Avocado Hummus Sandwich
Two-thirds of this sandwich runs on fat. Twenty-nine grams, nearly all monounsaturated, split between the avocado and the tahini hiding inside the hummus.
Three ingredients. No cooking. Twelve grams of fiber packed into a five-minute cold assembly.
Two-thirds of this sandwich runs on fat. Twenty-nine grams, nearly all monounsaturated, split between the avocado and the tahini hiding inside the hummus.
Three ingredients. No cooking. Twelve grams of fiber packed into a five-minute cold assembly.
Ingredients
- avocado 0.5 piece
- hummus 2 tablespoons
- bread, whole wheat 2 slices
Method
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Cut the avocado flesh into pieces.
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Spread the hummus over the bread and place the pieces of avocado on top. Season with some black pepper.
Spread hummus on both slices instead of just one. The hummus seals the bread against the avocado's moisture, so it holds up even if you wrap it for a few hours. Red pepper flakes on top add heat without adding a fourth ingredient.
Why This Works
Behind this recipe
Is 12g of protein enough for a meal?
On its own, 12g is a light serving. Your body has no trouble processing well beyond 30g per meal, so this sandwich sits far below any absorption threshold — it is simply a modest portion of daily intake. Adding Greek yogurt or a boiled egg alongside brings the plate closer to a full lunch.
Read the full evidence reviewIs 29g of fat too much for one meal?
Nearly all of it is monounsaturated — from the avocado and the tahini in the hummus. Randomized controlled trials involving more than 57,000 participants compared higher-fat and lower-fat diets at the same calorie intake. The higher-fat groups did not store more body fat. What matters is not how many grams of fat land on one plate, but whether your daily calories fit your goals.
Read the full evidence reviewCan I make this ahead without the avocado turning brown?
A light squeeze of citrus juice over the avocado pieces slows browning. If you are making this for work, prep the hummus bread separately and add the avocado fresh right before eating. Wrapping the whole sandwich tightly with minimal air contact also helps, but assembling at your desk is the cleanest solution.
