Name: Veggie & Hummus Sandwich
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean-Inspired
Ingredients: 2 slices whole grain bread, or 1 wrap or sandwich roll; 3 tbsp hummus (any flavor); 1/4 cucumber, thinly sliced; 2–3 slices tomato; 1/4 avocado, sliced; 1/4 cup shredded carrots; 1/4 cup baby spinach or lettuce; 2–3 thin slices red onion; 2 tbsp sprouts or microgreens (optional); Salt and pepper to taste

This Veggie & Hummus Sandwich is one of my favorite quick meals when I want something fresh, colorful, and satisfying. It’s packed with crisp vegetables and creamy hummus, all layered between soft bread or a hearty wrap. It’s easy to make, endlessly customizable, and perfect for lunch or a light dinner.

Why You’ll Love This Recipe

I love how this sandwich is both healthy and delicious. The hummus adds plant-based protein and creaminess without needing mayo or cheese, while the fresh veggies bring crunch, flavor, and color. It’s filling without being heavy, takes just minutes to put together, and is easy to pack for work, school, or a picnic.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Whole grain bread, sandwich roll, or wrap
Hummus (any flavor—classic, roasted red pepper, garlic, etc.)
Cucumber, thinly sliced
Tomato, thinly sliced
Avocado, sliced
Shredded carrots
Baby spinach or lettuce
Red onion, thinly sliced
Sprouts or microgreens (optional)
Salt and pepper to taste

Directions

I start by toasting the bread or warming the wrap slightly if I want a bit of extra texture.
I spread a generous layer of hummus on both slices of bread or across the whole wrap.
I layer on the vegetables—starting with leafy greens, then cucumber, tomato, avocado, shredded carrots, onion, and sprouts.
I season lightly with salt and pepper, then press the sandwich together gently.
If I’m using a wrap, I roll it up tightly, slice it in half, and it’s ready to enjoy.

Servings and timing

This recipe makes 1 sandwich or wrap. It takes about 10 minutes to prepare—no cooking required.

Variations

I mix things up by using flavored hummus, like lemon dill or spicy chipotle. When I want more substance, I add sliced hard-boiled eggs, roasted chickpeas, or grilled tofu. I’ve also made it with pita pockets or stuffed it into a warm baguette for a more substantial bite.

storage/reheating

I make this sandwich fresh when I can, but if I need to prep ahead, I wrap it tightly in foil or parchment and store it in the fridge for up to 24 hours. I avoid adding wet ingredients like tomato too early to keep the bread from getting soggy. This sandwich is meant to be served cold or at room temperature—no reheating needed.

FAQs

Can I make this sandwich vegan?

Yes, it’s naturally vegan as long as I use vegan bread. Hummus provides all the creaminess and flavor without needing dairy.

What kind of hummus works best?

I love classic hummus, but garlic, roasted red pepper, and lemon flavors also pair really well with the veggies.

Can I use a gluten-free option?

Absolutely. I’ve made this using gluten-free sandwich bread or wraps, and it works just as well.

How do I stop the sandwich from getting soggy?

I use a layer of greens like spinach or lettuce between the hummus and juicy veggies like tomatoes or cucumbers. It helps keep the bread fresh.

Is this sandwich filling enough for a meal?

Yes, especially with the healthy fats from avocado and protein from hummus. I sometimes pair it with fruit or a small side salad for a complete meal.

Conclusion

This Veggie & Hummus Sandwich is one of the easiest, healthiest, and most delicious meals I make. It’s perfect for busy days, light lunches, or anytime I want something wholesome and flavorful. Once I started making it regularly, it quickly became a staple in my weekly rotation.