Roasted Veggie Sandwich With Protein

I love a good sandwich for lunch especially when it is “glow friendly”. Meaning it contains essential lean protein, healthy fats, fiber rich carbohydrates and fruits/vegetables/herbs (rich in vitamins and minerals).

This roasted veggie sandwich is one of my favorites. Roasted veggies are the perfect way to elevate a sandwich. In this sandwich I used roasted zucchini and tomato. While they are summer foods you can typically find them in stores year round. You can easily substitute for any seasonal veggies you have on hand.

I also added fresh basil to this sandwich. Fresh herbs add amazing flavor and they contain lots of healthy benefits. Fresh basil contains anti-inflammatory properties which can help aid in healthier gut health.

This sandwich doesn’t skip out on the protein just because it’s meat free. With sliced tofu and hummus, this sandwich packs in the protein. I do recommend a super firm protein that is “high protein” as this will give you more protein in every slice.

I roasted up the veggies and the tofu on the same pan to minimize cleanup. I love this recipe because it is meal prep friendly. Once you have the roasted veggies and protein prepped you can easily put together this sandwich as well as other salads and bowls with ease. This helps to make putting together those “glow friendly” meals a breeze.

For bread I recommend a sourdough, gluten free bread or whole wheat bread.

What you need:

2 slices of bread, option to toast
1 tbsp mayo
1 tbsp hummus
1 small handful of fresh basil
1/3 of an avocado mashed
1 14 oz block of tofu sliced into thin slices (about 1/4 of an inch thick)
1 zucchini sliced
1 tomato sliced (option to slice and roast more to have in your meal prep)
A few pinches of salt and fresh ground black pepper
1/2 tsp garlic powder
2 tbsp cooking oil

Directions: Preheat your oven to 415F. Line a baking sheet with parchment paper. To one side of the pan add the zucchini, tomato, 1 tbsp cooking oil and a few pinches of salt and pepper. Toss and set aside in the pan. On the other side add the tofu slices. Drizzle with the remaining oil and sprinkle on a few pinches of salt and pepper along with the garlic powder. Toss and spread out on the pan. place in the oven for 20 minutes. Assemble your sandwich. Add mayo and hummus to one slice of bread. Add the mashed avocado to the other. Add the tofu on top of the side with hummus and mayo. Then add a layer of zucchini and tomato. Top with basil. Add the bread with avocado on top. Enjoy!

Store roasted veggies and protein in the fridge in an airtight container for up to 5 days.

Love this one? Try out another one of my favorite plant based lunch recipes here. it’s a pesto tofu wrap and it is insanely delicious and nutritious.