So let’s talk sandwiches for lunch. As a vegan did you think you’d be excluded from these? Say it isn’t so! Luckily, as with most things, vegan options abound. Honestly, only your imagination will limit your creation of a lunchtime gastronomic delight!
You can make your sandwich vegan, or you can make it whole food, plant based. The choice is up to you and really just depends on your personal health goals. Either way, you won’t go hungry, I promise! Here are some ideas to just get started with being vegan, and others that are WFPB, for those who are ready to make that leap.
Just make the foundation of your sandwich a hearty, healthy whole grain bread. Dave’s Killer Bread is an option I love, and is made with non-GMO and organic ingredients. They don’t use any artificial/chemical preservatives, and are oil-free. The 21-Whole Grains and Seeds is my favorite (wink, wink). And I have no affiliation with DKB.
Vegan Options:
Classic Peanut Butter & Jelly: Peanut butter and whatever flavor jelly or jam your heart desires! What could be better. You can jazz it up by using cashew, almond, walnut or pecan butter. Your childhood favorite was vegan. Say what?
Grilled cheeze: Not a misprint. A lot of the time vegan “cheese” is spelled with a z. Another childhood favorite, just go easy on the vegan cheeze, as it often is made with coconut oil, which is highly saturated, and so therefore atherogenic (tends to promote formation of fatty plaques in arteries, leading to heart disease.). I have these every once in a greeeeeaaaaat while. Last time I made it with cream cheeze, spinach and blueberries- SO delicious!
Mock meat and/or cheeze: You can make a good sandwich with a couple of slices of deli mock meat, and a slice of cheeze. Or go crazy and try some tempeh “bacon” for a BLT. Don’t forget the lettuce, tomato, pickle or relish and of course the mustard (or vegan mayo is that’s more your style). Add all the veggies you enjoy.
WFPB options:
Bean sandwich: Sounds weird, but the taste is sooooo good! Don’t knock it ‘till you rock it! Try our Easy Peasy Bean Sandwich. The beans give a good amount of protein and fiber which helps to fill you up.
Hummus and veggie: spread some oil-free hummus on your bread a little thick, to give the veggies something to stick to. Try adding sprouts, or microgreens, cucumbers, carrot shreds, greens of any kind, purple cabbage, tomato slices, peppers, onions, sliced apples, pineapple rings, radishes, everything bagel topping (the kind without the salt in it), mushrooms, fennel, jicama. Just make sure you can fit it in your mouth! 🙂
Tuna-less chickpea salad sandwich: slightly smashed chickpeas can resemble the texture of tuna. When you add some dulse flakes, it can even have a hint of “fishy” taste if you so desire. With celery, dill relish, finely diced onion, and even tofu dressed up like “egg” with some black salt, turmeric, garlic powder is eerily similar to tuna salad.
BBQ Jackfruit sandwiches: are another favorite, that is very similar to pulled pork or chicken sandwiches, and a great crowd pleaser for summer potlucks and barbecues. Just make sure you use young, green jackfruit, not ripe jackfruit. If it’s canned, it should be in water, not brine or syrup. Top the BBQ jackfruit with some coleslaw, and you have one very tasty meal, with some baked beans on the side!
Hope these options gave you some ideas for simple but satisfying vegan lunches that you can really sink your teeth into! If you enjoyed this post, please subscribe below, so you can get all of our best content delivered straight to your inbox weekly, along with our 9 quick tips to jumpstart your plant-based lifestyle.
