How To Make The Perfect Veggie Sandwich

July 5, 2016

A few weeks ago around 2:30 (i.e. the tail end of Noe’s nap time) I realized I needed to eat lunch. My baby is many things but good at sharing is not one of them. So, if I want to eat an entire meal, I need to do it when she’s asleep. Knowing I only had a few minutes to make something and eat it before the beast awoke from her slumber, I turned to a quick veggie sandwich. Which got me thinking about how to make the perfect veggie sandwich.

Being connoisseur of veggie sandwiches for many, many years I’ve had some amazing and some terrible veggie sandwiches. But what is it that makes one amazing and another terrible? There have to be a few tricks, a ratio, a mixture that adds up to greatness. Luckily, I think I uncovered the makings of a perfect veggie sandwich, every time.


Ready for it?


Good bread + 2 crunchy foods + 2 soft foods (1 of higher fat content for satiation purposes) + 1 juicy food.

That’s it.

Okay, let me break it down.

Good bread.

This goes without saying but no sandwich is going to taste good on dry, bland, icky bread. It’s like cooking with bad wine.

2 crunchy foods:

This can be anything but I specify 2 crunchy foods for a reason, different foods provide different texture sensations in the mouth. Here, the bell pepper and the lettuce were crunchy in their own ways, adding interest.

2 soft foods:

Again, I think 2 is an important distinction. One soft food doesn’t seem to cut it. Also, make sure one of your soft ingredients is higher in fat content. This will help keep you feeling satiated and content after your meal. Try a piece of good cheese, avocado, a tapenade. Hummus is a great second ingredient but it’s not going to keep you full on its own.

1 juicy food:

It’s like having a sip of water with your meal. Sometimes you need a little juice. Tomatoes, a splash of vinegar, pickles or shredded carrots can really do the trick here.

Stick to this ratio and I promise the perfect veggie sandwich that can be altered with whatever you have in your fridge. Recipe for the specific sandwich pictured below.

How To Make The Perfect Veggie Sandwich
Prep time
Total time
How to Make The Perfect Veggie Sandwich, every time.
: Sandwich, lunch
Serves: 1 sandwich
  • 1 purple carrot, shredded
  • ½ bell pepper, thinly sliced
  • 1 piece of romaine lettuce
  • ½ avocado, cut into slices or smashed
  • 2 pieces of good bread, toasted if desired
  • 2 tablespoons hummus of choice
  • Pinch of salt on top of avocado
  1. Shred carrot.
  2. Prep your avocado, bell pepper and lettuce.
  3. Grab your bread and spread hummus on one piece and avocado on the other.
  4. Sprinkle salt on the avocado side.
  5. Cut sandwich in half, enjoy!

Today’s Makings Of Small Step: Try this ratio and let me know what you think.


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