Veggie Sandwich on an English Muffin

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This post is sponsored by Thomas’s English Muffins. All content and opinions are entirely my own.

Loaded with healthy vegetables, sunflower seeds and cream cheese, this Veggie Sandwich on an English Muffin is so filling and delicious that you won’t even realize it vegetarian. Try it for a quick and easy lunch!

After spending 10 years as a vegetarian, it’s still a way of eating that I come back to often. I’m always looking for new vegetarian sandwich ideas that I can easily make for lunches.

Trying to convince my fiancé and kids that not every meal has to have meat is challenging, but this Veggie Sandwich made it a bit easier because it’s made on their favorite Thomas’ English Muffins. I totally get it – I have loved those Nooks and Crannies since I was a child. Now, I find it fun to pick up a few packages from Walmart and experiment with different ways to use them for lunch and dinner recipes.

For this recipe, I took my favorite parts of 3 different vegetarian sandwiches that I’ve had to create the best Veggie Sandwich I’ve had to date that can easily be made at home! Cream cheese fills in all those Nooks and Crannies to give you a nice burst of tangy flavor in every bite. Then, the veggies get loaded on. I use lettuce, tomato, cucumber, sprouts, and sweet peppers. My favorite part is the added crunch from the sunflower seeds.

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Why This Recipe Works

• This sandwich is loaded with a combination of healthy vegetables and seeds. It’s a great way to easily up your daily intake of vegetables.
• It’s a quick and easy sandwich recipe that’s perfect for lunches and even weekly meal prep.
• This Veggie Sandwich is made on a Thomas’ English Muffin for added flavor and texture. This isn’t the same ‘ole sandwich!

How to Make a Veggie Sandwich

Prep!

Wash and prep your vegetables and toast your Thomas’ English Muffin.

Create!

Spread cream cheese onto both halves of the English muffin and sprinkle on the sunflower seed kernels.

Add the lettuce, tomato, and cucumber.

Top with sprouts of your choice and sweet peppers.

Present!

Close the sandwich and enjoy! This sandwich also goes great with a hot bowl of soup.

Tips and Techniques for the Best Veggie Sandwich

• Prep all the vegetables one time, then store in the refrigerator until needed.
• Try different flavored cream cheeses to add some variety to your sandwiches or use hummus in place of cream cheese.
• Easily add vegetables you love or take away any you don’t to suit your own personal tastes.

FAQ’s

• What do you put on a veggie sub or sandwich? You can use any combination of vegetables you love. Some favorites include lettuce, spinach, cucumbers, tomatoes, sprouts, avocado, peppers, and onions. Spreads can include mayonnaise, oil and vinegar, aioli, hummus, and cream cheese.

Other Recipes to Try

• Greek Veggie Wraps
• Spicy Black Bean Veggie Burgers
• Vegetarian Sweet Potato and Black Bean Tacos

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Print

Veggie Sandwich on an English Muffin

Loaded with healthy vegetables, sunflower seeds and cream cheese, this Veggie Sandwich on an English Muffin is so filling and delicious that you won’t even realize it vegetarian.

Course Main Dish

Cuisine American, Vegetarian

Prep Time 10 minutes

Servings 1 sandwich

Calories 226kcal

Author Lauren

Ingredients

• 1 Thomas' English Muffin
• 1 tablespoon cream cheese
• 1 teaspoon sunflower seed kernels
• 1/2 cup lettuce
• 1 slice tomato
• 1/4 cup cucumber * sliced
• 1/4 cup sprouts * any variety you prefer
• 1 piquanté pepper * or any sweet pepper, chopped

Instructions

• Split and toast the Thomas' English Muffin.
• Spread the cream cheese onto both sides of the toasted English muffin and sprinkle on the sunflower seed kernels.
• Top each half with the lettuce, tomato, cucumber, sprouts, and peppers.
• Close the sandwich and enjoy!

Notes

Tips and Techniques for the Best Veggie Sandwich

• Prep all the vegetables one time, then store in the refrigerator until needed.
• Try different flavored cream cheeses to add some variety to your sandwiches or use hummus in place of cream cheese to make this sandwich dairy free.
• Easily add vegetables you love or take away any you don't to suit your own personal tastes.

** Nutritional information is an estimate and may vary.

Nutrition

Serving: 1sandwich | Calories: 226kcal | Carbohydrates: 30g | Protein: 7g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 316mg | Potassium: 170mg | Fiber: 2g | Sugar: 2g | Vitamin A: 13.3% | Vitamin C: 16.9% | Calcium: 4.4% | Iron: 4.3%