Cucumber-Avocado-Tomato Sandwich

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This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

an image of the Avocado-Tomato-Cucumber Sandwich
Credit:

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer

Active Time:
10 mins
Total Time:
10 mins
Servings:
1
  • This healthy sandwich comes together in just ten minutes.
  • Creamy avocado and hummus deliver plant-based protein and heart-friendly fats for a flavorful lunch.
  • Using a serrated knife for tomatoes ensures clean cuts without crushing their juicy goodness.

Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
  • While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.

Nutrition Notes

  • Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin. 
  • Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation. 
  • There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease. 
  • Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.
an image of the ingredients to make the Avocado-Tomato-Cucumber Sandwich

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer

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Ingredients

Original recipe (1X) yields 1 servings

  • ¼ cup plain hummus

  • 1 tablespoon chopped fresh dill

  • teaspoons honey mustard

  • 2 thin slices whole-wheat bread, toasted

  • 1 (1-ounce) slice sharp Cheddar cheese

  • ½ small tomato, thinly sliced

  • ¼ medium avocado, thinly sliced

  • ¼ cup alfalfa sprouts

  • ¼ cup thinly sliced English cucumber

  • 1 tablespoon thinly sliced red onion

  • Pinch of salt

Directions

  1. Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.

    an image of the sandwich being assembled

    Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer

Frequently Asked Questions

  • How do I choose the best ripe tomatoes?

    When selecting tomatoes, aim for perfectly ripe ones for the best sweet, tangy flavor. A ripe tomato should feel soft but not so squishy that it falls apart when sliced. Look for a tomato with a uniform color, avoiding any with pale flesh, green spots or bruising.

  • What can I do with leftover alfalfa sprouts?

    There are so many great ways to use up a bag of alfalfa sprouts. Use them like lettuce, parsley or a green garnish. Some of our favorite ways to use them are in pinwheels for a party, on top of a pizza or a breakfast sandwich, like in these recipes: Turkey Pinwheels, Loaded Garden Pizz’alad and Egg-Avocado Breakfast Sandwich.

  • How do I keep my sandwich from becoming soggy?

    Pat dry the cucumbers and tomatoes with paper towels before adding them to the sandwich. The more moisture you reduce at the beginning, the better.

EatingWell.com, February 2025

Nutrition Facts (per serving)

516 Calories
29g Fat
47g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich
Calories 516
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 11g 39%
Total Sugars 7g
Protein 20g 40%
Total Fat 29g 37%
Saturated Fat 8g 42%
Cholesterol 30mg 10%
Vitamin A 103µg
Vitamin C 15mg 16%
Vitamin D 0µg
Vitamin E 2mg 14%
Folate 161µg
Vitamin K 31µg
Sodium 887mg 39%
Calcium 328mg 25%
Iron 4mg 23%
Magnesium 109mg 26%
Potassium 731mg 16%
Zinc 4mg 32%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.