Nut-Free Whole Grain Seeded Sandwich

Packed with wholesome ingredients and bursting with fresh flavors, the Nut-Free Whole Grain Seeded Sandwich is the ultimate healthy lunch option for busy days. Perfect for those with nut allergies, this recipe features nut-free whole grain seeded bread and a creamy layer of tahini-based hummus. Crisp cucumber, creamy avocado, shredded carrots, and vibrant baby spinach create a nutrient-rich, colorful filling, while toasted sunflower seeds add a satisfying crunch. For a customizable twist, include thinly sliced cooked chicken breast if desired. Quick to assemble in just 10 minutes, this sandwich is ideal for both vegetarians and meat lovers alike. Whether you’re prepping a meal for work or school, this nutritious sandwich is as delicious as it is satisfying.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

Ingredients

• 2 slices Whole grain nut-free seeded bread
• 2 tablespoons Hummus (nut-free, made with tahini)
• 0.25 pieces Cucumber, thinly sliced
• 0.5 pieces Avocado, sliced
• 0.5 cups Baby spinach leaves
• 0.25 cups Shredded carrots
• 0.25 cups Cooked chicken breast, thinly sliced (optional for non-vegetarian option)
• 1 tablespoon Sunflower seeds (hulled, toasted)
• 1 pinch Salt
• 1 pinch Black pepper

Directions

Step 1

1. Lay two slices of nut-free whole grain seeded bread flat on a cutting board or plate.

Step 2

2. Spread 1 tablespoon of hummus evenly on each slice of bread.

Step 3

3. On one slice, layer the sandwich fillings in the following order: baby spinach leaves, sliced cucumber, shredded carrots, avocado slices, and cooked chicken breast (optional).

Step 4

4. Sprinkle the sunflower seeds, a pinch of salt, and a pinch of black pepper over the top of the layered ingredients.

Step 5

5. Carefully place the second slice of bread, hummus-side down, on top of the filling layers.

Step 6

6. Gently press the sandwich together to keep the filling intact.

Step 7

7. Slice the sandwich in half diagonally, if desired, and serve immediately. Enjoy!

Nutrition Facts

Serving size	(365.3g)

Amount per serving	% Daily Value*
Calories	560.5

Total Fat 24.2g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat g
Cholesterol 50.7mg	0%
Sodium 651.7mg	0%
Total Carbohydrate 58.2g	0%
Dietary Fiber 15.4g	0%
Total Sugars 5.0g
Protein 34.6g	0%

Vitamin D 0IU	0%
Calcium 107.8mg	0%
Iron 5.0mg	0%
Potassium 953.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.0%

Protein: 23.5%

Carbs: 39.5%