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If you’re following the DASH diet or trying to reduce your sodium intake for better blood pressure, this low sodium veggie sandwich is a must-try. Made with creamy hummus, mashed avocado, and crisp fresh vegetables, it’s a heart-healthy lunch you can whip up in under 10 minutes.
Whether you’re meal prepping for the week or just need a quick, satisfying meal that doesn’t compromise your health goals, this plant-powered sandwich delivers fiber, potassium, and healthy fats—all key nutrients for supporting healthy blood pressure.
Why This Sandwich Is Perfect for the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes whole grains, vegetables, and low-sodium foods. This sandwich fits the bill in every way:
- Low Sodium: Just 407mg per serving, ideal for DASH diet guidelines.
- High Fiber: 12g of fiber supports heart health and keeps you full.
- Rich in Potassium: With 746mg, it helps balance sodium levels.
- Plant-Based Protein: Hummus adds 13g of satisfying protein.
- Healthy Fats: Avocado and hummus offer anti-inflammatory, heart-protective fats.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Veggie Sandwich with Hummus & Avocado Recipe
Active time: 10 minutes
Total Time: 10 minutes
Serves: 1 serving
Ingredients
2 slices whole-grain bread
3 tablespoons hummus
¼ avocado, mashed
½ cup mixed salad greens
¼ medium red bell pepper, thinly sliced
¼ cup sliced cucumber
¼ cup shredded carrot
Instructions
- Spread the hummus on one slice of whole-grain bread.
- Spread mashed avocado on the other slice.
- Layer on salad greens, bell pepper, cucumber, and shredded carrot.
- Press the slices together, cut in half, and enjoy fresh.
Nutrition Information (Per Serving) – 1 sandwich
Calories: 325
Total Fat: 14g
Sodium: 407mg
Total Carbohydrates: 40g
Sugars: 7g
Protein: 13g
Dietary fiber: 12g
Potassium: 746mg
Magnesium: 105mg
Smart Prep Tips for the Perfect Sandwich
- Avoid soggy bread: Pat all vegetables dry with paper towels or use a salad spinner.
- Fresh avocado tip: Add a squeeze of lemon juice to prevent browning if prepping ahead.
- Crisp greens hack: Wash and prep your lettuce or spinach the day before, then wrap in a cotton towel and chill overnight.
Make It Your Way
This sandwich is endlessly customizable:
- Add sliced radish or sprouts for crunch.
- Use roasted red peppers or shredded zucchini for variety.
- Swap hummus for white bean spread or low-sodium pesto.
Why You’ll Love It
This isn’t just a healthy sandwich—it’s a satisfying, flavorful, and nutrient-dense choice that supports your heart, keeps you full, and fits into a low sodium or DASH lifestyle with ease.
Pin this recipe to your Healthy Lunch board or save it for your weekly meal prep!