Tomato-&-Avocado Cheese Sandwich

4.8
(5)
4 Reviews

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

By
Katie Webster
Katie Webster
Katie Webster
Katie Webster is a freelance recipe developer, food photographer and author of the blog HealthySeasonalRecipes.com, where she shares easy and nutritious recipes for busy families. Her recipes have appeared in EatingWell, Fitness, Parents, Parenting and several Edible Communities publications. Her recipes and photography have been featured on popular online sites, including Kitchn and Parade.
EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
4565002.jpg
Prep Time:
15 mins
Total Time:
15 mins
Servings:
1
Yield:
1 sandwich and pear
Nutrition Profile:
High-Calcium Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 2 slices whole-wheat bread

  • ¼ avocado, mashed

  • 3 slices tomato

  • ¼ cup grated Parmesan cheese

  • 1 cup mixed salad greens or baby spinach

  • 2 teaspoons balsamic vinegar

  • 1 medium ripe pear

Directions

  1. Lay bread on work surface. Spread avocado on one slice. Top with tomatoes and sprinkle with cheese. Toast both pieces of bread in a toaster oven until the plain piece is toasted and the cheese is starting to melt on the topped piece, 4 to 6 minutes.

  2. Remove the toast from the toaster oven with a spatula, and mound greens (or spinach) on top of the cheese side. Drizzle with vinegar and top with the remaining toast. Cut in half if desired and serve with pear.

Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

439 Calories
15g Fat
63g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich and 1 pear
Calories 439
% Daily Value *
Total Carbohydrate 63g 23%
Dietary Fiber 14g 51%
Total Sugars 24g
Added Sugars 2g 4%
Protein 18g 36%
Total Fat 15g 20%
Saturated Fat 5g 25%
Cholesterol 14mg 5%
Vitamin A 2463IU 49%
Vitamin C 33mg 36%
Folate 154mcg 39%
Sodium 620mg 27%
Calcium 404mg 31%
Iron 3mg 18%
Magnesium 103mg 24%
Potassium 990mg 21%

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.

Related Articles

veggie sandwich
Veggie Sandwich
10 mins
4550449.jpg
Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
10 mins
4565010.jpg
Apple & Cheddar Pita Pockets
15 mins
4526598.jpg
Artichoke & Egg Tartine
15 mins
4538536.jpg
Green Goddess Salad with Chickpeas
15 mins
4565004.jpg
Toaster-Oven Tostadas
15 mins
5551227.jpg
Veggie Wrap with Cilantro Hummus
20 mins
4538619.jpg
Breakfast-for-Lunch Bento for Kids
15 mins
4564998.jpg
Quick Toaster-Oven Pizza
10 mins
4565013.jpg
Pita "Pizza"
15 mins
Pizza Roll-Up Bento Lunch
Pizza Roll-Up Bento Lunch
15 mins
lettuce wraps on plate
Pizza Lettuce Wraps
20 mins
4548010.jpg
Fig & Goat Cheese Salad
10 mins
7881936.jpg
Broccoli, Chickpea & Pomegranate Salad
20 mins
5377506.jpg
Tabbouleh, Hummus & Pita Plate
15 mins
4525974.jpg
Clean-Eating Bento Box Lunch
10 mins