High-Protein Veggie Sandwich Formula

Sandwiches are a tried-and-true meal, and they often feature meat like bacon, turkey or roast beef as their main source of protein. If you’re trying to focus on a more plant-based diet, you may think you can’t get enough protein in a meatless sandwich to keep you satisfied and strong—but, luckily, that’s far from the truth! Making a high-protein veggie sandwich is easy with our simple, four-step formula.

These sandwiches feature whole-grain bread, vegetarian proteins like beans and tofu, veggies and your favorite spreads to deliver plenty of fiber and plant-based protein, which can help keep your blood sugars in check. That means steady energy levels through the afternoon. Bye-bye, dreaded afternoon crash! Hello, deliciousness!

How to Make a High-Protein Veggie Sandwich

1. Start with Whole-Grain Bread

Start with whole-grain bread, whether it be whole-wheat sandwich bread, multigrain bread or a whole-wheat English muffin. This will ensure your meal has carbohydrates—your body’s preferred source of energy. We recommend picking whole-grain bread because it’s higher in fiber than white bread, and getting plenty of fiber in your meals is important for preventing blood sugar spikes. Whole grains are also higher in protein, which is another key nutrient for balancing blood sugars. It’s also an easy way to boost the total protein, vitamin and mineral content of your meal.

2. Add a Spread

A tasty spread can be the secret sauce (pun intended) that transforms a sandwich from good to great. Some tasty spread ideas include mayonnaise, pesto, aioli, oil and vinegar, hummus, avocado and mustard. Most of these sandwich spreads are a source of dietary fat, which can help your body absorb vitamins A, D, E and K from the other ingredients. Plus, it’s an opportunity to add heart-healthy unsaturated fats to your day to help manage cholesterol.

3. Use a Vegetarian Protein

Next it’s time to add the star of the show: protein. Pick a vegetarian protein source like low-fat cheese, eggs, beans, tofu or tempeh. There are lots of ways to enjoy these protein sources so you won’t get bored. Mash white beans, make an egg or chickpea salad, cook up smoky tempeh bacon, or mix and match reduced-fat cheeses. And there’s no need to pick just one vegetarian protein! Feel free to add multiple kinds to up the total protein content of your sandwich.

4. Pile on the Vegetables

Finally, make sure to finish off your sandwich with plenty of vegetables. For most sandwiches, you’ll want to add veggies like cucumbers, lettuce, tomatoes, peppers, broccoli, onions or carrots. If you’re making a hot sandwich, then sautéed mushrooms, onions, peppers or zucchini would also work well. Either way, this final step will add more fiber, vitamins, minerals and antioxidants to your sandwich.

Best Combos to Try

• Tempeh BLT: Spread 1 tablespoon avocado-oil mayonnaise on 2 slices whole-grain bread. Top 1 slice with 4 slices tempeh bacon (prepared according to package directions), 2 leaves green leaf (or romaine) lettuce, 2 slices tomato, 2 tablespoons thin-sliced red onion and ¼ cup Alfalfa sprouts. Top with the remaining bread slice. Nutrition Info: Calories 334, Fat 13g, Saturated Fat 2g, Cholesterol 15mg, Carbohydrates 38g, Total Sugars 7g, Added Sugars 0g, Protein 16g, Fiber 9g, Sodium 493mg, Potassium 311mg
• Veggie-Tofu Scramble & Cheese Breakfast Sandwich: Heat 1 tablespoon neutral oil in a medium skillet over medium heat. Sauté 2 ounces crumbled tofu with ½ cup finely chopped vegetables (such as broccoli, spinach, onion and bell pepper). Spread ⅓ avocado, mashed, on 1 half of a whole-wheat English muffin. Top with 1 slice reduced-fat Cheddar cheese, the tofu scramble and the remaining English muffin half. Nutrition Info: Calories 438, Fat 27g, Saturated Fat 5g, Cholesterol 11mg, Carbohydrates 37g, Total Sugars 9g, Added Sugars 0g, Protein 15g, Fiber 9g, Sodium 570mg, Potassium 595mg
• Sun-Dried Tomato & Spinach Sandwich: Spread 1 tablespoon pesto on 1 slice toasted whole-grain bread. Top with 2 tablespoons crumbled fat-free feta cheese, ¼ cup no-salt-added cannellini beans, 5 mashed sun-dried tomatoes, ½ cup fresh spinach and 1 chopped jarred artichoke heart. Drizzle with ½ teaspoon balsamic vinegar; top with the remaining toast slice. Nutrition Info: Calories 327, Fat 11g, Saturated Fat 2g, Cholesterol 2mg, Carbohydrates 39g, Total Sugars 5g, Added Sugars 0g, Protein 18g, Fiber 8g, Sodium 712mg, Potassium 514mg
• Easy Veggie Sandwich with Avocado & Tofu: Combine 2 tablespoons nutritional yeast, ½ tablespoon cornstarch, ¼ teaspoon each onion powder and garlic powder and ⅛ teaspoon each salt and pepper in a shallow plate. Cut 4 ounces extra-firm tofu into ¼-inch-thick slices; add to the bowl and toss to coat in the spices. Coat the tofu with cooking spray; air-fry at 400°F for 15 minutes, flipping halfway. Spread 1 tablespoon mayonnaise and ⅓ avocado, sliced, on 2 slices whole-wheat bread. Top 1 slice with the tofu, 2 leaves green leaf lettuce, 2 slices tomato and ¼ cup Alfalfa sprouts. Top with the other bread slice. Nutrition Info: Calories 485, Fat 26g, Saturated Fat 4g, Cholesterol 6mg, Carbohydrates 43g, Total Sugars 5g, Added Sugars 0g, Protein 24g, Fiber 12g, Sodium 673mg, Potassium 992mg

Tips from the EatingWell Test Kitchen

• Store bread in the refrigerator or freezer to extend its shelf life. This may also increase its content of resistant starch, which can help prevent blood sugar spikes.
• If you want to make your sandwich ahead, make sure to store the sandwich ingredients separately from the bread to prevent the bread from getting soggy. Toasting the bread can also help.
• If you want your sandwich to have an extra pop of flavor without more sodium, add a teaspoon of vinegar. We recommend balsamic or red-wine vinegar.

Nutrition Notes

• Verify that your bread is whole-grain. Just because a bread label says wheat, doesn’t mean it’s 100% whole-wheat bread. Check the label to verify that the first ingredient is “whole-wheat flour.” The fiber content can also clue you in to the type of grain used. Most whole-grain breads have at least 2 to 3 grams of fiber per slice.
• Select a low-saturated-fat spread. Eating too much saturated fat can lead to high cholesterol, putting you at higher risk for heart disease. People with diabetes are already at higher risk of developing heart disease, so it’s especially important to be mindful of saturated fat if you have diabetes. Some heart-healthy spreads include avocado, nontropical oils like olive oil or avocado oil and hummus.
• Be mindful of saturated fat in your protein source. Meat is a common source of saturated fat in American diets, but other animal products can be high in saturated fat, too. One example is cheese. If you’re adding cheese to your sandwich, selecting a low-fat cheese can help keep the total saturated fat content of the meal down. For less saturated fat, pick a protein source like beans or tofu.