on toasted bread or in a lettuce leaf or wrap.
- Keep leftovers in an airtight container in the refrigerator for up to 5 days.
Video
Notes
- Kelp granules- Adding kelp lends a seafood flavor to this salad though it is optional.
- Lower fat content- Substitute 3/4 to 1 cup cooked white beans for the cashews to lower the fat content of the dressing.
- Lower Sodium- To avoid excess sodium, look for canned beans with no added salt or cook your beans from scratch.
- Vegan mayonnaise- Add homemade vegan mayo to sandwiches to push this recipe over the top.
- Store- Keep leftovers in an airtight container in the refrigerator for up to 5 days.
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- Sandwiches- Make a sandwich and add leafy greens.
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- Wraps- Scoop into a large romain or endive leaf.
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- Tortillas- Pack a few spoonfuls into a corn tortilla.
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- Salad- Serve alongside your favorite green salad.
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- Crackers- Smear this vegan spread onto some oil-free crackers like Mary’s Gone Crackers.
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- Bagel- It’s also terrific served on bagels with spinach leaves and tomatoes. We have a terrific oil-free whole-wheat bagel recipe that is perfect for vegan sandwich spreads.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Eating lots of veggie sandwiches open face, like cucumbers, sprouts, tomatoes with sliced avocado on top. Mashed chickpeas mixed with mustard and chopped walnuts, with tomatoes and sprouts. We love Dr. Barnard’s hummus wraps! I even made an “Italian” fake sub with mashed kidney beans with Italian seasonings, garlic, and tomato sauce! 😀 We could use your talents on maybe improving on the sub, LOL.
Bon appetit!
Hi Molly- Those all sound delicious and SO healthy! For the Italian sub, I’m betting my Vegan Meatballs would be an awesome addition. https://eatplant-based.com/veggie-barbecue-balls/
Thank you Terri! Great ideas and recipes!!
You’re so welcome, Kay!