Ideas for Plant-Based Sandwiches and Handhelds

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Eat with your hands! No forks or knives required for these healthy and delicious plant-based foods. Customize with your favorite ingredients.

Sandwiches

Baked/broiled tofu or tempeh layered with

• Spread: hummus, romesco, creamy pesto, white bean dip, etc.

• Lettuce, greens, sprouts, roasted peppers and other vegs, olives, onions, pickles, tomatoes, etc.

Peanut (or other nut) butter and one or more of…

• Banana slices

• Dried fruit

• Thin apple or pear slices, pomegranate seeds

• Sunflower seeds

• Sugarless fruit spread

• Pickles and mayo

• Tomato and mayo

Other sandwich ideas

• Chickpea salad

• Edamame salad

• Egg salad without the eggs

• Banh Mi with tempeh, seitan or tofu

• “Vollkornbrot” (German bread) with almond-based goat cheese or other spread 

• BLT with plant-based bacon

• “Meatball” sub and marinara

Dinner Handhelds

Mexican

• Tacos (tofu, tempeh, lentil, or mushrooms as base)

• Tostadas (no-fat refried beans as base)

• Burritos (beans, roasted vegetables, brown rice, avocado)

• Quesadillas

• Crema and guacamole!

Burgers

• Black bean

• Beet

• Falafel

• Lentil

• Portobello mushroom

Other ideas

• Baked samosas with Indian dal on the side

• Baked spring rolls with an Asian-inspired soup

• Middle-eastern “mezze”—pita bread, hummus, baba ganoush, stuffed grape leaves, baked falafel balls, tahini sauce