If you’re looking for a fresh take on the classic sandwich, this Italian-inspired chopped sandwich might just become your new favorite. The trend of chopping all the ingredients together transforms a simple sandwich into something truly special—each bite bursts with perfectly blended flavors and textures.
With chickpeas for plant-based protein, rocket for that peppery kick, creamy avocado, and sun-dried tomatoes for richness, this sandwich is a joy to eat. The mix is vibrant, flavorful, and packed with gut-friendly vegetables and fiber. It’s a nod to my Italian roots, with a combination of ingredients that feel like home. Simply chop everything finely, serve it on your favorite bread or toast, and enjoy a sandwich that’s as easy to make as it is satisfying. This recipe isn’t just convenient—it’s a delicious way to elevate your lunch routine.
Tips
- Chop everything small – this helps the ingredients combine beautifully and makes it easier to fill your sandwich.
- Use a large chopping board so you have room to work without making a mess.
- Season to taste – a pinch of sea salt, black pepper, or even chilli flakes can really elevate the flavours.
- Choose bread that holds up – sourdough, ciabatta, or a crusty baguette are perfect options.
Swaps
Chickpeas: Swap with lentils, cannellini beans, or edamame for a different protein.
Avocado: Try hummus or cream cheese for a creamy texture without avocado.
Parmesan: Use feta, pecorino or a dairy-free cheese if needed.
Sundried tomatoes: Try roasted red peppers or fresh tomatoes for a lighter flavour.
Rocket: Swap with spinach, lamb’s lettuce or shredded romaine.
Ciabatta: Swap with sourdough, wholegrain toast, or a soft wrap for a different texture. For a gluten-free option, use your favourite GF bread or a large lettuce leaf for a low-carb twist.
Storage
Fridge: Store the chopped filling in an airtight container for up to 2 days—just add to bread when ready to serve. Add lemon juice to the avocado to avoid going brown, some browning might occur if you store it for 2 days.
Meal prep tip: Chop everything ahead of time and assemble fresh for best texture. Avoid storing with bread, as it can get soggy.
Freezer: Not suitable for freezing due to the fresh veg and avocado.
More Sandwich Ideas
Chickpea Chopped Sandwich
Ingredients
- large handful of rocket
- 1/4 can chickpeas (400g can)
- 1/2 avocado
- 2 slices of onion
- 4-5 cherry tomatoes
- 4-5 sundried tomatoes
- 4-5 basil leaves
- 4-5 slices of Parmesan cheese
- bread or toast
Instructions
- Add all the ingredients to a chopping board… and chop! Literally, that’s it!
- I love this new trend of making sandwiches because when you chop everything that small and all together, it doesn’t just make life much easier, but you also have the added benefit of really incorporating all the ingredients together, creating the most wonderful sandwich!
- The key is to chop everything really small and, of course, to pick ingredients that really belong together. This is my personal spin on this trend, which not only makes it a gut-friendly option with lots of vegetables, variety, and extra fiber and protein from the chickpeas, but it also incorporates a bit of my heritage with all the Italian flavors that I love