Healthy Toasted Tomato Sandwich

Fresh cut tomatoes with parsley, bread, cheese
Jeff Kauck / Getty Images
Ratings (7)
  • Total: 6 mins
  • Prep: 5 mins
  • Cook: 1 mins
  • Yield: 1 Sandwich (1 serving)
Nutritional Guidelines (per serving)
266 Calories
10g Fat
39g Carbs
9g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 1 Sandwich (1 serving)
Amount per serving
Calories 266
% Daily Value*
Total Fat 10g 13%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 450mg 20%
Total Carbohydrate 39g 14%
Dietary Fiber 8g 29%
Protein 9g
Calcium 59mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

If you look forward to the end of summer just because that means you get to enjoy a toasted tomato sandwich, then this recipe is for you. There just might not be anything better for tomato lovers than a big juicy fresh tomato picked fresh from the garden on a warm summer day.

Those garden tomatoes really do not taste anything like the bland counterparts you pick up at the local grocery store, and when you are deep in the harvest season, one of those tomatoes can easily become the star of a light but filling dinner.

This toasted tomato sandwich recipe comes from that idea right there. Maybe you do not need a recipe to make a great tomato sandwich. Generally, it's pretty straight forward with a couple pieces of toast, fat slices of juicy tomatoes, plus some mayonnaise and salt and pepper. But just in case you are new to the art of tomato sandwich making, or are interested in a few tweaks to make that sandwich a little bit healthier, here's a recipe that makes one terrific toasted tomato sandwich. 


  • 2 slices whole wheat bread (100% whole wheat)
  • 1 medium tomato (fresh, sliced in 1/2 inch thick slices)
  • 1/4 avocado (sliced into thin slices)
  • 1 Dash salt
  • 1 Dash black pepper (fresh ground)

Steps to Make It

  1. We sometimes think that the quality of a sandwich starts with a really good quality bread. To make this recipe healthier, we use 100% whole wheat bread. It is loaded with far more fiber and nutrition than a processed white alternative. We personally think homemade bread is the winner when it comes to this fresh tomato recipe. It is hard to beat. But if you are not a bread maker, and don't care to be, there are all kinds of terrific high-quality whole wheat bread to choose from out there. Just choose a good one that you like, and that has a bit of structure. Toast two slices of that terrific bread in the toaster until they are lightly toasted.

  2. Remove the toast from the toaster, and top one slice of bread with the thick slices of fresh tomato. Then, sprinkle the dash of salt and ground black pepper over the tomatoes. Be careful not to overdo it with the salt or the pepper. Salt and pepper are only meant to enhance the flavor of the food, not to overpower it.

  3. Place the avocado slices on the second slice of toast, and use a knife to gently spread the avocado on the bread. Then place this slice of toast, avocado side down, on the tomato sandwich. Slice the sandwich in half if you desire, and serve immediately.