Sandwich Fillings

In Latest, Let's Eat, The Blog by the dirty hippie and the bohemian girl3 Comments

Check out all of our vegan lunch ideas HERE!

Sandwiches are often the centerpiece of any lunchbox. We grew up with the traditional ones – a slice of lunch meat and cheese with mustard and mayo. Very little veg – maybe lettuce or a tomato slice. That was then. Now we know there are better options to fill a sandwich, pita or wrap with.

Start with our delicious Lunchbox Stuffer Salad. It’s not unlike the tuna salad you remember-minus the tuna. For protein, we use tempeh, a healthful soy product you can get near the tofu at your local grocer. We mix it with chopped carrots and celery, as well as sweet pickle relish and smoked paprika to layer flavor.

Want to know where the ocean-y flavor comes from? Seaweed! We sprinkle in some kelp and/or dulse powders. Don’t be scared, you tried the cucumber rolls at the sushi bar, right? Both kelp and dulse are available in shakers from Whole Foods or online, and the flavor is very subtle – while the health benefits are out of this world! Dulse is an especially good source of iron, potassium, Vitamin B-6, Riboflavin, and  fiber. Kelp granules are “salty” tasting, yet low in sodium, thanks to the complement of potassium, magnesium, and other mineral salts. Kelp granules are rich in iodine and contain a natural substance, glutamic acid, that enhances flavor and tenderizes. Phytochemicals in kelp have been shown to absorb and eliminate radioactive elements and heavy metal contaminants from our bodies. So don’t be afraid of seaweed – it’s a small amount and adds the fishy flavor you may remember from tuna salad sandwiches, while nourishing your body.

As written, this recipe is vegan, gluten-free and nut-free. It works in sandwiches, pitas, and tortilla or lettuce wraps. More sandwich ideas are below AND check back tomorrow and every day this week for even more lunch ideas!


1 package tempeh, crumbled

1/2 cup finely chopped celery

1/2 cup finely chopped carrots

1/4 cup sweet pickle relish

1/8 cup vegan mayo (such as Just Mayo, Vegenaise or Earth Balance)

1 Tbs. mustard

1 tsp. onion powder

1/4 tsp. kelp or/and dulse powder (optional but highly recommended!)

1/2 tsp. black pepper

1/2 tsp. smoked paprika

1/4 tsp. salt

Add all ingredients to a large mixing bowl and fold together until well combined. Serve in sandwiches and wraps. Store in fridge.

We bet you need lots of sandwich options. We know, variety keeps things fresh and interesting, no matter the age of the person you’re packing lunch for! Other great vegan sandwiches can be built from. Not all varieties of vegan products are gluten free/nut free, so be sure to check ingredient lists on each product.


VLT – Vegan bacon, lettuce, tomato – try Sweet Earth Bacon, Fakin’ Bacon Tempeh Strips or LightLife Smart Bacon

Faux Cold Cuts – Tofurky and LightLife brands, as well as Field Roast all offer sandwich slices; you may have local brands available, too, such as Susie’s in New York state.

Hummus – many brands available at grocers, including Sabra, Tribe, Trader Joe’s, Atheno’s, Eat Well/Enjoy Life and Cedar’s

Eggless Salad – Try our recipe for eggless salad, made with tofu and edamame

Seasoned/Baked Tofu slices – Nasoya makes Sesame Ginger and Teriyaki Baked Tofu that is great in sandwiches

Veggies – Slices of fresh tomato, avocado and lettuce make a filling sandwich

Faux Chicken Salad – Mix up faux chicken salad with Beyond Meat strips or Gardein Chik’n Scallopini

Faux Chicken Fingers – Try products from Beyond Meat, Gardein or Boca; they’re vegan, so they are okay in lunchboxes!

Faux Cheese Sandwich – Vegan slices are available from  Chao, Follow Your Heart, Tofutti and Galaxy

Banana and Sunflower Seed Butter/Soynut Butter – Sunflower seed butter is available at Trader Joe’s, as well as from Sunbutter, OnceAgain and MaraNatha; Soynut Butter is available from I.M. Healthy.

Faux Meatball Sandwiches – Tasty vegan meatballs can be sourced from Trader Joe’s, Beyond Meat and Gardein, just mix with your favorite sauce and stuff into a hoagie roll. Our Eggplant Meatballs also make good sandwiches!

Happy lunching!

the dirty hippie and the bohemian girl

the dirty hippie and the bohemian girl

the dirty hippie and the bohemian girl are working artists based in Baltimore. They write an eco-aware, flower power, neo-hippie, vegan blog that features travel profiles, original recipes and candid book & product reviews. They are excited to join forces with Sister Eden!

To visit the dirty hippie and the bohemian girl's website, click their byline. To read the rest of their posts on Sister Eden, click their tag at the top of the post.
the dirty hippie and the bohemian girl

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