Introduction

This fresh veggie sandwich is a vibrant, flavorful way to enjoy garden-fresh produce. Creamy spreads, crisp veggies, and tangy pickled onions come together on toasted sourdough for a satisfying and healthy meal.

A close-up view of a sandwich with five main visible layers on toasted bread. The bottom layer is creamy white spread with green herb bits, sitting on the soft but crispy bread base. Above that are bright red slices of tomato, topped by thin green cucumber slices and fresh light green sprouts. Next, there are thinly sliced pink and white onions, and then fresh dark green spinach leaves. The top layer shows a thick spread of chunky green avocado mash on toasted bread with a golden-brown crust. The sandwich is placed on crumpled parchment paper with a blurred white marbled texture in the background. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1/2 red onion (sliced thin)
1 lime or lemon (juiced)
Salt and pepper
4 ounces cream cheese (softened a bit)
3/4 cup nonfat Greek yogurt (a good, thick kind, like Fage)
1/2 teaspoon kosher salt
Fresh cracked black pepper (to taste)
1/2 teaspoon onion powder
1 1/2 tablespoons fresh chopped dill (or 3/4 teaspoon dried dill)
2 tablespoons fresh chopped parsley (or 1 teaspoon dried parsley)
1 tablespoon chives (finely minced, optional)
1 loaf sliced sourdough bread
6 tablespoons butter (softened, optional)
2 large tomatoes (heirloom is best)
Kosher salt (for seasoning veggies)
Pepper (for seasoning veggies)
2 small avocados (or 1 large)
1/2 lemon (juiced)
1/4 teaspoon kosher salt
1 large English cucumber (sliced thin)
1 (6 ounce) bag of baby spinach
1 package sprouts or microgreens (alfalfa, broccoli, or any kind)
6 slices Havarti cheese (or any cheese, optional)

Instructions

Step 1: Make the pickled onions by adding the thinly sliced red onion to a small bowl. Squeeze the juice of one lime or lemon over the onions, then sprinkle generously with salt and pepper. Set aside and stir every few minutes while you prepare the rest.
Step 2: Prepare the cream cheese spread. In a medium bowl, stir the softened cream cheese until creamy and lump-free. Add the Greek yogurt and mix well.
Step 3: Season the spread with 1/2 teaspoon kosher salt, black pepper to taste, and 1/2 teaspoon onion powder. Chop fresh dill, parsley, and chives (if using) and add them to the mixture. If using dried herbs, substitute accordingly. Mix until well combined and creamy. Set aside.
Step 4: Toast the bread. Preheat your broiler and place the sourdough slices on a baking sheet. Optionally spread softened butter on the tops. Broil 2–4 minutes, watching carefully to avoid burning, until just browned on top but still soft underneath. Remove and set aside.
Step 5: Slice the tomatoes about 3/8 inch thick. Arrange slices on double-layered paper towels, season with salt and pepper, and let them rest to remove excess moisture.
Step 6: Make the avocado spread by mashing the avocado flesh with a fork. Add the juice of half a lemon and 1/4 teaspoon kosher salt. Stir well and adjust seasoning to taste.
Step 7: Slice the cucumber thinly using a knife or mandolin. Flip the tomato slices onto fresh paper towels and season the other side with salt and pepper.
Step 8: Assemble the sandwiches. Stir the cream cheese spread again. On the toasted side of one bread slice, spread a thick layer of the cream cheese mixture. On the toasted side of the matching slice, spread the mashed avocado.
Step 9: Layer the veggies on the cream cheese spread side in this order: tomatoes, cucumbers, sprouts, pickled onions, Havarti cheese if using, and lastly spinach.
Step 10: Close the sandwich with the avocado-spread slice, toasted side in. Cut in half diagonally or straight, as you prefer, and serve immediately.

Tips & Variations

For extra flavor, use fresh herbs in the spread when available—they make a big difference compared to dried.
Optional butter on the bread before toasting adds richness and helps the sandwich stay crisp longer.
Substitute Havarti with other mild cheeses like mozzarella or Monterey Jack if preferred.
Add thinly sliced radishes or bell peppers for extra crunch and color.

Storage

Store leftover sandwich components separately in airtight containers in the refrigerator for up to 2 days. Assemble sandwiches just before serving to prevent sogginess. If keeping a fully assembled sandwich, wrap tightly and refrigerate, but consume within a day. Reheat is not recommended due to the fresh veggies and creamy spreads.

How to Serve

The image shows a close-up of a sandwich cut in half, placed side by side on brown parchment paper inside a metal container. The sandwich has thick, soft white bread with a slightly rough texture and a golden crust. The bottom layer consists of a spread of creamy white cheese with green herbs mixed in, sitting above a thick slice of bright red tomato. On top of the tomato are thin slices of purple onion and some thin cucumber slices with pale green edges. Above the cucumber are small yellow sprouts and a generous layer of fresh, dark green spinach leaves. The top layer is mashed avocado spread evenly across the bread. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make the pickled onions ahead of time?

Yes, pickled onions can be made a few hours or even overnight in advance, which softens their flavor and texture even more.

Can I use a different type of bread?

Absolutely! While sourdough is great for its flavor and sturdy texture, whole grain, rye, or your favorite sandwich bread works well too.

Laura’s Fresh Veggie Sandwich Recipe

Print Recipe

★★★★★

4.9 from 52 reviews

Laura’s Fresh Veggie Sandwich is a vibrant and flavorful vegetarian sandwich featuring layers of fresh heirloom tomatoes, cucumbers, pickled red onions, baby spinach, sprouts, and creamy spreads made from cream cheese and avocado. Toasted sourdough bread holds this wholesome and refreshing mix, enhanced with fresh herbs and a touch of butter for richness. Perfect for a healthy lunch or light dinner, this recipe balances creamy, tangy, and crunchy textures with an easy broiling technique to toast the bread perfectly.

Author: Cleo
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes
Yield: 4 sandwiches 1x
Category: Lunch
Method: Broiling (Oven Toasting)
Cuisine: American
Diet: Vegetarian

Ingredients

Scale

Pickled Onions

1/2 red onion (sliced thin)
1 lime or lemon (juiced)
Salt and pepper (to taste)

Cream Cheese Spread

4 ounces cream cheese (softened)
3/4 cup nonfat Greek yogurt (thick, such as Fage)
1/2 teaspoon kosher salt
Fresh cracked black pepper (to taste)
1/2 teaspoon onion powder
1 and 1/2 tablespoons fresh chopped dill (or 3/4 teaspoon dried dill)
2 tablespoons fresh chopped parsley (or 1 teaspoon dried parsley)
1 tablespoon chives, finely minced (optional)

Bread and Butter

1 loaf sliced sourdough bread
6 tablespoons butter (softened, optional)

Veggies

2 large tomatoes (heirloom preferred)
Kosher salt (for seasoning veggies)
Fresh cracked black pepper (for seasoning veggies)
2 small avocados (or 1 large)
1/2 lemon (juiced)
1/4 teaspoon kosher salt
1 large English cucumber (sliced thin)
1 (6 ounce) bag baby spinach
1 package sprouts or microgreens (alfalfa, broccoli, or any kind)

Optional

6 slices Havarti cheese or any cheese of choice

Instructions

Make the pickled onions: Slice half a red onion thinly and place in a small bowl. Squeeze the juice of one lime or lemon over the onions. Season generously with salt and pepper. Set aside and stir occasionally as the onions soften and absorb the flavors.
Prepare the cream cheese spread: In a medium bowl, soften and beat 4 ounces of cream cheese into a creamy paste. Add 3/4 cup thick nonfat Greek yogurt and mix thoroughly. Season with 1/2 teaspoon kosher salt, fresh cracked black pepper to taste, and 1/2 teaspoon onion powder.
Add fresh herbs: Chop 1 and 1/2 tablespoons dill, 2 tablespoons parsley, and 1 tablespoon chives (optional). If fresh herbs aren’t available, substitute with 3/4 teaspoon dried dill, 1 teaspoon dried parsley, and 1/2 teaspoon dried chives. Mix into the cream cheese spread until evenly combined and creamy. Set aside.
Toast the bread: Adjust the oven rack to the top position just under the broiler and preheat the broiler for 1-2 minutes. Arrange all the bread slices on a baking sheet and optionally spread softened butter on the top side of each slice for added richness. Broil the bread for 2-4 minutes, checking closely every 30 to 60 seconds to prevent burning. Remove once the tops are nicely browned but the undersides remain soft.
Prepare the tomatoes: Slice tomatoes about 3/8 inch thick. Lay the slices on double-layered paper towels, then season the top side of each slice lightly with salt and pepper to draw out excess moisture. After several minutes, flip the tomato slices over onto a fresh double layer of paper towels and season the other side similarly.
Make the avocado spread: Cut and scoop the avocado flesh into a bowl or plate. Mash with a fork until smooth. Add juice of 1/2 lemon and 1/4 teaspoon kosher salt. Mix well and adjust salt to taste.
Prepare additional veggies: Slice the English cucumber thinly using a knife or mandolin. Rinse and dry baby spinach and sprouts or microgreens.
Assemble the sandwich: Stir the cream cheese spread once more to ensure consistency. Take matching slices of toasted sourdough. Spread a thick layer of cream cheese mixture on the toasted side of one slice. On the toasted side of the matching slice, spread the mashed avocado evenly. Positioning the toasted side inward prevents injury to the palate and helps protect the sandwich from sogginess.
Layer the vegetables: On the cream cheese side, layer the prepared tomato slices first, followed by thin cucumber slices, sprouts or microgreens, pickled onions, and optionally a slice of Havarti cheese. Finally, add a layer of baby spinach on top. The spinach will stick nicely to the avocado spread on the opposite bread slice.
Finish and serve: Press the sandwich lightly together, then cut in half either diagonally or straight down as preferred. Serve immediately to enjoy the fresh, crisp textures.

Notes

Pickled onions can be prepared ahead to allow them ample time to soften and infuse flavor.
Using fresh herbs significantly enhances the flavor of the cream cheese spread.
Be vigilant when broiling bread to prevent burning — check frequently.
To avoid soggy sandwiches, ensure tomatoes are properly salted and rested on paper towels to remove excess moisture.
Optional butter on toast elevates the sandwich but can be omitted for a lighter version.
The toasted bread should have the toasted side inside the sandwich to prevent injury and sogginess.
Substitute cheese is optional, making this sandwich adaptable for vegetarians and those who prefer dairy-free by omitting cheese.

Keywords: vegetarian sandwich, fresh veggie sandwich, sourdough sandwich, cream cheese spread, pickled onions, avocado spread, healthy lunch