Yes, you can meal prep sandwiches, and this roasted veggie sandwich is proof. If you have thought that sandwiches are too simple or delicate to prepare in advance, this recipe will change the way you do lunch. Roasted beets, potatoes and zucchini add a sweet and savory flavor, while microgreens and a spread of cream bring balance and freshness. Everything comes together on a plate in about 30 minutes. This roasted veggie sandwich is the perfect make-ahead lunch that stays delicious all week long.
This is the kind of lunch that is filling without being heavy. It’s flexible, easy on the budget and perfect for busy weeks when you want something easy but exciting. Whether you eat it cold, at room temperature, or on a cookie sheet, this roasted veggie sandwich is a surefire pre-lunch option. For another great meal prep idea, try these Top 25 Meal Prep Recipes.
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What Vegetables Can You Put on a Sandwich?
- There are no great sources of protein in these sandwiches, but I find them very filling and satisfying. You can easily add shredded chicken or turkey, or your favorite deli meat if you like!
- You can change the combination of roasted vegetables to suit your preference if needed. Other vegetables that work well in this roasted veggie sandwich are (from longest to shortest cooking time) squash, Yukon gold potatoes, carrots, eggplant, yellow squash, onions, and bell peppers.
- You can also customize the spread and other toppings. Pesto is a good substitute for hummus, and cream cheese or goat cheese is a good substitute for ricotta.
- You can use leafy greens instead of sprouts or in addition to sprouts.
- If you don’t have sandwich bread, this can be used as a filling or to fill a pita pocket!
For a delicious side to pair with this sandwich, try this Mexican Salad Recipe.
A Guide to Roasting Veggies
As we mentioned above, if you’re not a fan of these vegetables, there are many others to choose from! Try different combinations, mix and match, and have fun! Here’s a cheat sheet that details how to get the perfect grilled veggies every time for your roasted veggie sandwich.
Looking for more vegetarian options? Check out this Whole Green Moong Tikki recipe.
Ingredients for Roasted Veggie Sandwich
Roasted Veggie Sandwich
Ingredients
For Roasted Vegetables
- 2 medium beets, peeled and chopped into 1/4 inch pieces
- 2 medium sweet potatoes, chopped into 1/4 inch pieces
- 2 medium zucchinis, sliced into rounds
- 3 tablespoons olive oil, divided
- 1 teaspoon dried herbs (thyme, rosemary, or oregano)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For Sandwich Assembly
- 6 slices sandwich bread (or 3 sandwich rolls)
- 6 tablespoons hummus
- 6 tablespoons ricotta cheese
- 1 handful microgreens or sprouts
Instructions
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Preheat oven to 375°F (190°C). Prepare 2 baking sheets with foil or parchment paper. Finely chop the beets, sweet potatoes, and zucchini into 1/4 inch pieces. In a medium bowl, toss the chopped beets with 1/3 of the olive oil, 1/3 of the herbs and spices. Toss until the beets are completely coated and place on the prepared baking sheet. Repeat with the sweet potatoes on the same baking sheet, making sure vegetables don’t touch. Finally, add the sliced zucchini to the bowl with the remaining oil, herbs, salt and pepper and toss to combine.
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Roast the beets and potatoes for 20 minutes, then remove from the oven and toss to brown evenly. Add the sliced zucchini to the second baking sheet and spread out carefully so they don’t touch. Bake for 10 minutes.
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After 10 minutes, check all the vegetables to see if they are soft and slightly caramelized. Beets and zucchini may need 5-10 minutes more. Remove from the oven when vegetables are tender and slightly dark. Allow to cool completely before storing.
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Assemble the sandwich. The sandwich will taste best the day you eat it. Toast the bread if desired. Spread one slice with about 2 tablespoons of ricotta, and the other slice with 2 tablespoons of hummus. On top of the hummus, layer 2-3 slices of beet, sweet potato and zucchini. On the other side, press the sprouts into the ricotta. Close the sandwich, cut in half and enjoy!
Recipe Notes
- Add shredded chicken or turkey, or your favorite deli meat for more protein
- Other vegetables to try: squash, Yukon gold potatoes, carrots, eggplant, yellow squash, onions, bell peppers
- Instead of hummus, try pesto
- Instead of ricotta, try cream cheese or goat cheese
- Use spinach or lettuce instead of microgreens
- Use pita or tortilla wraps instead of sandwich bread
For another easy lunch idea, try this Meal Prep Tuna Salad Sandwich Recipe.
How to Make a Roasted Veggie Sandwich Not Soggy
- Roasted vegetables tend to release a lot of moisture after roasting. The best way to keep your roasted veggie sandwich from getting soggy is to keep your fillings separate until you’re ready to eat.
- Using spreads like ricotta and hummus acts as a “barrier” to keep the wet veggies from touching the bread, which you want to keep dry.
- Using greens (like the microgreens in this recipe) helps reduce the amount of moisture your sandwich bread gets.
For more meal prep tips, check out these Scrambled Eggs and Sweet Potatoes Meal Prep ideas.
Ingredient Notes and Tips
- Roasting is important: Roast the vegetables until soft and slightly caramelized. This improves flavor and reduces excess moisture.
- Allow the vegetables to cool: Allow the roasted vegetables to cool before storing. This helps prevent sogginess later on.
- Strategic layering: The spread goes directly onto the bread to act as a moisture barrier. Greens sit between the spread and the vegetables.
How to Store and Reheat
This roasted veggie sandwich recipe works best when the ingredients are stored separately.
- Store roasted vegetables in an airtight container for 3-4 days.
- Store bread separately at room temperature or in the refrigerator.
- Pack sandwiches on the day you plan to eat them for best texture.
These sandwiches are great cold or at room temperature. There’s no need to reheat the roasted vegetables unless desired. Toast the bread for a warm, crispy bite.
For another delicious sandwich option, try this Serranito Sandwich Recipe.
★★★★★ (4.8 average from 187 reviews)
Jessica T. — ★★★★★
“This roasted veggie sandwich is a game changer for my work lunches! The beets and sweet potatoes are so flavorful. I make a batch every Sunday.”
Marcus L. — ★★★★☆
“Finally a veggie sandwich that’s actually filling. The hummus and ricotta combo is genius. Will definitely make again.”
Amanda R. — ★★★★★
“I’ve been meal prepping for years and never thought to do sandwiches. This recipe works perfectly – no sogginess at all!”
Frequently Asked Questions
Yes. The key is to store items separately. Roasted vegetables release moisture after cooking, so store them in their own container. Use a spread like hummus or ricotta on the bread to create a barrier, and add greens between the spread and the vegetables.
Not necessarily. Roasted vegetables and spreads make these sandwiches satisfying on their own. If you want extra staying power, you can add chicken, turkey, or chickpeas without changing the texture of the roasted veggie sandwich.
No. This recipe is not suitable for the freezer. Vegetables and bread don’t hold up well when thawed and can become watery and mushy.
Roasted vegetables last about 3-4 days in the refrigerator when stored in an airtight container. For the best flavor and texture in your roasted veggie sandwich, use them within this window.
For more trusted recipe inspiration, check out Simply Recipes for their wonderful collection of lunch ideas.