Nut-Free Whole Grain Seeded Sandwich
Elevate your lunchtime routine with this Nut-Free Whole Grain Seeded Sandwich, a hearty, healthy, and allergy-friendly option packed with fresh, vibrant flavors. Built on slices of nut-free whole grain seeded bread, this sandwich features layers of creamy hummus, crisp cucumber, nutrient-rich baby spinach, shredded carrots, and buttery avocado, creating a medley of textures and flavors. For a protein boost, the optional addition of tender cooked chicken transforms this recipe into a satisfying meal suitable for vegetarians and meat-eaters alike. Topped with toasted sunflower seeds for crunch and seasoned with just a pinch of salt and pepper, this sandwich offers a delicious balance of wholesome ingredients that come together in less than 10 minutes. Perfect for lunch, picnics, or a quick snack, this nut-free recipe is both nutritious and accessible, catering to dietary restrictions while pleasing your palate.
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Recipe Information
Ingredients
- 2 slices Whole grain nut-free seeded bread
- 2 tablespoons Hummus (nut-free, made with tahini)
- 0.25 pieces Cucumber, thinly sliced
- 0.5 pieces Avocado, sliced
- 0.5 cups Baby spinach leaves
- 0.25 cups Shredded carrots
- 0.25 cups Cooked chicken breast, thinly sliced (optional for non-vegetarian option)
- 1 tablespoon Sunflower seeds (hulled, toasted)
- 1 pinch Salt
- 1 pinch Black pepper
Instructions
1. Lay two slices of nut-free whole grain seeded bread flat on a cutting board or plate.
2. Spread 1 tablespoon of hummus evenly on each slice of bread.
3. On one slice, layer the sandwich fillings in the following order: baby spinach leaves, sliced cucumber, shredded carrots, avocado slices, and cooked chicken breast (optional).
4. Sprinkle the sunflower seeds, a pinch of salt, and a pinch of black pepper over the top of the layered ingredients.
5. Carefully place the second slice of bread, hummus-side down, on top of the filling layers.
6. Gently press the sandwich together to keep the filling intact.
7. Slice the sandwich in half diagonally, if desired, and serve immediately. Enjoy!
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.2 g | 31% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 51 mg | 17% | |
| Sodium | 652 mg | 28% | |
| Total Carbohydrate | 58.2 g | 21% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 5.0 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 954 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
