High-Protein Veggie Sandwich Formula

Sandwiches are a tried-and-true meal that often includes meats such as bacon, turkey, or roast beef as the main protein source. If you’re trying to focus on a more plant-based diet, you might think that a meatless sandwich won’t provide you with enough protein to keep you full and strong, but fortunately, that’s not true. That’s far from it. A simple 4-step recipe makes it easy to make high-protein veggie sandwiches.

These sandwiches include whole grain bread, a vegetarian protein like beans or tofu, vegetables, and your favorite spread, giving you plenty of fiber and plant-based protein to help keep your blood sugar levels in check. This means that your energy level remains stable throughout the afternoon. Goodbye, dreaded afternoon crash! Hello, deliciousness!

How to make a high protein vegetable sandwich

1. Start with whole wheat bread

Start with whole-grain breads, such as whole-grain sandwich bread, multigrain bread, and whole-grain English muffins. This will ensure that your diet includes carbohydrates, your body’s preferred source of energy. We recommend choosing whole wheat bread as it has more fiber than white bread and it is important to get enough fiber in your diet to prevent blood sugar spikes. Whole grains are also rich in protein, another important nutrient for balancing blood sugar levels. It’s also an easy way to increase the total protein, vitamin and mineral content of your diet.

2. Add a spread

A delicious spread can be the secret sauce (pun intended) that takes a sandwich from good to great. Some delicious 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 helps the body absorb vitamins A, D, E, and K from other ingredients. It’s also an opportunity to incorporate more heart-healthy unsaturated fats into your daily routine to help manage your cholesterol.

3. Use vegetarian protein

Next, add the main ingredient: protein. Choose vegetarian protein sources such as low-fat cheese, eggs, beans, tofu, and tempeh. There are so many ways to enjoy these protein sources that you’ll never get bored. Mash white beans, make an egg or chickpea salad, cook up some smoky tempeh bacon, or mix it up with low-fat cheese. You don’t have to choose just one vegetarian protein. Feel free to add more than one variety to increase the total protein content of your sandwich.

4. Pile on vegetables.

Finally, make a sandwich packed with vegetables. Most sandwiches benefit from adding vegetables such as cucumbers, lettuce, tomatoes, bell peppers, broccoli, onions, and carrots. If you’re making a hot sandwich, sautéed mushrooms, onions, peppers, and zucchini are also good options. Either way, this last step adds even more fiber, vitamins, minerals, and antioxidants to your sandwich.

Best combo to try

• Tempeh BLT: Spread 1 tablespoon of avocado oil mayonnaise on 2 slices of whole wheat bread. Top each slice with 4 slices of tempeh bacon (prepared according to package directions), 2 leaves of green leaf lettuce (or romaine), 2 tomatoes, 2 tablespoons sliced ​​red onion, and 1/4 cup alfalfa sprouts. . Top with the remaining bread. Nutrition information: Calories 334, Fat 13g, Saturated fat 2g, Cholesterol 15mg, Carbohydrates 38g, Total carbohydrates 7g, Added sugars 0g, Protein 16g, Dietary fiber 9g, Sodium 493mg, Potassium 311mg.
• Vegetable tofu scramble & cheese breakfast sandwich: heat Add 1 tablespoon of neutral oil to a neutral skillet and heat over medium heat. Sauté 2 ounces of crumbled tofu with 1/2 cup of finely chopped vegetables (broccoli, spinach, onions, bell peppers, etc.). Spread 1/3 of the mashed avocado on half of a whole-wheat English muffin. Top with 1 slice of reduced-fat cheddar cheese, scrambled tofu, and half of the remaining English muffin. Nutrition information: Calories 438, Fat 27g, Saturated fat 5g, Cholesterol 11mg, Carbohydrates 37g, Total carbohydrates 9g, Added sugars 0g, Protein 15g, Dietary fiber 9g, Sodium 570mg, Potassium 595mg.
• Sun-dried tomato and spinach sandwich: Spread 1 tablespoon pesto on 1 slice of toasted whole-grain bread. Top with 2 tablespoons crumbled fat-free feta cheese, 1/4 cup unsalted cannellini beans, 5 mashed sun-dried tomatoes, 1/2 cup fresh spinach, and 1 chopped and bottled artichoke core. I’ll give you a ride. Add 1/2 teaspoon balsamic vinegar. Top with remaining toast slices. Nutrition information: Calories 327, Fat 11g, Saturated fat 2g, Cholesterol 2mg, Carbohydrates 39g, Total carbohydrates 5g, Added sugars 0g, Protein 18g, Dietary fiber 8g, Sodium 712mg, Potassium 514mg.
• Easy vegetable sandwich with avocado and tofu: Combine 2 tablespoons nutritional yeast, 1/2 tablespoon cornstarch, 1/4 teaspoon each onion powder and garlic powder, and 1/8 teaspoon each salt and pepper in a shallow dish. Cut 4 ounces of firm tofu into 1/4-inch thick slices. Add to the bowl and stir to coat with the spices. Coat tofu with cooking spray. Air fry at 400°F for 15 minutes, flipping halfway through. Spread 1 tablespoon mayonnaise and 1/3 sliced ​​avocado on 2 slices of whole wheat bread. Top with 1 piece of tofu, 2 pieces of green leaf lettuce, 2 pieces of tomatoes, and 1/4 cup of alfalfa sprouts. Place another piece of bread on top. Nutrition information: Calories 485, Fat 26g, Saturated fat 4g, Cholesterol 6mg, Carbohydrates 43g, Total carbohydrates 5g, Added sugars 0g, Protein 24g, Dietary fiber 12g, Sodium 673mg, Potassium 992mg.

Tips from the EatingWell Test Kitchen

• To extend the shelf life of bread, store it in the refrigerator or freezer. This also increases the resistant starch content, which can prevent blood sugar levels from spiking.
• If you want to make sandwiches in advance, store the sandwich ingredients separately from the bread to prevent it from getting soggy. Toasting bread is also effective.
• If you want to add more flavor to your sandwich without adding more salt, add 1 teaspoon of vinegar. We recommend balsamic vinegar or red wine vinegar.

nutrition notes

• please confirm bread It’s whole grain. Just because bread says wheat on the label doesn’t mean it’s 100% whole wheat bread. Check the label to make sure the first ingredient is “whole wheat flour.” Fiber content may also indicate the type of grain used. Most whole grain breads contain at least 2 to 3 grams of fiber per slice.
• Please select low saturated fat spread. Eating too much saturated fat can raise your cholesterol and increase your risk of heart disease. It’s especially important to watch saturated fats if you have diabetes, as people with diabetes are already at a higher risk of developing heart disease. Heart-healthy spreads include avocado, non-tropical oils such as olive oil or avocado oil, and hummus.
• Be careful of saturated fat in your body protein source. Although meat is a common source of saturated fat in the American diet, other animal products can also be high in saturated fat. One example is cheese. If you choose to add cheese to your sandwich, choose a low-fat cheese to reduce the total saturated fat content of your meal. If you want to reduce saturated fat, choose protein sources like beans and tofu.