These Vegan Sandwiches with Plant-Based Protein are a nutritious lunch idea for kids and adults alike. All 3 of these recipes are gluten-free, dairy-free and rich in plant-based protein! Kid-friendly and fun flavors!
Allergy-Friendly School Lunch Ideas
Last thing parents want to worry about is making sure that there’s a nourishing lunch for everyone to eat. That’s why I’ve come up with some super quick and easy lunch ideas. Each of these sandwiches is full of plant-based protein to keep the energy levels where they need to be.
Even better, you need just a few simple ingredients to make these vegan sandwich recipes, and most of what you need may already be in your pantry!
To keep things peanut-free for those who are going back to a classroom, there’s even a nut-free sandwich option.
Bread Options for Vegan Sandwiches
Wide Slice Loaves – To keep things kid-friendly, we’re using the white bread. It’s really soft and delicious yet still rich in fiber!
Hot Dog Buns – Not only are the buns healthy, but they’re also seriously delicious. They’re made with millet and chia seed for a little bit of chewy protein, but amazingly, the overall texture is really smooth.
Bagels – Because bagel sandwiches are life changing! They come in plain, blueberry, cinnamon raisin, and EVERYTHING bagel flavors.
Vegan Protein Sandwich Ideas
The idea behind the vegan sandwiches is to make them healthy and nourishing, but also, with fun flavors that kids will eat.
Smashed Chickpea Avocado Salad Hoagies
For meal prep: Make the avocado mash 1 day ahead and store in a small container in the fridge. Add to hoagie sandwiches when ready to plate/eat.
Ingredients
- Gluten-free hot dog buns
- Canned chickpeas – Rinsed and drained (rich in fiber, iron, and protein!)
- Avocado – If you’re in a pinch and can’t find ripe avocado, you can use guacamole
- Lemon juice
- olive oil, or any other neutral flavor cooking oil.
- Minced garlic
- Cumin – If you’re out of cumin, coriander, chili powder, or even taco seasoning will work.
- Salt and black pepper
- Leafy greens
- Diced tomato or chunky fresh salsa
- Optional garnish – chopped cilantro or parsley
Everything Green Bagel Sandwich
For meal prep: The hummus mix may be made 1-2 days ahead, stored in a small container in the fridge.
Ingredients
- Little Northern plain or everything bagels
- Everything seasoning – You can find this seasoning blend in the spice aisle of just about every grocery store. If you can’t find it, you can make homemade everything seasoning.
- Hummus – If you don’t have a favorite brand, make my vegan white bean hummus; you won’t regret it!
- Green olives – Black olives will work as well; just be sure to buy olives without pits.
- Cucumber slices – For extra fiber and minerals, don’t peel the cucumber
- Bell pepper slices – Use your favorite color.
- Sprouts or microgreens
- Fresh basil
- Salt and black pepper
Sweet Strawberry Nut/Seed Butter Toast
These are open-face vegan sandwiches, with roasted strawberries and almond butter or sunflower seed butter. Roasting the strawberries is optional, but the amazing taste is worth the time!
For meal prep: If you want to keep the strawberries fresher for longer, wash them in a vinegar bath first! I have full instructions on how to do that, along with other food saving tips, here.
Ingredients
- Little Northern wide-slice bread
- Agave syrup – Maple syrup is another good vegan option.
- Ground cinnamon
- Almond butter – For a nut-free option, go with sunflower seed butter. Both nut and seed butter are rich in protein and vitamin E (anti-oxidants)
- Strawberry slices
- Fresh mint leaves
Plant-Based Protein Vegan Sandwiches (Gluten-Free)
- Total Time: 20
- Yield: 3–4 sandwiches of each 1x
- Diet: Vegan
Description
Vegan sandwiches are a nutritious lunch idea for kids and adults. These 3 recipes are dairy free and gluten-free, and all of them have plant-based protein.
Ingredients
We used Little Northern Bakehouse gluten free and vegan bread, buns, and bagels for these sandwiches.
Smashed Chickpea Avocado Salad Hoagies
- 3 gluten free hot dog buns
- 1 cup chickpeas, rinsed and drained.
- 1 small avocado
- 1 teaspoon lemon juice
- ½ Tablespoon olive oil
- ½ teaspoon minced garlic
- ½ teaspoon cumin
- salt/pepper to taste
- handful of leafy greens to layer
- ¼ to ⅓ cup diced tomato or chunky salsa
- Optional garnish: 3 Tablespoons chopped cilantro
- Salt and pepper to taste
Everything Green Bagel Sandwich
- 3 gluten free bagels
- 1 teaspoon “everything” seasoning (or homemade). See notes
- 8 ounces hummus
- 1 ounce marinated green olives, finely chopped. NO pits.
- 1 cup cucumber slices
- 1 bell pepper, sliced
- 1 cup sprouts
- ⅓ to ½ cup fresh basil, chopped
- Salt and black pepper, to taste
Sweet Strawberry Nut Butter Sammie
roasted strawberries + almond butter or sunflower seed butter (roasting strawberries is optional)
- 3 wide slices vegan bread (Gluten free)
- 1–2 Tablespoons agave or maple
- pinch of cinnamon
- ¼ cup almond butter or sunflower seed butter
- 1 cup strawberry slices
- Mint for garnishing (optional)
Instructions
Smashed Chickpea Avocado Salad Hoagies
- Toast the buns, if desired. Set aside.
- In a small bowl, mash together the chickpeas and avocado. Mix in your olive oil, lemon, garlic, and spices. Taste and adjust as needed.
- Place leafy greens in the center of each hoagie. Spoon ¼ c avocado mash on top of each hoagie topped with diced tomato and cilantro. Salt and pepper to taste.
- If taking the sandwich to go, wrap in foil or store in glass lunch box. For meal prep, make the avocado mash 1 day ahead, store in small container in fridge. Add to hoagie sandwiches when ready to plate/eat.
Everything Green Bagel Sandwich
- Toast the bagel, if desired. Set aside.
- In a small bowl, mix the hummus, everything seasoning, and olives. Set aside.
- Schmear a thin layer onto each bagel bottom and top with the everything hummus mixture. Then layer the cucumber, bell pepper, 2 tablespoon more of everything hummus mix, then sprouts, and fresh basil. Salt/pepper to taste
- If taking the sandwich to go, wrap in foil or store in glass lunch box. For meal prep, make the hummus mix may be made 1 -2 days ahead, store in small container in fridge.
Sweet Strawberry Nut Butter Sammies
- Toast the bread and set aside.
- Mix together the maple syrup and cinnamon.
- Schmear almond butter on top of each slice. About 1.5 tablespoons on each. Next spread the the cinnamon and maple syrup. Add sliced strawberries on top. Mint is optional.
- For a warm toast, roast the strawberries!
- Brush sliced strawberries with maple syrup and sprinkle cinnamon on top. Place on baking sheet (lined) and roast at 400F for 12 -15 minutes 6-7 strawberries brush with honey/maple and pinch of cinnamon on top
Notes
Homemade everything bagel seasoning includes poppy seeds, toasted sesame seeds, dried minced garlic, dried minced onion, and sea salt. There’s an even mix of each ingredient, except the salt, which is slightly less but can be adjusted.
- Prep Time: 15 min
- Cook Time: n/a
- Category: lunch
- Cuisine: americn
Vegan sandwiches plant based protein is outstanding taste. Please share more recipes like this.
So glad you like them!
All of these are wonderful options! Easy and flavorful. You just can’t go wrong here!
I would have to agree! Thanks!
This was such a huge hit. Thanks so much, I just love your recipes!
Thank you, Lauren! Glad to hear that!
All of these look so delicious! I can’t wait to try them for lunch! I’ve not heard of little northern bakehouse so I’m excited to look for them in my grocery store!
Thanks! And definitely look for them in your store!