Cucumber-Spinach Sandwich

(8)

This cucumber-spinach sandwich is light and refreshing, combining crisp cucumbers with tender spinach for a fresh, green bite. Layered on whole-grain bread with a creamy spread, it’s both simple and satisfying. Perfect for a quick lunch at work or at home, this sandwich is a no-fuss option.

a recipe photo of Cucumber & Spinach Sandwich
Credit:

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Active Time:
10 mins
Total Time:
10 mins
Servings:
1
  • This easy recipe makes for a quick and simple lunch option.
  • Spinach provides fiber and essential vitamins like K, A, C and folate for overall health.
  • For a vegan version, replace the cream cheese and yogurt with dairy-free alternatives.

This Cucumber & Spinach Sandwich is a cinch to put together and will leave you feeling full and satisfied. Crisp, cooling cucumber, antioxidant-rich spinach and heart-healthy avocado are sandwiched between hearty, toasty whole-wheat bread slathered with a tangy cream cheese and yogurt spread infused with herby dill and chives. Thinly sliced red onion adds its signature spicy sweetness, while a drizzle of lemon juice helps keep everything in balance. Keep reading for our expert tips, including ingredient substitutions you can make.

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! 

  • We recommend using room-temperature cream cheese so it’s easier to mix with the other ingredients and spread on the bread.
  • To make this recipe vegan, substitute the cream cheese and yogurt with your favorite vegan alternatives.
  • You can use whole-grain sandwich bread instead of whole-wheat if you prefer. 

Nutrition Notes

  • Cucumbers are a hydrating veggie, being made of 95% water. They contain the mineral silica, which plays a role in collagen production, helping to keep your skin smooth and firm. Cucumbers have also been shown to reduce cancer risk, thanks to their antioxidants and chemical compounds called cucurbitacins. 
  • Spinach is loaded with antioxidants and several vitamins and minerals, including vitamins K, A, C and folate, calcium, iron and potassium. All these nutrients are essential for overall health and disease prevention. The fiber in spinach feeds your beneficial gut bacteria and helps fill you up.
  • Avocados have the highest amount of fat of all the fruits. But it’s healthy fat that protects your heart and brain. Avocados are especially high in fiber, which will help fill you up and stabilize your blood sugar.
  • Whole-wheat bread provides more fiber and antioxidants compared to refined white bread. This means that whole-wheat (and whole-grain) bread will keep you full longer, providing lasting energy. White bread tends to spike blood sugar, which then sends it suddenly crashing—and sends you looking for something to eat to get it back up again.
Ingredients on a cutting board, including bread, spinach, avocado, cucumber, lemon, onion, herbs, and butter

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Cook Mode (Keep screen awake)

Ingredients

Original recipe (1X) yields 1 servings

  • 2 ounces cream cheese, at room temperature

  • 1 tablespoon low-fat plain strained (Greek-style) yogurt

  • 1 tablespoon sliced fresh chives

  • 1 tablespoon chopped fresh dill

  • ¼ teaspoon ground pepper

  • Pinch of salt

  • 2 slices whole-wheat sandwich bread, toasted

  • ½ medium avocado, thinly sliced (about ½ cup)

  • cup sliced English cucumber

  • ¼ cup spinach

  • 1 tablespoon thinly sliced red onion

  • 1 teaspoon lemon juice

Directions

  1. Stir 2 ounces cream cheese, 1 tablespoon yogurt,1 tablespoon chives, 1 tablespoon dill, ¼ teaspoon pepper and a pinch of salt together in a small bowl until well blended. Spread the mixture evenly on one side of each bread slice. Top 1 slice with avocado slices, ⅓ cup cucumber, ¼ cup spinach and 1 tablespoon onion. Drizzle with 1 teaspoon lemon juice, then top with the remaining bread slice, cream cheese–side down. Cut in half diagonally.

    Two slices of bread on a cutting board, one spread with a herbed mixture and the other topped with spinach, cucumbers, and red onions

    Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Frequently Asked Questions

  • What’s an English cucumber?

    We chose an English cucumber for this recipe because it is less bitter and has fewer seeds than a regular cucumber. A Persian cucumber is also a good option. If you only have a regular cucumber, remove as many seeds as possible using a knife or spoon.

  • What’s the best way to tell if an avocado is ripe?

    To select a ripe avocado, gently squeeze it using only the palm of your hand, not the fingertips. The avocado should feel soft, but if it feels overly squishy, it's likely overripe. Additionally, you should be able to easily remove the stem cap using your fingernail. If the area underneath the cap is green, the avocado is good to go; however, if it’s brown, the fruit is probably overripe.

  • Can I store leftovers?

    It’s best to serve this sandwich on the day you make it, as the moisture from the cucumbers can make everything soggy. However, you can store the cream cheese mixture in an airtight container in the refrigerator for up to 4 days.

  • What should I serve with Cucumber & Spinach Sandwich?

    This sandwich pairs well with salt-and-vinegar chips and a green salad like our Basic Green Salad with Vinaigrette. A chilled or hot soup would be excellent, too. Try our Easy Tomato Gazpacho or Instant Pot Cream of Carrot Soup.

EatingWell.com, May 2025

Nutrition Facts (per serving)

521 Calories
35g Fat
43g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich
Calories 521
% Daily Value *
Total Carbohydrate 43g 16%
Dietary Fiber 9g 32%
Total Sugars 8g
Added Sugars 0g 0%
Protein 14g 27%
Total Fat 35g 44%
Saturated Fat 14g 70%
Cholesterol 59mg 20%
Vitamin A 239µg
Vitamin C 16mg 18%
Vitamin D 0µg
Vitamin E 3mg 17%
Folate 151µg
Vitamin K 72µg
Sodium 625mg 27%
Calcium 182mg 14%
Iron 3mg 17%
Magnesium 73mg 17%
Potassium 765mg 16%
Zinc 2mg 16%
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
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
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.