These healthy vegetarian sandwiches are equally as (if not more!) hearty than their meat-filled counterparts and filled with flavor, to boot.

By Marnie Soman Schwartz and Laura Rege
Updated July 29, 2021
Credit: Getty Images

It's easy for new plant-based eaters to get in a food rut, especially when it comes to sandwiches. Without access to traditional lunch meats or the will to explore plant-based proteins, peanut butter and jellies can become the go-to. But, as delicious as PB&Js are, it doesn't have to be this way.

These vegetarian sandwiches are jam-packed with protein and flavor and sure to satisfy even the meat-eating masses. What's more, they take less than half an hour to concoct. Translation: Do your plant-based friends and co-workers a favor and bring a few of these 'wiches —which are far from a sad concoction of iceberg lettuce, tomato, onion, and cucumber — the next time you have a luncheon. (Related: 10 Healthy Grilled Cheese Recipes That Will Make Your Mouth Water)

BBQ Tempeh Sandwich

Pack a napkin: Barbecue is never neat, and this vegetarian sandwich is no exception. But when you're biting into tempeh slathered in a sriracha-spiked sauce, you'll be too happy to notice the mess.

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Smashed Chickpea Salad Sandwich

Scoop this salad — which tastes like hummus — between two slices of wheat bread for a vegetarian take on tuna and egg salad sandwiches…without the fishy or eggy smells. (Your cubemates will thank you!)

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Veggie Caprese with Olive Pesto

An olive and almond pesto elevates this vegetarian sandwich from a simple stack of veggies and cheese between two slices of bread to a restaurant-worthy creation. Adapt the recipe with your favorite in-season veggie for a sandwich that works all year round. (Check out these other pesto recipes that don't involve pasta.)

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Roasted Beet and Goat Cheese Sandwiches

Face it: No two foods that go together better than goat cheese and beets, and when they're squished between two pieces of fresh bread? Insert all of the chef's kisses. Buy pre-roasted beets to cut the cook time for this vegetarian sandwich recipe to practically nothing.

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Vegetarian Banh Mi

This Vietnamese sammie, filled with spiced tofu and doused with flavorful condiments, packs as much or as little heat as you'd like. And the tofu and eggs combo is high in protein to keep you full through the afternoon.

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Vegetarian Sandwiches
From top to bottom: PB&S, Avocado Salad, MLT
| Credit: Caitlin Bensel

Greek Salad Sandwich

This handheld version of a classic Greek salad is light enough that you won't feel like you need to lie down for a nap later, but oh-so-filling that you won't need a second lunch, either. Pair the vegetarian sandwich with some carrots and hummus for an extra punch of protein. (Related: Healthy Greek Recipes That Will Transport You to the Mediterranean)

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Black Bean and Plaintain Arepas Sandwiches

When you're craving something flavorful but need to make it quick, try these arepas which can come together in 30 minutes flat. With smoky black beans, caramelized plantains, and homemade guacamole, they won't disappoint.

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Crispy Tofu Sandwiches With Peanut Ginger Sauce

These Thai-inspired wraps are way healthier than last night's leftover vegan Pad Thai. Plus, the creamy peanut-ginger sauce is a great recipe to have in your back pocket for salads, dipping, and more. (For a lower-carb option, check out these keto sandwiches.)

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Edamame Avocado Salad Sandwich

Featuring a creamy filling (that also works as a delish dip for veggies or dressing on salad) this vegetarian sandwich is essentially a mash-up of avocado toast and edamame hummus — and, in turn, is also packed with protein and healthy fats. Wasabi gives the dish a nice kick while the cucumber slices balance out the spice and bring some satisfying crunch.

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Okay, you're probably sick of peanut butter and jellies, but your tastebuds need to experience the magic that is pistachio butter and strawberry smeared together. The vegetarian sandwich is packed with protein, as pistachios offer nearly 6 grams of the macronutrient per ounce, and isn't as sticky as the OG.

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Avocado Salad

You can think of this vegetarian sandwich as an earthy, green version of the chickpea salad sammie mentioned above. The filling contains smashed avocados, chickpeas, celery, red bell pepper, chives, and capers, so expect one seriously flavorful 'wich. (Pro tip: Pop a breath mint after you're done noshing.)

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Mushrooms are already a staple ingredient in vegan jerkies, so it makes sense to use them in place of bacon to create a plant-based "BLT." The shrooms get their ultra-savory flavor with the help of soy sauce, smoked paprika, and garlic, creating a vegetarian sandwich you'll crave for lunch and dinner. (As for breakfast? Consider one of these mouthwatering sammies to fuel you through the a.m.)

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