Fresh and Summery Healthy Sweet Potato SandwichAbout a decade ago, I worked in a Vegan restaurant in Sacramento that served a similar veggie sandwich to this avocado sweet potato sandwich – and myself and customers loved it! While this isn't an exact replica, it's close enough that it makes my mouth water just thinking about it, so much so that it’s featured in the Plant-Based on a Budget cookbook. Sweet potato and bread go together surprisingly well. We've already shared recipes for a spicy sweet potato jalapeño burger and sweet potato avocado burritos. We’ve even used yams/sweet potato in place of bread altogether, like for this sweet potato ‘toast’ recipe. Now we’re combining sweet potato with garlic, onion, avocado, and salad veg for a simple but delicious and nutrient-dense sandwich. All you need for this sweet potato sandwich is just eight simple ingredients and 15 minutes (only a few minutes of that is hands-on prep!). The results are a tasty sandwich that’s filling, nutritious, and that you’ll want to have time and time again. Here at PBOAB, we love a tasty vegan sandwich recipe- because you definitely don’t need meat to create a delicious sandwich. Bread is usually cheap to buy, and the fillings don't have to be costly to be delicious. In fact, along with this sweet potato sandwich, we've previously shared several easy vegan sandwiches, including an easy vegan mushroom sandwich, a pesto tofu sandwich, Vietnamese Banh Mi sandwich, and buffalo tofu sandwich. Whether you want to prepare this for work or school lunches or pull together a quick lunch/dinner, this avocado yam sandwich hits the spot! Plus, there are several ways you can adapt the recipe, too – so let's jump right in!
The Ingredients and SubstitutesAll you need for this sweet potato veg sandwich recipe is just 8 simple ingredients – most of which are probably already in your kitchen.
- Sweet potato: You need one small-medium sweet potato for this recipe.
- Oil: I used olive oil, though any neutral cooking oil will work. For an oil-free version, you can use water. For extra flavor, you can add a spoonful of butter when adding the sweet potato to the pan.
- Aromatics: This vegan sandwich uses a simple combination of onion (red, yellow, or sweet) and garlic (or garlic paste).
- Avocado: I use thin onion slices in the veggie sandwich; however, you could mash it up if preferred. Alternatively, use some simple guacamole.
- Tomato: Use a large, ripe tomato for the best flavor (and easiest slicing).
- Romaine lettuce: Or other lettuce/ leafy greens; butterhead lettuce, iceberg lettuce, spinach, baby leaf greens, etc.
- Ciabatta rolls: Ciabatta works particularly well for this avocado sweet potato sandwich. However, you can use any rolls or bread of your choice. You could even use homemade bread like this simple sandwich bread or free-formed loaf. Use gluten-free if needed.
Optional Add-ins and Variations:
- Sauces: I love adding vegan mayonnaise and Dijon mustard (in step 4).
- Spreads: Instead of condiments, add a ‘saucy’ element to this veggie sandwich recipe with a spread like creamy hummus, red pepper hummus, baba ghanoush, red pepper dip, pesto, etc.
- Caramelized onions: You can caramelize the onions in this recipe rather than simply sautéing them for extra flavor (added in step 4).
- Microgreens: To pack in extra nutrients and some flavor, you can add a handful of your favorite microgreens/sprouts. Alfalfa sprouts, for example, are a nutrient powerhouse- packed with several vitamins and minerals.
- Seasonings: To add extra flavor to the sweet potato mixture, feel free to experiment with different herbs and spices. I Particularly like a simple combination of onion powder, smoked paprika (for smokiness), a pinch of cayenne (for heat), and a little salt and pepper. Alternatively, you could use herbs like thyme, rosemary, or even a mixed Italian seasoning based on what you have in your pantry.
- Cheese: Several types of vegan cheese pair well with this veggie sweet potato sandwich. You could use mozzarella, feta, halloumi, or simple cream cheese to add flavor and extra creaminess to the veggie sandwich.
- First, slice the sweet potato lengthwise into ½-inch slices. At the same time, dice the onion and finely dice or mince the garlic.
- Bring a medium saucepan filled halfway with water to a boil. Add the sweet potato and boil for 5-7 minutes, or until fork-tender. Then drain and set aside.
- Then, in a medium skillet, heat the oil or water over medium-high heat. Once hot, add the onion and garlic and sauté for 3 minutes, or until the onion becomes tender and translucent.
- Next, add the sweet potato to the pan and mix to allow it to meld with the onion and garlic flavors. Continue to cook for 1-2 minutes. Meanwhile, slice the avocado.
- Cut the ciabatta (or bread/rolls of your choice) in half lengthwise. You can optionally toast/broil the bread for more of a roasted veggie sandwich.
- Add the lettuce, sweet potato mixture, and tomato. Optionally add some sauces like vegan mayo and Dijon mustard or even hummus. Then, enjoy your sweet potato sandwich!
How to Make-Ahead and Store?You can prepare this sandwich 1-2 days in advance, though it’s best within the first few hours after preparing it. To meal prep the vegetarian avocado sandwich, allow the sweet potato mixture to cool before placing it on the sandwich (so it doesn’t cause steam). Make sure to also place any ‘wet’ ingredients in the middle of the sandwich so the bread doesn’t become soggy. Also, squeeze some lemon juice over the avocado. Then wrap the veggie sandwich tightly in foil or parchment paper to stop it from drying out until you’re ready to eat it.
Top Recipe Tips and FAQs
- Using pre-cooked sweet potato: This sweet potato sandwich recipe also works well with pre-cooked sweet potato. Roasted, grilled, or oven-baked sweet potato will work. In a pinch, you can even use leftover sweet potato fries.
- Alternative cooking methods: Instead of boiling the sweet potato, you could microwave or bake it. To microwave, place the slices in a large bowl with 1-2” of water and microwave for between 5-6 minutes. To roast the potato, lightly brush/spray with oil and bake at 350F/175C for 15-18 minutes, turning once halfway.
- Experiment with the ‘bread’: This avocado sweet potato summer sandwich will also taste delicious when topping a bagel, stuffed into a pita pocket, or even a tortilla wrap.
- What can I use instead of sweet potato? I recommend using butternut squash for the closest flavor comparison.
More Vegan Sweet Potato Recipes You'll Love
- Sweet Potato Latkes
- Chickpea Sweet Potato Boats
- Sweet Potato Lasagna
- Sweet Potato Quinoa Chili
- Cauliflower Sweet Potato Casserole
- Sweet Potato Stuffed Portobello ‘Shrooms
The combination of sweet potato and avocado are absolutely mouth-watering! Everyone is going to be drooling over this deliciously simple sandwich.
- 1 small-medium sweet potato
- 1/2 tablespoon of olive oil
- 1/2 cup diced red, white, or yellow onion
- 3 garlic cloves
- 2 ciabatta rolls (or your favorite rolls)
- 1 avocado, sliced
- 1 tomato, sliced
- 1/2 head romaine lettuce, chopped
- Vegan mayonnaise added in step 4
- Dijon mustard added in step 4
- Caramelized onions added in step 4
- Slice the sweet potato lengthwise into ½-inch slices.
- In a medium pan over medium-high heat, heat the olive oil (or water). Add the onion and garlic and saute for 3 minutes or until the onion becomes tender and translucent.
- Add the sweet potato and mix so it can absorb the onion and garlic flavor. Cook for 1 to 2 minutes.
- Cut the ciabatta rolls in half lengthwise. Top with the sweet potato mixture, avocado, tomato, and lettuce.
Keywords: vegan, vegetarian, sweet potato, avocado, sandwich, lunch, ciabatta rolls, vegan mayonnaise, tomato, caramelized onions, easy sandwich