Build-your-own Recipe

Select your preferred base: ciabatta roll, sourdough baguette, whole wheat wrap, or gluten-free pita. If using a roll or baguette, slice horizontally. If using a wrap, keep it flat and ready for filling.

Optional — toast: Lightly toast or grill the bread for 1–2 minutes per side until golden to add crunch and help prevent sogginess.

Cold sliced deli meats or smoked salmon

Arrange the sliced turkey, roast beef, or smoked salmon on a plate and fold or layer so it fits the sandwich evenly (about 3 oz total per protein).

Grilled chicken

If using grilled chicken breast: season 3 oz with 1/8 tsp salt and pepper. Heat a skillet over medium-high heat with 1 tsp oil and cook 3–4 minutes per side until internal temperature reaches 165°F (74°C). Let rest 2 minutes, then slice thinly.

Grilled tofu

Press tofu to remove excess water, slice to 1/4-inch thick, season lightly with salt and pepper, and grill or pan-sear 2–3 minutes per side until golden. Use about 3 oz.

Chickpea mash (vegan protein)

For mashed chickpeas: mash 1/2 cup rinsed chickpeas with 1 tbsp hummus or 1 tsp olive oil, 1/8 tsp salt, 1/8 tsp pepper and 1/4 tsp lemon juice to taste. This makes a creamy spreadable protein.

If using cheese, place a single 1 oz slice (or 1 oz crumbled goat cheese) on top of the protein so it melts slightly against warm proteins or rests on the bread for cold builds.

Prepare fresh produce: wash and dry mixed greens, slice tomato and cucumber thinly, and thinly slice red onion. Slice avocado just before assembly to avoid browning.

Layer vegetables evenly: start with greens to create a moisture barrier, then add tomato, cucumber, onion, avocado, and any pickled peppers. Use the quantities listed (for example 1/2 tomato, 1/4 cucumber, 2 Tbsp onion) so fillings are balanced.

Spread your chosen sauces on one or both sides of the bread/wrap. Typical amounts: 1 tbsp mayo, or 1 tbsp pesto, or 1 tbsp hummus. For a lighter option use 1 tsp olive oil and 1 tsp balsamic glaze.

If using mustard, dot 1 tsp across the spread for even flavor. For smoked salmon, consider spreading a thin layer of cream cheese or goat cheese instead of mayonnaise.

Lightly season assembled fillings with 1/4 tsp salt, 1/4 tsp freshly ground black pepper, and 1/4 tsp red pepper flakes if desired. For brightness, drizzle 1/2 tsp fresh lemon juice over avocado or smoked salmon.

Assemble in order: spread(s) on bread, protein, cheese (if using), vegetables, pickles/peppers, finish with seasonings. For wraps, fold the bottom edge up, then roll tightly while tucking sides in.

If using hot protein and cheese, press the sandwich in a skillet or sandwich press 1–2 minutes per side until cheese softens. For cold builds, cut on the bias for a cleaner presentation.

Serve immediately. This recipe is built to serve one sandwich/flatbread/wrap per set of ingredients; scale up ingredients proportionally for additional servings.