Yes, you are can Meal prep sandwiches, and this grilled 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 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.
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What vegetables can you put in 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 can and do well in this sandwich are (from longest to shortest) 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!
Related: 18 Meal Prep Recipes When You Don’t Have a Microwave or Refrigerator at Work
Instructions for preparing vegetables:
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.
Related: No-Cook Meals: Three Vegan Recipes You Can Make Without a Kitchen
Make your own hummus:
Storebought hummus is great to use in this recipe, but if you want to make your own, it’s super easy!
We have a simple hummus recipe that you’ll want to make every week after you try it!
How to make two veggie sandwiches without water?
- Roasted vegetables tend to release a lot of moisture after roasting. The best way to keep your sandwich from getting soggy is to keep your fillings separate until you’re ready to eat.
- Using spreads like ricotta and hummus in this roasted veggie recipe acts as a “barrier” to keep the wet veggies from touching the bread, which you want to keep dry.
- Using greens (like the greens in this recipe) helps reduce the amount of moisture your sandwich bread gets.
Ingredient Notes and Tips
- Improvements are important: Sauté the vegetables until soft and slightly caramelized. It 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 Lay: The spread goes directly onto the bread to act as a moisture barrier. Greens sit between food and vegetables.
If you want to dive deeper, check out our complete guide to how to properly grill vegetables every time.
How to store and dry
This recipe works best when the ingredients are stored separately.
- Store roasted vegetables in an airtight container 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 shape.
These sandwiches are great cold or at room temperature. It is not possible to heat the vegetables. Toast the bread for a warm, sweet bite.
Related: Frozen Lunch Ideas: Meal Prep Recipes When You Don’t Have a Microwave
Don’t forget to try other vegetarian recipes:
FAQs
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 vegetables between the spread and the vegetables.
Not necessarily. Roasted vegetables and nuts make these sandwiches satisfying on their own. If you want extra staying power, you can add chicken, turkey, or beans without changing the texture of the recipe.
No. This recipe is not suitable for the refrigerator. Vegetables and bread don’t hold up well when thawed and can be watery and sweet.
Roasted vegetables last about 3-4 days in the refrigerator when stored in an airtight container. For the best flavor and texture, use them within this window.
Looking for more veggie sandwiches? Try some of these!
Roasted Veggie Sandwich
Ingredients
For grilled vegetables
instructions
Prepare the vegetables. Preheat oven to 375F (190C). Prepare 2 baking sheets with foil, parchment, or a silicone baking mat. Finely chop the beets, sweet potatoes, and zucchini into 1/4 inch (.6 cm) pieces. In a medium bowl, toss the chopped beets with 1/3 of the olive oil, 1/3 of the herbs and the spices (you will do this three times). Toss with a fork or hands until the beets are completely coated and place on the prepared baking sheet. Repeat with the sweet potatoes and line the same baking tray as there is room, making sure not to touch. Finally, add the sliced zucchini to the bowl with the remaining oil, herbs and salt, and pepper and toss to combine. Leave it now.
Roast the beets and potatoes for 20 minutes, then remove from the pan and toss to brown evenly. Add the sliced and cooked zucchini to the second baking sheet and spread out carefully so they don’t touch. Bake for 10 minutes.
After 10 minutes, check all the vegetables to see if they are soft and slightly dark. Beets and zucchini may need 5-10 minutes more. Remove the vegetables from the oven when they are translucent and slightly dark. Allow to cool completely before storing in a container.
Collect the sandwich. The sandwich will taste best the day you eat it. There is no need to reheat stir-fried vegetables unless desired. Toast the bread if you like, and top one slice with about 2 tbsp of ricotta, and the other slice with 2 tbsp of hummus. On top of the hummus, spread 2-3 slices of beetroot, potato and zucchini. On the other hand, press the sprouts on the ricotta. Cut the sandwich in half and enjoy!
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- Add shredded chicken or turkey, or your favorite deli meat for more protein
- Vegetables include squash, Yukon gold potatoes, tomatoes, carrots, eggplant, yellow squash, onions, and 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 chips instead of sandwich bread