Meat-free sandwiches might sound joy-free to some, but they can be both filling and delicious when done right. Besides, they’re a nice change from your typical between-the-bread meal. When you have avocado, sprouts, fresh veggies, and cheese packed between your bread, there isn’t much to complain about. You might not even realize there’s no animal protein. Try these 6 lent-friendly, meatless sandwiches to see for yourself.
1. Vegetable Sandwich with Dill Sauce
First up is a simple vegetable sandwich with dill sauce from Food & Wine. Even if you’re a picky eater, there aren’t ingredients that will intimidate you. Cheese, tomatoes, cucumbers, avocado, and sprouts go between two slices of multigrain bread. Add a creamy dill sauce, and this sandwich turns into something spectacular. This recipe serves 4, so feel free to scale it down.
- ½ cup plain yogurt
- 3 tablespoons chopped fresh dill
- 1½ teaspoons Dijon mustard
- 1 tablespoon cooking oil
- 1 teaspoon wine vinegar
- Freshly ground black pepper
- 8 thick slices multigrain bread
- 8 lettuce leaves
- ½ pound sliced provolone
- 2 tomatoes, sliced
- 1 cucumber, peeled and sliced thin
- 1 small red onion, sliced very thin
- 1 ripe avocado, preferably Hass, sliced
- 1 cup alfalfa sprouts
Directions: In a small bowl, stir together the yogurt, dill, mustard, oil, vinegar, ¼ teaspoon salt, and ⅛ teaspoon pepper. Spread a tablespoon of the dill sauce on one side of each of four slices of bread. Top each slice with lettuce, provolone, tomatoes, a sprinkling of salt and pepper, the cucumber, onion, avocado, and sprouts. Drizzle another tablespoon of dill sauce over each sandwich. Cover with the remaining four slices of bread.
2. Green Goddess Hummus Sandwich
With plenty of fiber and protein, hummus is a great sandwich spread. Pair it with some veggies and bread to make a satisfying and healthy meal with Cookie & Kate’s delicious sandwich. The recipe even shows you how to pickle the red onions and carrots. This sophisticated, meat-free sandwich tastes so good, your co-workers will be filled with envy.
- 2 slices sturdy whole grain bread, lightly toasted
- ¼ cup homemade green goddess hummus or store-bought hummus
- 1-inch section of cucumber, sliced thin
- 1 to 2 lettuce leaves, cut to size
- Pickles, to taste
- 5 to 7 medium to large carrots, peeled and julienned
- 1 small to medium red onion, thinly sliced
- 1 cup plain white vinegar or white wine vinegar or apple cider vinegar
- 1 cup water
- ¼ cup honey or maple syrup or sugar of choice
- 2½ teaspoons salt
- ½ teaspoon red pepper flakes, optional
Directions: Add the carrots and onions into a pint-size mason jar. Combine vinegar, water, sweetener, salt, and red pepper flakes in a small saucepan. Bring to a boil, remove from heat, then pour over veggies in jar. Press vegetables to submerge and let cool to room temperature. Cover and store in the fridge until ready to use.
To assemble your sandwiches, spread a hearty layer of hummus onto each slice of toasted bread. Top with cucumbers, lettuce, and pickles. Serve.
3. Mushroom Melt Grilled Cheese
If you’re a fan of mushrooms, this mushroom melt grilled cheese from Healthy Delicious is for you. The mushrooms lend the sandwiches a heartier texture and taste. Plus, they add some fiber to boot. With two types of cheese and an easy method, it’s definitely a recipe you’ll want to try.
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 2 cups mixed cremini and shiitake mushrooms, chopped
- ¼ cup dry white wine
- 2 tablespoons chopped fresh parsley
- 4 slices whole grain Italian bread
- 1 tablespoon unsalted butter or margarine
- 5 slices mozzarella cheese
- 4 slices cheddar cheese
Directions: Heat the olive oil in a large skillet set over medium heat. Add the garlic and cook 2 to 3 minutes, or until soft and fragrant. Add the mushrooms and cook until beginning to soften, about 4 to 5 minutes. Add wine and cook until it evaporates, about 2 minutes. Add a slice of mozzarella and cook until melted. Stir in the parsley and season the mixture with salt and pepper.
Butter each slice of bread. Flip two slices of bread over and top each with one slice each of mozzarella and cheddar. Top with half of the mushroom mixture and cover with the remaining cheese. Close each with another bread slice, buttered-side out.
Cook sandwiches covered over medium heat until bread is golden and cheese is melted, about 4 minutes per side. Serve.
4. Greek Yogurt Egg Salad Sandwich
Inspired by a lunchtime favorite, Damn Delicious takes the egg salad sandwich to new heights by enlisting Greek yogurt, mayonnaise, and dill. It’s creamy thanks to the egg and yogurt, and the veggies add even more flavor and texture. You’ll never go back to the mayo-heavy versions.
- 8 large eggs
- ⅔ cup plain Greek yogurt
- 1 tablespoon mayonnaise
- 1 teaspoon dried dill
- Kosher salt and freshly ground black pepper
- 1 baguette, cut into 3 to 4 equal pieces, toasted
- 2 cups arugula
- 2 Roma tomatoes, thinly sliced
- 1 avocado, halved, seeded, peeled, and thinly sliced
Directions: Place eggs in a large saucepan and cover with cold water. Bring to a boil and cook for 1 minute. Remove from heat, cover with a lid, and let sit for 8 to 10 minutes. Drain, let cool, peel, and dice. In a large bowl, roughly mash eggs with Greek yogurt, mayonnaise, and dill. Season with salt and pepper.
Build sandwiches on baguette with arugula, tomatoes, avocado, and egg salad. Serve.
5. Eggplant and Mozzarella Melt
Martha Stewart’s satisfying eggplant sandwich proves once again that the right vegetables and cheese can easily replace meat in a sandwich. The first step is breading and baking the eggplant. The creamy and crunchy veggie then gets the sandwich treatment on some Italian bread with plenty of tomato sauce and mozzarella cheese.
- 2 large eggs
- Coarse salt and ground pepper
- ¾ cup plain dried breadcrumbs
- Olive oil, for baking sheet
- 1 medium eggplant, sliced into ½-inch-thick rounds
- 1 (8-ounce) loaf of soft Italian bread
- 2 cups store-bought tomato sauce
- 8 ounces part-skim mozzarella cheese, thinly sliced
Directions: Preheat oven to 475 degrees Fahrenheit. In a shallow bowl, lightly beat eggs with 1 teaspoon salt and ¼ teaspoon pepper. Spread breadcrumbs in a pie plate or shallow bowl.
Oil a rimmed baking sheet. Dip eggplant rounds in egg, then dredge in breadcrumbs, turning to coat completely; transfer to prepared baking sheet. Bake (without turning) until golden and tender, 15 to 20 minutes.
Meanwhile, split bread lengthwise, and place cut-side up on another baking sheet; press gently in centers to create a well. Layer both halves with tomato sauce, eggplant, and cheese. Bake until cheese is browned in spots, 6 to 8 minutes.
6. BBQ Tofu Sandwich
Our last recipe from Eating Well stars the meat of the vegetarian world: tofu. When nestled in a hamburger bun with barbecue sauce and slaw, it makes for a sandwich everyone will love. The sandwich packs an impressive punch of protein and fiber, and is still low in fat. It’s all the flavor of a cookout, minus the meat. You may just become a tofu lover.
- ¼ cup thinly sliced onion
- 1 (14-ounce) package extra-firm or firm water-packed tofu, drained
- ⅛ teaspoon salt
- 1 tablespoon canola oil
- ½ cup prepared barbecue sauce
- 1½ cups coleslaw mix or finely shredded cabbage
- 2 tablespoons low-fat mayonnaise
- 2 teaspoons red wine vinegar
- ¼ teaspoon garlic powder
- Freshly ground pepper to taste
- 4 whole-wheat hamburger buns, toasted
- 4 dill pickle sandwich slices
Directions: Place onion in a small bowl, cover with cold water, and set aside. Stand tofu on its long narrow side. Cut lengthwise into four rectangular slabs, each about ½-inch thick, and pat dry. Sprinkle with salt.
Heat oil in a large nonstick skillet over medium heat. Add the tofu slabs. Cook until browned on both sides, about 4 minutes per side. Reduce heat to low. Add barbecue sauce and carefully turn the tofu to coat with the sauce. Cover and cook for 3 minutes more.
Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder, and pepper in a medium bowl. Drain the onion.
To assemble sandwiches, place about ⅓ cup of the coleslaw (or cabbage) mixture on each bun and top with a tofu slab, a pickle slice, and a few onion slices. Spread any sauce remaining in the pan on the top buns.