Are you looking for a healthy, plant-based sandwich option that fits a low-carb ketogenic diet?
This Veggie and Hummus Sandwich is made with homemade keto-friendly bread and a flavorful blend of fresh vegetables and creamy hummus. It’s perfect for those on keto, offering a satisfying, wholesome meal without the added carbs.
Why you’ll love this keto-friendly recipe
Plant-based keto diets might seem unconventional, but this Veggie and Hummus Sandwich recipe perfectly bridges the gap between vibrant plant-based ingredients and low-carb needs.
For a low-carb and gluten-free alternative, simply replace traditional wheat or whole-grain bread with keto-approved homemade bread. This swap ensures you stay aligned with your dietary goals while still enjoying a delicious, hearty sandwich.
The addition of tempeh, a traditional Indonesian fermented soy product, offers plenty of plant-based protein and various health benefits.
Research published in Future Foods found that regularly consuming tempeh may improve cognitive function, balance cholesterol levels, and provide potential antidiabetic, anticancer, and anti-aging effects.
The study further suggests that tempeh is considered a health-promoting prebiotic and probiotic food due to its high concentrations of beneficial microorganisms.
This recipe calls for frying tempeh in avocado oil, which is a rich source of monounsaturated fatty acids linked to a lower risk of heart disease.
In addition, hummus, a spread made from mashed chickpeas, provides additional protein and dietary fiber, which plays a crucial role in digestive health and supports steady insulin levels.
Fiber, classified as a carbohydrate, isn’t digested and absorbed and can be deducted from a food’s total carbohydrate count. This is important for those following a low-carb diet who carefully track carb intake to maintain ketosis.
Ensure you purchase organic hummus without pro-inflammatory soybean oil or prepare your own homemade hummus.
You'll love this recipe because it allows for endless customization with your favorite add-ons, such as mashed avocado, banana peppers, or feta cheese. This versatility ensures you’ll never get bored, making it a go-to meal for any occasion.
Let's not forget how quick and easy this sandwich is to make. In just 25 minutes, you'll have a delicious and nutrient-rich meal on your plate.
Whether you're committed to a plant-based diet or simply seeking a convenient low-carb option, this vegan hummus sandwich is sure to become one of your favorite sandwich recipes.
What is tempeh?
Originating from Indonesia, tempeh is crafted from fermented soybeans. It has gained global popularity for its firm texture and nutty flavor, making it an excellent plant-based meat substitute.
"When choosing a keto-approved fermented soy product, it's best to select certified organic and free of genetically modified organisms (GMOs)," explains Dr. Berg. "This choice minimizes your exposure to pesticide residues, a common issue in soy-based foods."
If tempeh isn't to your liking, you can also use tofu, another fermented soy product with a softer texture that easily absorbs the flavors of the ingredients it's cooked with.
Alternatively, if you prefer a purely veggie sandwich, you can leave out both tempeh and tofu entirely. This flexibility allows you to tailor the recipe to your dietary needs and taste preferences.
Variations
There are endless ways to customize this recipe to suit your dietary needs.
Here are a few ideas to get you started:
For a unique twist on traditional hummus, substitute chickpeas with cauliflower to create a flavorful, low-carb Cauliflower Hummus
Experiment with different types of sprouts, such as alfalfa, broccoli, or radish
Replace hummus with your favorite low-carb spread, such as Sun Dried Pesto Dip or Avocado Ranch Dip
Wrap the sandwich ingredients in lettuce leaves instead of using low-carb bread
Make it a breakfast sandwich by adding Turmeric Tofu Scramble
For a lighter meal, use Keto Cloud Bread, made with eggs, cream cheese, and cream of tartar
Grill the sandwich on both sides for a warm, crispy exterior that enhances the overall flavor and texture
What to serve with this Veggie and Hummus Sandwich
This sandwich is a complete meal that you can enjoy for lunch or dinner. However, if you want to make it a feast, there are various low-carb dishes that pair perfectly with this Veggie and Hummus Sandwich.
Here are a few delectable options to consider.
Keto Broccoli Cheddar Soup
Nothing beats a warm bowl of soup on a cold day, and this creamy Keto Broccoli Cheddar Soup is no exception.
Not only is this soup incredibly flavorful, but it’s also packed with broccoli, a rich source of health-promoting phytochemicals and fiber. Best of all, this soup pairs perfectly with the Veggie and Hummus Sandwich for a satiating meal.
Ketogenic Ginger, Turmeric, Carrot, and Coconut Milk Soup
Turmeric and ginger are known for their anti-inflammatory properties and can help boost your immune system. This Ketogenic Ginger, Turmeric, Carrot, and Coconut Milk Soup is a decadent way to incorporate these superfoods into your diet.
Combining carrots, ginger, and turmeric creates a vibrant soup that pairs well with hummus sandwiches. Garnish with fresh parsley and pecans for more flavor and texture.
Keto Sour Cream Chips
For an added crunch, try these Keto Sour Cream Chips. They're a low-carb alternative to traditional potato chips and go perfectly with sandwiches.
Made with almond flour, sour cream, and spices, these chips are easy to make and offer a satisfying crunch without the excess carbs.
Keto Rutabaga Fries with Fry Sauce
If you’re craving a buttery side dish, try making these fail-proof Keto Rutabaga Fries with Fry Sauce.
This recipe provides a nutritious twist on classic French fries by using rutabagas instead of potatoes served alongside a creamy and tangy fry sauce.
Asian Pork Slaw
If you want to add meat-based protein to your meal, serve your sandwich with Asian Pork Slaw.
This recipe features pulled pork, cabbage, carrots, and onion tossed in soy sauce and rice wine vinegar. It's an excellent source of protein, healthy fats, and fiber, making it an ideal side dish for veggie sandwiches.
Final thoughts
This Veggie and Hummus Sandwich is delicious and packed with nutritious ingredients, including tempeh, hummus, avocado oil, fresh vegetables, and sprouts.
Pair this sandwich with mouthwatering low-carb dishes such as Keto Rutabaga Fries, Asian Pork Slaw, or Vegan Cauliflower Soup for a satisfying and wholesome meal option.
FAQ
1. How many carbs are in a Veggie and Hummus Sandwich?
This recipe, if prepared with keto bread instead of whole wheat bread, contains around 12 grams of total carbohydrates and around 8.5 grams of net carbs.
2. Is hummus keto-friendly?
Yes, hummus can be keto-friendly when prepared with low-carb ingredients. To avoid sugars and additives, steer clear of store-bought hummus. Instead, try making your own at home using organic chickpeas, cauliflower, or avocados.
3. What goes with hummus?
Hummus can be enjoyed as a dip with fresh veggies, low-carb crackers, or keto bread and can be used as a spread to make sandwiches or wraps. Hummus also pairs well with grilled meats, roasted vegetables, and salads, making it a versatile and delicious addition to many meals.
4. What is the nutritional value of a hummus sandwich?
The nutritional value of a hummus sandwich can vary based on the ingredients used. On average, this sandwich provides approximately 19.5 grams of protein and 24.8 grams of healthy fats per serving, making it a well-rounded and nutritious meal.
Source
https://www.sciencedirect.com/science/article/pii/S2666833524000364
