Avocado and Tomato Sandwich

Avocado and Tomato Sandwich

Sandwiches are a quick and easy snack option but getting stuck in a rut is easy. Try these flavoursome options to bring the changes. Avocados are a great source of fibre and are rich in nutrients; although they can have a high-fat content, they provide primarily healthy fats.

This sandwich is suitable as a snack for a sportsperson who may need extra calories throughout the day. Half a sandwich or ¼ of avocado would be ideal for children or someone who does not contribute to much physical activity.

Serves:  1 adult
Dietary: egg-free, nut-free, vegetarian
Contains Soya (margarine) and gluten, wheat (bread).
May Contain: Milk (blended butter spread, bread)
Preparation time: 5 – 10 minutes
Cooking time: no cooking is required, but it could be toasted if preferred.


2 slices granary bread
1 tsp of spreadable blended butter or plant-based spread
½ avocado, cored and sliced
1 medium sliced tomato, sliced
Optional: fresh coriander, parsley, or other seasonings such as chilli flakes, pepper, and Italian herbs.



  1. Thinly spread blended butter or dairy-free spread on each slice of granary bread.
  2. Arrange sliced avocado and sliced tomato in one slice.
  3. Season with black pepper and herbs.
  4. Put another slice of bread on top and cut into desired size.


This recipe has been donated by Catherine McNeill, Student Nutritionist. 



Per serving: Half a sandwich (140 g)
Total calories: 209 kcal
Fat:  11.0 g
of which are saturates:  4.0 g
Carbohydrate: 19.0 g
of which are sugars: 3.2 g
Fibre:  4.4 g
Protein:  4.9 g
Salt:  0.46 g



  • Tomatoes were first cultivated in Mexico around 500 BC and have become a staple part of Mexican cuisine. They are rich in lycopene, which has antioxidant properties. Research suggests they might provide protection against a broad range of epithelial cancers.
  • The use of granary bread contributes to your daily intake of fibre. Avocado also contributes to fibre intake and also offers monosaturated fats, vitamin E, riboflavin, and vitamin C.
  • Half a sandwich also provides a good source of vitamin C, manganese and folates (B9).
  • Vitamin C contributes to the reduction of tiredness and fatigue along with contributing to the normal function of the immune system, and manganese contributes to normal muscle function.



  • No need to waste any leftover avocados. Keep the stone in the remaining half, squirt some lemon over it, and wrap it in clingfilm or an airtight container.
  • You can also toast the sandwich, which is incredibly delicious during the colder months of the year.
  • If using fresh parsley, freeze the stalks to use in a stock or soup later.
  • Using chilli flakes can add spice, and a squeeze of lemon can add more flavour.


Consumer tested by Aoife Kelly, Student Nutritionist at ATU Galway

Checked by Kathy Lewis, R.Nutr


© 2022 The Caroline Walker Trust