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.
These handy little airtight containers are perfect for packing sandwiches for lunch.
With these easy vegan sandwiches, 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!
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.
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
- 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!
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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! 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! 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. 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! 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. 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. 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
Easy Chickpea Tuna Salad
This fabulous Chickpea Tuna Salad recipe is from Cathy Fisher with Straight Up Food. Made with chickpeas, fresh vegetables, and seasonings, this vegan tuna is going to delight your taste buds!
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. A bean masher, potato masher, or fork also works well. I sometimes even use my Vitamix.
- Place the garbanzo beans (aka chickpeas) into a food processor and pulse until the beans are broken but still flaky. Do NOT over blend.
- Transfer the beans to a large bowl and add the diced celery, red onion, basil, and avocado and stir well.
- Blend the dressing ingredients until smooth adding a little water as needed. Stir the dressing into the salad until well blended and serve.
Notes
Recipe from Straight Up Food Cookbook and is called No-Tuna Salad. It is published with permission.
Pro tips and substitutions
- 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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Nutrition Information:
Yield: 5 Serving Size: 1Amount Per Serving: Calories: 215Total Fat: 13gTrans Fat: 0gCholesterol: 0mgSodium: 101mgCarbohydrates: 19gFiber: 3.4gSugar: 3.8gProtein: 7.3g
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.
Sides for sandwiches
Molly
Wednesday 12th of February 2020
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! :D We could use your talents on maybe improving on the sub, LOL. Bon appetit!
Terri Edwards
Wednesday 12th of February 2020
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/
Kay
Tuesday 19th of June 2018
Thank you Terri! Great ideas and recipes!!
EatPlant-Based.com
Tuesday 19th of June 2018
You're so welcome, Kay!