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Best Sprout Sandwich

Beth Hickey, BS in Dietetics Student

Here's a quick video on how to make a sprout sandwich. Of course, there is no right or wrong approach. Use your imagination and have fun! 

Ideas for a Sprout Sandwich

There is no wrong way to make a sprout sandwich. Here is an idea from our student, Beth Hickey. She calls this creation the Rainbow Veggie Sandwich. 

Makes 1 sandwich


  • 2 slices whole wheat or whole grain bread
  • 6 slices sliced cucumber
  • 4 carrot ribbons, made with a peeler
  • 6 cherry tomatoes, halved 
  • 4 rings finely sliced red onion
  • 6 slices of finely sliced red pepper
  • 2 tbsp hummus
  • 2 slices cheese
  • 1/2 avocado, sliced
  • 1 cup of alfalfa sprouts
  • salt and pepper to season 




wheat bread, sliced cucumbers, carrot ribbons, sliced red onion pepper grinder, sliced cherry tomatoes, container of hummus, 2 slices of cheese, avocado. salt shaker, alfalfa sprouts, sliced red bell pepper- all sitting on a wooden cutting board



  1. Lightly toast the bread slices, then lay them on a cutting board.
  2. Spread the hummus on one slice of the bread, then lay the avocado slices on top.
  3. One the second slice of bread- layer the cucumber, bell pepper, red onion, carrot, tomatoes, and cheese. 
  4. Next, add on the alfalfa sprouts and season with salt and pepper.
  5. Flip the slice of bread with hummus and avocado to top off your sandwich. Using a sharp knife, gently press down on either side to cut the sandwich in half.
  6. The best step- eat and enjoy!


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