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Over the Rainbow Sandwich

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Over the Rainbow Sandwich

This colorful, super-healthy sandwich makes for a lunch that's both tasty and nutritious.
5 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: Over the Rainbow Sandwich
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 4 servings
Calories: 347kcal


  • 1 medium avocado
  • 1 teaspoon lemon juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 8 slice bread, multi-grain
  • 4 leaf inner lettuce
  • 1 each beet
  • 1 medium carrot
  • 1 medium tomato, red

Serve With

  • 2 cup yogurt, plain


  • Combine avocado, lemon juice, salt, and pepper in a small bowl and mash with a fork. Top four slices of bread with avocado mixture and add lettuce.
  • Grate beet and carrot; slice tomato. Add some of the beets and carrots to each of the four slices of bread, along with a slice of tomato. Top with remaining bread slices, and cut each sandwich in half.
  • Serve with yogurt and berries on the side.
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Calories: 347kcal | Carbohydrates: 47g | Protein: 16g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 7mg | Sodium: 397mg | Fiber: 10g | Sugar: 19g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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