The sandwich.. It’s the obvious lunch choice but so boring, always the same tired toppings. And, never very filling or satisfying. But there ARE bigger and better options out there, especially for plant-based sandwiches.

These plant-based sandwiches are super easy to make, plus less mess. All the deliciousness of more complicated meals without the excessive cooking and dish dirtying.

Plus they are super easy and portable for all the daily summer festivities. They also pack a serious flavor punch and satisfy any sammy cravings.

Hummus Veggie Plant-Based Sandwiches

CT Lifestyle Medicine Hummus Sandwich
Hummus Veggie Sandwich

These Hummus Veggie Sandwiches could not be more simple to make! With minimal prep work and limited ingredients, these sandwiches are the perfect portable summer meal. And will help to use up any leftover veggies.

Hummus Veggie Sandwich Recipe

  • Toast of your choice (rye, whole wheat, sourdough)
  • Hummus
  • Thinly sliced veggies (cucumber, carrots, tomato, peppers, onion, spring onion)
  • Sprouts

Thinly slice your veggies, toast bread until golden brown. Spread hummus and top with veggies of choice. Enjoy!

Quick Tip!

Opt for open faced sandwiches to maximize delicious fillings. Also to avoid messy sandwiches and increase sandwich-meal satisfaction. Open faced sandwiches are an excellent way to maximize veggie intake and bump up nutrients in any meal.

Plantn’-daise “Egg” Plant-Based Sandwich

CT Lifestyle Medicine Plantn'-Daise "Egg" Sandwich
Plantn’-Daise “Egg” Sandwich

These decadent Plantn’-Daise “Egg” sandwiches are sure to please any savory cravings. With the creamy white bean dressing, toasted tofu, and herbs, this sandwich is sure to please even non-plant based family members.

Plantn’-daise “Egg” Sandwich Recipe

Plantn’-daise sauce:

  • ¼ cup white beans (or tahini if you’re not being careful with fat)
  • Juice of 1 lemon
  • 2 Tbsp nutritional yeast
  • ½ tsp salt
  • 1/8 tsp black salt (I didn’t have so I used black garlic)
  • ¼ tsp turmeric
  • ¼ tsp black pepper
  • Water to thin

Cut tofu into ¼ inch squares or rectangles- depending on the shape of your bread. Sprinkle tofu with half a pinch of salt and toast in a toaster oven (right on the rack) or in a toaster until golden.

Make Plantn’-daise Sauce. Now spread the sauce over bread, top with tofu, add sauteed veggies and herbs, spoon on more sauce. Enjoy!

Tempeh-Reuben Plant-based Sandwich

CT Lifestyle Medicine Tempeh Reuben Sandwich
Tempeh Reuben Sandwich

You know the Saint Patty’s Day classic Reuben sandwich, but have you heard of the delicious plant-based alternative? This epic sandwich is filled with marinated tempeh, creamy avocado, and a kick of mustard and sauerkraut on toasted bread. It doesn’t get more delicious than this classic re-imagined.

Tempeh Reuben Sandwich Recipe

  • 1 package of tempeh
  • 2 Tbsp soy sauce
  • 2 Tbsp maple syrup
  • 1 tsp liquid smoke
  • 1-2 Tbsp water
  • 2 slices of whole grain toast (the seedier the better)
  • Dijon Mustard
  • Avocado slices
  • Sauerkraut
  • pickles

Slice 1 packet of tempeh, put in a heated skillet and pour a mixture of soy sauce, maple syrup, and liquid smoke in a skillet. Continue to cook, flipping now and then. Add soy sauce and water to keep from sticking to the pan.

Meanwhile toast the bread until golden brown.

Assemble the bread: spread Dijon mustard and avocado slices on the bread. Add the cooked tempeh, sauerkraut, and pickles.

Sloppy-Lentil Joe’s

CT Lifestyle Medicine Sloppy-Lentil Joes
Sloppy-Lentil Joes

Sloppy Joes are a delicious staple meal, and a definite crowd pleaser. But committing to stewing the sauce for hours is hard to motivate and not to mention, the dishes are intense. This plant-based version is quick, one pot with minimal mess. Perfect for a weekday dinner, all you need is 30 minutes!

Sloppy-Lentil Joe Recipe

  •  Bread or bun of your choice; Pita, Whole Wheat, Sourdough, Hamburger buns
  •  2 cloves of garlic
  • 1 onion
  • 2-3 Carrots
  • 1 zucchini or squash
  • 1 c shiitake mushrooms (Optional)
  • ½ c red lentils
  • 1 can crushed tomatoes
  • 2 tbsp soy sauce
  • 2 tsp bouillon 
  • 1 tbsp balsamic vinegar
  • 2 tsp maple syrup
  • Oregano (1 tbsp) and basil (2 sprigs)

Putting it Together:

 Saute onions and garlic until translucent 

Add carrots, zucchini, mushrooms and rinsed lentils and season with a dash of salt and pepper, oregano, and bouillon. 

Add crushed tomatoes and ½ a cup of water and add the balsamic, maple syrup, and soy sauce

Let the sauce come to a boil and reduce to a low simmer and cook for 15-20 minutes (until the lentils are soft)

Add basil and let sit for 30 minutes- 1 hour ideally (optional)

Assemble sloppy joes on bread of choice and enjoy!

The Ultimate Plant-based Summer Sandwich

CT Lifestyle Medicine Ultimate Summer Sandwich
Ultimate Summer Sandwich

It just does not get better than this veggie summer sandwich. It hits every flavor profile a sandwich could have! From the salty pickles to the sweet honey mustard dressing, and the cooling cucumbers. Nothing tastes better on a hot day!

Ultimate Summer Sandwich Recipe

  • bread or bun of your choice (I chose toasted rye)
  • leaves of lettuce (enough to thinly cover the bread)
  • sliced tomato
  • sliced red onion
  • cucumber rounds
  •  dill pickles
  • black olives
  • sprouts
  • honey mustard

Toast bread of choice until golden brown

Prepare veggies by thinly slicing onions, and tomato and cutting cucumber into thicker rounds

Dice dill pickles and black olives

Spread a thin layer of honey mustard on both slices of toast, lay a bed of lettuce on top, then red onion, tomato, pickles, olives and top with sprouts. 

Add the top slice and enjoy!

Buffalo Chickpea Wraps

CT Lifestyle Medicine Buffalo Cauliflower Wrap
Buffalo Cauliflower Wrap

Buffalo Cauliflower Wraps

These incredible Buffalo Cauliflower wraps will leave you baffled. They are so tasty and the flavor profile is so like Buffalo chicken, you won’t miss the meat alternative. This amazing recipe was adapted from PlantBased RD’s Buffalo Wraps. Check out the original recipe!

Buffalo Cauliflower Wraps Recipe

  • 1, 15 oz can chickpeas, drained and rinsed
  • 2 cups of cauliflower florets cut into 1 inch pieces
  • 1 1/2 tsp smoked paprika
  • 1/2 tsp ground coriander
  • 1/2 tsp dry thyme
  • 1/2 tsp garlic powder
  • 1-2 Tbsp plant based milk (to prevent sticking)
  • salt to taste

Buffalo Sauce:

  • 3 Tbsp Buffalo Sauce
  • 2 Tbsp tahini
  • 2 Tbsp unsweetened, dairy-free yogurt
  • Juice of 1/2 a lemon
  • 2 tsp maple syrup


  • 3 White or whole wheat wraps
  • Spinach
  • Shredded carrots

Preheat the oven to 425F. Place your chickpeas on a clean kitchen towel and pat dry to remove excess moisture. Place the chickpeas and cauliflower on a large baking tray and in a small bowl whisk together the spice blend.

Sprinkle the spice blend, plant based milk, and a generous pinch of salt evenly over the chickpeas and cauliflower, then toss everything together until well coated. For even roasting, make sure to place the cauliflower florets cut side down on the baking tray and spread everything out evenly into a single layer.

Place the baking tray on the middle rack of the oven and roast for 30 minutes, flipping the chickpeas and cauliflower half way through.

Meanwhile, prepare your sauce. Combine the buffalo sauce, yogurt, tahini, lemon and maple syrup together in a small bowl and whisk until smooth.

Place the roasted chickpeas and cauliflower in a mixing bowl then pour the buffalo sauce overtop and mix to coat.

Now assemble your wrap. Warm up your tortilla to make it pliable, then lay it on a flat surface. Top with greens and carrots then spoon on the cauliflower and chickpea mixture. Tuck and roll the burrito tight and place in a pan over medium low heat seam side down for 2-3 minutes, flip and cook another 2-3 minutes until both sides are golden then serve.

Chickpea No-Tuna Salad

CT Lifestyle Medicine No Tuna Chickpea mix
No Tuna Chickpea Mix

This Chickpea No-Tuna Salad recipe is a must try. The No-Tuna mix is so versatile! It can be used on a sandwich or in place of tuna in other dishes, like plant-based sushi, or tuna bakes. This delicious recipe was adapted from the Forks Over Knives Chickpea No-Tuna Salad recipe. See the original here!

Chickpea No-Tuna Salad Recipe

  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 3 tablespoons tahini
  • 1 teaspoon Dijon or spicy brown mustard
  • 1 tablespoon maple syrup or agave nectar
  • ¼ cup diced red onion
  • ¼ cup diced celery
  • ¼ cup diced pickle
  • 1 teaspoon capers, drained and loosely chopped
  • Healthy pinch each sea salt and black pepper
  • 1 tablespoon roasted unsalted sunflower seeds (optional)


  • 8 slices whole-wheat bread
  • Dijon or spicy brown mustard
  • Romaine lettuce
  • Tomato, sliced
  • Red onion, sliced

Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.

Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.

Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).

Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.