Healthy Avocado Sandwich Recipe
created by
Sarah S. 01/29/2024
"Vegan sandwich with tofu and veggies on multigrain"
"Right on Sarah! Your choice of a vegan sandwich with tofu and veggies on multigrain is spot-on. Tofu is a fantastic source of lean protein and the veggies and multigrain bread are packed with fiber. This combination will help keep you satisfied until your next meal. Keep making these smart choices each nutritious meal brings you closer to your goal."
See commentsIngredients
- 8 slices multigrain bread
- 1 block (14 oz) firm tofu, pressed and sliced
- 1 avocado, mashed
- 1 cup lettuce, shredded
- 1/2 cup red onion, thinly sliced
- 1/2 cup pickles, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- 1. Heat olive oil in a skillet over medium heat.
- 2. Add sliced tofu and cook for about 5 minutes on each side until golden brown. Season with salt and pepper.
- 3. Toast the multigrain bread slices until golden.
- 4. Spread mashed avocado on one side of each slice of bread.
- 5. Layer the cooked tofu, lettuce, red onion, and pickles on top of the avocado.
- 6. Top with another slice of bread, avocado side down, and press gently.
- 7. Cut the sandwich in half and serve immediately.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 45g |
| Fiber | 10g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 1.5g |
Health Benefits
This Healthy Avocado Sandwich is rich in healthy fats from avocado, which support heart health. Tofu provides a great source of plant-based protein, while the multigrain bread and veggies add essential fiber, promoting digestive health and keeping you full longer. This dish fits well into plant-based diets and is low in added sugars and unhealthy fats, making it a great choice for weight loss.
Serving Suggestions
- Serve with a side of fresh fruit or a light salad for added nutrients.
- Pair with herbal tea or infused water for a refreshing beverage.
- Garnish with fresh herbs like cilantro or parsley for extra flavor.
Recipe Variations and Adjustments
avocado sandwich recipe
Keep the core ingredients the same, but consider adding a spread of hummus or a sprinkle of nutritional yeast for added flavor.
FAQs About This Recipe
Can I make this sandwich ahead of time?
Yes, you can prepare the ingredients in advance and assemble the sandwich just before eating to keep it fresh.
Is this sandwich gluten-free?
To make it gluten-free, use gluten-free multigrain bread.
Can I add more vegetables?
Absolutely! Feel free to add any of your favorite veggies like bell peppers or cucumbers.
How can I store leftovers?
Store any leftover ingredients separately in airtight containers in the refrigerator for up to 3 days.
Is this sandwich suitable for meal prep?
Yes, it's great for meal prep! Just keep the components separate until you're ready to eat.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Avocado Sandwich because it’s not only quick and easy to prepare, but it’s also packed with lean protein from tofu and fiber-rich veggies. This satisfying meal keeps you full and energized, making it perfect for lunch or dinner. The vibrant flavors and nutritious ingredients make it a delightful choice that aligns perfectly with your weight loss goals. Plus, it’s travel-friendly, so you can enjoy a healthy meal on the go!
Recipe created by Fitmate Coach; inspired by Sarah S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Vegan sandwich with tofu and veggies on multigrain"
"Right on Sarah! Your choice of a vegan sandwich with tofu and veggies on multigrain is spot-on. Tofu is a fantastic source of lean protein and the veggies and multigrain bread are packed with fiber. This combination will help keep you satisfied until your next meal. Keep making these smart choices each nutritious meal brings you closer to your goal."