Description
This vegan bagel sandwich is a wholesome and satisfying lunch option, featuring creamy hummus, crunchy fresh veggies, and avocado on a hearty whole grain bagel. It’s packed with fiber, healthy fats, and plant-based protein—perfect for a grab-and-go meal that keeps you fueled throughout the day.
Ingredients
Scale
- 1 whole grain or everything bagel, sliced in half
- 3 tbsp hummus (plain or flavored, such as roasted red pepper)
- ½ avocado, mashed or sliced
- ¼ cup shredded carrots
- ¼ cup cucumber, thinly sliced
- ¼ cup red bell pepper, thinly sliced
- ¼ cup baby spinach or arugula
- 2 tbsp alfalfa sprouts or microgreens (optional)
- 1 tsp lemon juice (to prevent avocado browning)
- Pinch of salt & black pepper
- 1 tsp olive oil (optional, for extra richness)
Instructions
- Prepare the bagel: Toast the bagel halves lightly for added crunch (optional).
- Spread the hummus: Generously spread hummus on the bottom half of the bagel.
- Add avocado: If using mashed avocado, mix it with lemon juice, salt, and pepper, then spread it over the hummus. If using slices, layer them directly on top.
- Layer the veggies: Add shredded carrots, cucumber, red bell pepper, and leafy greens.
- Top with sprouts & drizzle (optional): Sprinkle alfalfa sprouts or microgreens on top and drizzle with a tiny bit of olive oil for extra flavor.
- Close the sandwich: Place the top half of the bagel over the filling and gently press down.
- Slice & serve: Cut the sandwich in half for easy eating and enjoy!
Notes
- Protein Boost: Add grilled tofu, tempeh, or a handful of chickpeas for extra plant-based protein.
- Gluten-Free Option: Use a gluten-free bagel or whole grain wrap instead.
- Make-Ahead Tip: If prepping ahead, pack ingredients separately and assemble just before eating to prevent sogginess.
- Flavor Variations: Try different hummus flavors, add pickles, or swap avocado for vegan cream cheese.
- Prep Time: 10 minutes
- Category: Lunch
- Cuisine: Vegan / Plant-Based American / Healthy Lunch
Nutrition
- Serving Size: Serves: 1 person
- Calories: ~350-400 kcal
- Fat: ~14g
- Carbohydrates: ~45g
- Fiber: ~8g
- Protein: ~10g