Lunchtime doesn’t have to be boring, even when you’re trying to eat a healthy and balanced diet. Since I like to workout in the late morning, my lunch usually includes a high source of protein, a little fat and carbs for replacement. This Vegetable Sandwich Recipe is my go-to favorite during the weekdays. The vegetables come out tender and juicy, plus they’re full of flavor with the panko coating.
You might be wondering how to include protein in a vegetable sandwich, but it’s possible! I use AllWhites® 100% Liquid Egg Whites because it’s a lean source of protein that’s only 25 calories per serving. While it’s rich in protein, it doesn’t have any fat or cholesterol. Each serving contains 5 grams of protein.
I like that using egg whites doesn’t leave me feeling overstuffed like other protein sources. I enjoy AllWhites, uncooked, in salad dressing recipes, shakes, smoothies, desserts like tiramisu and more, without fear of food borne illness because it’s pasteurized. For this recipe, I use it as a soak for the vegetables, so the panko crumbs stick before going into the oven.
Definitely try this vegetable sandwich recipe for your next lunchtime meal – it can be part of your healthy lifestyle!
The Best Vegetable Sandwich Recipe
After slicing your zucchini and eggplant, measure your AllWhites 100% Liquid Egg Whites and panko bread crumbs into separate bowls for dipping. First, dip your vegetable slice into the egg whites.
Then immediately dip into the panko crumbs afterwards. Making sure to stay in the order. Then, place the coated vegetables on a lined roasting pan. Repeat.
Bake at 400 degrees for 12 minutes until golden brown.
Add a half slice of skim mozzarella cheese over the eggplant slices and let melt for the final 2 minutes of the cooking time. In the meantime, pop two slices of whole wheat toast into your toaster.
For this vegetable sandwich recipe, I like to whip together a quick garlic mayo as a topping. In a small mixing bowl, combine mayonnaise, cumin, chili powder, buttermilk and garlic. Whisk until well blended.
To assemble your sandwiches, coat each slice of bread with a small portion of your garlic mayonnaise. Stack the eggplant and zucchini, then top with the second slice of bread.
Slice in the center and serve warm with a cup of soup or side salad. It’s the perfect weekday lunch option!
Yields 3-5 sandwiches
- For the Sandwich:
- 1 whole sliced eggplant
- 1 whole sliced zucchini
- 1 cup AllWhites Egg Whites
- 1 cup panko crumbs
- Mozzarella slices
- Whole Wheat Bread
- For the Garlic Mayo:
- 1 cup mayonnaise
- 1/2 tsp cumin
- 1/2 tsp chili powder
- 12/ tbsp garlic
- 1/2 tbsp buttermilk
- Preheat the oven to 400 degrees.
- Slice the vegetables evenly.
- Coat the vegetable slices in the AllWhites Egg Whites and then dip into the panko bread crumbs, before placing on a lined roasting pan. Repeat.
- Bake at 400 degrees for 10 minutes.
- Add 1/2 sliced mozzarella onto the eggplant and bake for another two minutes.
- Toast the slices of bread.
- Whisk together the cumin, chili powder, mayo, buttermilk and garlic until well blended.
- To Assemble: spread the garlic mayo on two slices of toast, stack the cheese covered vegetables onto a piece of bread. Top with the second slice of bread.
- Serve warm.
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