Vegetarian Sandwich

I'm constantly surprised at how many kids are vegetarian by choice these days. While my own kids are omnivores, at least for the time being, it's been interesting for me to watch Kenya start to make new connections and ask deeper questions about the foods he's eating and the animals we see at the zoo or in everyday life. Even on our family vacation this summer, there was a lot of talk about whether the fish in the ocean and all the chickens we saw crossing the roads were the same ones that we eat. I admit I'd be kinda bummed if my kids decide to become vegetarian, because I love meat so much, but I totally support their food choices.

Now I'm sure there are plenty of parents with "picky eaters" who could never imagine their culinary-challenging kids eating a veggie sandwich overflowing with crunchy cucumbers and carrots and slathered with luscious hummus and pesto, but I've got two kids who consistently surprise me when they devour this sandwich (which is so veggie packed I should really call a salad on bread). It's full of nutritious foods you want you kids eating and a perfect sandwich for all those budding vegetarians in your life since they can get protein, carbohydrates, and their vegetables all in one place. Not to mention it's incredibly filling and tasty.

Whether your a vegetarian or not, this sandwich is plain old good eatin'.

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Vegetarian Sandwich (serves 4)

Prep Time: 5 mins Cook Time: 0 mins

egg free

nut free


  • 4 tablespoons pesto
  • 8 slices whole wheat sandwich bread
  • 2 small avocados, peeled, pitted and sliced
  • 2 tomatoes sliced
  • 2 persian cucumbers, thinly sliced lengthwise
  • 4 tablespoons sprouts
  • 4 slices cheese (cheddar mozzarella, swiss or monterey jack


1. Spread 1/2 tablespoon pesto on each slice of bread.
2. Layer avocado slices, tomato slices, cucumber slices, sprouts and cheese on two slices of bread and top with remaining bread slices.


optional spreads: olive tapenade, hummus, mayonnaise optional ingredients: grated carrot, sliced bell peppers or onions, lettuce

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Hi, I’m Catherine. Mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.