Sprouts, Avocado, and Cheddar Sandwiches

Though it’s nice to get flowers or jewelry from your significant other, I prefer sandwiches.

For as long as I can remember, I’ve been inherently drawn to between-bread creations. Some of the greatest culinary hits in my memory collection are nestled inside seeded rye or toasted sourdough.

And while a good muffuletta or Monte Cristo light up my hunger meter, I can’t deny that a thoughtfully prepared fully-loaded veggie sandwich is equally as satisfying.

Since the meat-free options at your standard deli are often slim and unimpressive, I decided it was time to take things into my own hands. Literally.

This recipe stacks crunchy sprouts, silky avocado, and cheddar on multi-seed whole grain toast. As far as flavor and texture go, it doesn’t miss a beat.

And it’s full of healthy fiber and essential nutrients, making it the perfect option to immediately add to your collection of quick and healthy lunches.

A hearty multigrain whole wheat bread has just enough chew and earthiness to keep the healthy vibes going strong.

Moving beyond the bread, let’s take a closer look at the first layer.

Scram, mayo and mustard. We’re pulling avocado off the bench.

A little of the fatty, buttery “glue” goes a long way, and its richness shines in every mouthful. I ditched slippery slivers for this one and opted to gently mash the soft flesh into a chunky spread that stays from first bite to last.

If you stop here, you have avocado toast! But keep going. It gets better.

While we’re already on the topic of creamy things, let’s talk cheese.

Sharp aged white cheddar is my spirit animal. However, even though it has the nuttiest and most pronounced flavor, it doesn’t perform well in the melting department.

That being said, I gravitated towards a medium cheddar so I could get an Instagram-worthy cheese pull on this baby.

However, these sandwiches hold up just fine at room temperature and don’t need to be served with the cheese sizzling hot. Once the cheddar has cloaked itself over the toast, it’s done its job.

If cheddar isn’t your go-to cheese, I strongly suggest another melty variety like Muenster or Havarti. Vegan friends can even select a dairy-free option if you have a favorite variety that melts well.

Fresh sprouts are wispy and refreshing, and I pile them on to my heart’s content. Arugula adds another layer of fresh texture and peppery flavor, while juicy tomatoes bring some sweet acidity.

Also, a dash of freshly cracked salt and pepper helps to liven up each of the ingredients.

This is basically a salad on bread. Good for you for making nutritious choices that taste fantastic!

With just a few turns of your toaster oven’s knobs, the whole thing comes together as a simple, yet spectacular masterpiece.

I don’t know about you – but I’d take this sandwich over a dozen roses any day.

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Cooking By the Numbers…

Step 1 – Gather, Measure, and Prep Ingredients

Set out 8 slices of seeded multigrain bread. Feel free to bake your own homemade bread beforehand for use in this recipe. A good-quality loaf from the store or bakery will also work just fine.

Set out the salt and pepper. You’ll be using both to taste.

Use a medium or mild cheddar for an especially gooey layer. You’ll either need 8 thick slices from the deli counter or about half of about a 4-ounce block of cheese. Shredding your block of cheddar with a box grater instead of slicing can help the cheese to melt more quickly and evenly.

Measure out, wash, and dry all the produce needed for the recipe, using a salad spinner to dry the arugula and sprouts.

Remove the pit and lightly mash the flesh of a whole ripe avocado in a small bowl with a fork. Add a splash of lemon juice to prevent browning if you like, and a pinch of salt and pepper for more flavor.

Use sliced avocado if you prefer, but it can be slippery and tends to slide around when you bite into the sandwich, whereas mashed avocado will stay where you spread it on the toast.

Slice the tomato into thin rounds using a sturdy cutting board and a sharp chef’s knife or serrated knife.

Step 2 – Toast the Bread and Melt the Cheese

Toast all 8 slices of the bread until light golden-brown. Remove them from the toaster or toaster oven and set 4 of the slices on a wire rack so they don’t get soggy on the bottom.

Don’t toast them too much to start, or the bread might burn when toasting cheese.

Preheat the oven or toaster oven to broil and position the rack so it’s within a few inches of the heating element.

Arrange the other 4 slices of toast on a baking sheet. Place 2 slices of cheese on each piece, overlapping if necessary for full coverage. Slide the pan into the oven and keep a very close eye on it to make sure the cheese doesn’t burn.

When the cheese is melted and bubbly, in about 1 minute, remove the pan from the oven.

As an alternative, you can bake the toast at 400°F for about 3 to 5 minutes to melt the cheese.

Step 3 – Assemble, Slice, and Serve

Lay out the 4 plain slices of toast on a clean cutting board or work surface.

Using a small spreading knife, gently spread the mashed avocado onto the toast.

Top with even portions of the arugula, tomato slices, a pinch each of salt and pepper, and the sprouts.

Place the remaining slices of toast on top, melted cheese side down. Slice in half and serve.

Spruce up Your Sandwich

Don’t let me stop you from searching for additional fun ingredients to pile onto your sandwiches.

This recipe is delicious as-is, but it can also serve as a starting point. Remember, you’re the conductor of this tasty train!

When the season is right, I reach for heirloom tomatoes to add intensely vibrant color. Spicy microgreens like radish and mustard also bring an unexpected vegetal crunch when sprouts just won’t cut it.

A smear of pesto or a splash of fruity olive oil and tart red wine vinegar can also amp up the flavor.

How will you assemble this meat-free handheld to make it your own? Share your vegetarian sandwich secrets in the comments below! And don’t forget to give this recipe a five-star rating if you loved it.

Slice your way into more avocados with these recipes that feature the creamy green fruit next:

• Hummus, Avocado, and Sun-Dried Tomato Sandwiches
• Crab and Mango Stuffed Avocado
• Banana Avocado Smoothie

Photos by Fanny Slater, © Ask the Experts, LLC. ALL RIGHTS RESERVED. See our TOS for more details. Originally published by Shanna Mallon on January 13, 2011. Last updated on August 21, 2022.

Nutritional information derived from a database of known generic and branded foods and ingredients and was not compiled by a registered dietitian or submitted for lab testing. It should be viewed as an approximation.