Sprouts sandwich While flowers or jewelry from a loved one are thoughtful, I’d much rather receive a sprouts sandwich.
I’ve always been naturally drawn to sandwiches. Some of my fondest food memories are of delicious fillings tucked between slices of seeded rye or toasted sourdough.
While a hearty muffuletta or Monte Cristo always hits the spot, I can’t deny that a well-made, fully loaded veggie sprouts sandwich is just as satisfying.
Since the meatless choices at most delis tend to be lacking, I decided to take matters into my own hands literally.
This recipe layers crunchy sprouts, creamy avocado, and cheddar on multi-seed whole-grain toast. The blend of flavors and textures is beautifully balanced.
Packed with fiber and essential nutrients, it’s an ideal addition to your collection of quick, healthy lunch options.
The hearty multigrain whole wheat bread adds the perfect amount of chewiness and earthy flavor, keeping the healthy vibes going strong.
Now, let’s move past the bread and focus on the first layer.
We’ve got scrambled eggs, mayo, and mustard. Time to bring in the avocado.
A small amount of this rich, buttery “glue” goes a long way, adding depth to every bite. I skipped the slippery slices and instead mashed the soft flesh into a chunky spread that sticks from the first bite to the last.
If you stop here, you’ve got avocado toast! Trust me, it just keeps getting better.
Speaking of creamy goodness, let’s talk about cheese.
Sharp-aged white cheddar is my go-to. While it has a bold, nutty flavor, it doesn’t melt quite as well.
That said, I opted for medium cheddar to achieve that perfect, Instagram-worthy cheese pull.
But these sandwiches hold up perfectly at room temperature, and there’s no need to serve them with hot, melted cheese. Once the cheddar has melted over the toast, it’s done its job.
If cheddar isn’t your preferred choice, I recommend trying another meltable cheese like Muenster or Havarti. For those who are vegan, you can choose a dairy-free alternative that melts well.
Fresh sprouts are light and crisp, so I load them on generously. Arugula adds a fresh, peppery crunch and juicy tomatoes bring a touch of sweetness and acidity.
Steps
A pinch of freshly cracked salt and pepper adds the perfect touch to enhance the flavors of each ingredient.
Essentially, this is a salad on bread – a deliciously nutritious choice!
With just a few adjustments on your toaster oven, this simple creation turns into a spectacular masterpiece.
Personally, I’d choose this sprouts sandwich over a dozen roses any day.
A generous layer of melted cheddar and creamy avocado provides the sprouts sandwich with a rich, smooth texture, while the sprouts and peppery arugula bring a delightful crunch.
Ingredients
- 8 slices of whole wheat or seeded multigrain bread
- 8 thick slices of mild or medium cheddar cheese (approximately 4 ounces)
- 1 large ripe avocado, pitted and gently mashed
- 2 cups lightly packed arugula
- 1 large heirloom or beefsteak tomato, sliced
- Coarse salt, to taste
- Freshly cracked black pepper, to taste
- 1 cup of loosely packed sprouts, such as alfalfa, clover, or radish
Instructions:
Begin by toasting the bread, then preheat the oven or toaster oven to the broil setting.
Place 4 slices of toast on an unlined baking sheet, and add 2 slices of cheese to each. Put the baking sheet in the oven and broil until the cheese has melted, about 1 minute.
Next, lay the toasted bread slices in a row on a clean cutting board or flat surface. Spread equal portions of mashed avocado on each slice, then top with arugula, tomatoes, a pinch of salt and pepper, and sprouts.
Place the remaining slices of toast on top, cheese-side down.
Cut each sprouts sandwich in half and serve.
Makes 4 servings
Serving Size: 1 sprouts sandwich
Calories per Serving: 533
Daily Value (%):
- Total Fat: 28.2g (36%)
- Saturated Fat: 12.5g
- Trans Fat: 0.5g
- Polyunsaturated Fat: 3.5g
- Monounsaturated Fat: 9.3g (0%)
- Cholesterol: 56.3mg (19%)
- Sodium: 965.8mg (42%)
- Total Carbohydrate: 48g (17%)
- Dietary Fiber: 10.1g (36%)
- Sugars: 9g
- Protein: 14.9g (30%)
- Vitamin A: 218.5µg (24%)
- Vitamin C: 15mg (17%)
- Calcium: 504.7mg (39%)
- Iron: 3mg (17%)
Cooking By the Numbers…
Step 1 – Prepare Ingredients
Lay out 8 slices of seeded multigrain bread. You can bake your own homemade bread in advance for this recipe, or opt for a high-quality store-bought or bakery loaf.
Prepare the salt and pepper, using both to taste.
For a particularly gooey layer, choose medium or mild cheddar. You’ll need 8 thick slices from the deli or about half of a 4-ounce block of cheese. Shredding the block with a box grater will help it melt more quickly and evenly than slicing.
Rinse and dry all the produce for the recipe, using a salad spinner to dry the arugula and sprouts.
Remove the pit from a ripe avocado and mash the flesh lightly in a small bowl with a fork. If desired, add a splash of lemon juice to prevent browning and a pinch of salt and pepper to enhance the flavor.
If you prefer sliced avocado, note that it can be slippery and may slide around when you bite into the sprouts sandwich. Mashed avocado, however, will stay in place once spread on the toast.
Slice the tomato into thin rounds using a sharp chef’s knife or serrated knife on a sturdy cutting board.
Step 2 – Toast the bread and melt the cheese slices.
Toast all 8 slices of bread until they are lightly golden brown. Once done, remove them from the toaster or toaster oven and place 4 of the slices on a wire rack to prevent them from becoming soggy on the bottom.
Be careful not to toast the bread too much initially, as it could burn when the cheese is melted.
Preheat the oven or toaster oven to broil, adjusting the rack so it’s just a few inches from the heating element.
Place the remaining 4 slices of toast on a baking sheet. Add 2 slices of cheese to each piece, overlapping them if needed for full coverage. Put the pan in the oven and watch closely to ensure the cheese doesn’t burn.
Once the cheese is melted and bubbly, about 1 minute later, remove the pan from the oven.
Arrange the 4 slices of plain toast on a clean cutting board or flat surface.
Using a small knife, carefully spread the mashed avocado onto the toast.
Add equal portions of arugula, tomato slices, a pinch of salt and pepper, and the sprouts on top.
Place the remaining slices of toast on top, cheese side down. Slice the sandwiches in half and serve.
Customize Your Sprouts Sandwich
Feel free to get creative and add any extra fun ingredients to enhance your sprouts sandwich!
This recipe is delicious on its own, but it’s also a great starting point for creativity. After all, you’re the mastermind behind this tasty creation!
When in season, I love adding heirloom tomatoes for their vibrant color. Spicy microgreens like radish or mustard provide an unexpected crunch when sprouts aren’t enough.
A spread of pesto or a drizzle of fruity olive oil and tangy red wine vinegar can take the flavor to the next level.
How will you personalize this meat-free sprouts sandwich? Share your vegetarian sprouts sandwich ideas in the comments below, and don’t forget to leave a five-star rating if you enjoyed it!
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