In the quest for a lunch that is both fulfilling and nutritious, the sprout sandwich stands out as a stellar choice. This recipe takes inspiration from a beloved sandwich at Urth Caffe in Los Angeles and transforms it with a few tweaks. Featuring high-fiber, low-carb bread and layers of rich, protein-packed ingredients, this sandwich is designed to satisfy your hunger while aligning with your dietary goals.

sprout sandwich


High Protein, High Fiber Sprout Sandwich

Enjoy a nutritious and satisfying meal with this high-protein, high-fiber sprout sandwich, featuring low-carb artisan bread, creamy hummus, fresh veggies, deli turkey, and crunchy microgreens for a wholesome lunch option.
Course lunch
Cuisine American
Prep Time 5 minutes
Servings 1
Calories 343kcal


  • 2 slices low-carb bread I like Royo
  • 1 tbsp hummus
  • 1/8 red onion sliced
  • 1/2 avocado sliced
  • 1/2 tomato sliced
  • 2 Slices jarlsberg cheese or swiss
  • 3 oz deli turkey
  • 1/2 cup Broccoli microgreens or your choice of sprouts for a crunchy finish


  • Prepare the Bread: Start by toasting the bread lightly if desired. This step is optional but can add a nice texture to your sandwich.
  • Layer the Hummus: Spread a generous amount of hummus on each slice of bread. This not only adds flavor but also acts as a moist base for the other ingredients.
  • Add the Veggies and Cheese: Layer the sliced red onions, avocados, and tomatoes on one slice of bread. Add slices of cheese over the vegetables.
  • Include the Protein: Arrange slices of deli turkey on top of the cheese. This adds a substantial protein component, making the sandwich more satisfying and nutritionally balanced.
  • Top Off with Sprouts: Pile on the broccoli microgreens or your choice of sprouts. These are not just for texture; they’re packed with nutrients and give the sandwich a fresh, crunchy finish.
  • Assemble and Serve: Place the other slice of bread on top, press down gently, and slice the sandwich in half. Serve immediately to enjoy the freshness of the ingredients.


Variation: Feel free to swap out the turkey for grilled chicken or tofu for a different protein twist.

Make-Ahead: If preparing this sandwich for later, consider adding a light layer of oil or mayo on the bread before the hummus to prevent sogginess.


Calories: 343kcal | Carbohydrates: 46g | Protein: 28g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 13g | Cholesterol: 49mg | Sodium: 1391mg | Potassium: 873mg | Fiber: 31g | Sugar: 6g | Vitamin A: 703IU | Vitamin C: 21mg | Calcium: 56mg | Iron: 2mg

This high-protein, high-fiber sprout sandwich is more than just a lunch option; it’s a nutritious powerhouse that will keep you fueled throughout the day. It’s perfect for those who are mindful of their carbohydrate intake but still want a meal that is hearty and satisfying. Whether you’re at home or packing this for a day at the office, this sandwich is sure to delight your taste buds and support your health goals.

Experience the perfect blend of taste and health with this sprout sandwich recipe today, and make your lunchtime both exciting and nutritious!

The post High-Protein, High-Fiber Sprout Sandwich appeared first on Health, Beauty & Wellness Over 40.