Description
This vegan bagel sandwich is the perfect combination of savory, creamy, and crunchy, making it an ideal lunch option that is quick, affordable, and packed with nutrients. It features hummus, fresh veggies, and smashed avocado, all layered on a chewy bagel for a satisfying bite. Whether you’re meal prepping or looking for a budget-friendly lunch, this bagel sandwich is a must-try!
Ingredients
Scale
- 1 whole grain or everything bagel (or any bagel of choice)
- 2 tbsp hummus (store-bought or homemade)
- 1/2 avocado, mashed
- 1/2 cup mixed greens (spinach, arugula, or lettuce)
- 1/4 cup shredded carrots
- 3–4 cucumber slices
- 2–3 tomato slices
- 1 tbsp red onion, thinly sliced
- 1 tbsp sunflower seeds (optional for crunch)
- Salt & black pepper, to taste
- Squeeze of lemon juice (optional, for extra freshness)
Instructions
- Prepare the bagel: Slice the bagel in half and lightly toast it for extra crispness.
- Spread the base layers: On one half of the bagel, spread hummus evenly. On the other half, spread the mashed avocado and season with a pinch of salt, pepper, and a squeeze of lemon juice.
- Layer the veggies: Add mixed greens, shredded carrots, cucumber slices, tomato slices, and red onion on top of the hummus.
- Add crunch: Sprinkle sunflower seeds over the veggies (optional but adds texture and nutrition).
- Assemble & serve: Place the top half of the bagel over the veggies and press down gently.
- Enjoy immediately or wrap it up for a grab-and-go lunch!
Notes
- Meal Prep Tip: Pre-slice your veggies and store them in the fridge to assemble this sandwich in minutes!
- Budget-Friendly Swap: Use peanut butter instead of avocado for a different flavor.
- Variations: Add grilled tofu, vegan cheese, or roasted red peppers for extra flavor.
- Gluten-Free Option: Swap the bagel for a gluten-free bagel or wrap.
This easy, nutritious, and budget-friendly vegan bagel sandwich is a fantastic way to enjoy a filling lunch without spending a fortune! 🥯🥑🌱
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Cuisine: Vegan, Plant-Based, Healthy
Nutrition
- Serving Size: 1 sandwich
- Calories: ~350
- Fat: ~12g
- Carbohydrates: ~48g
- Fiber: ~8g
- Protein: ~10g