The Ultimate Superfood Sandwich



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I don’t make a ton of sandwiches so it took me a couple of weeks to come up with this idea. At first I thought about doing a Mediterranean tuna sandwich or a vegetarian melt but after a little brainstorming I decided to take all my favorite healthy foods and stuff them into a sandwich.

Two pieces of bread face up with different spreads on them.

I made the sandwich this weekend and after one bite, I knew it had potential.

A sandwich being made, with a slice of bread, greens and onion slices.

The best part… it’s is packed with nutritious superfoods and totally EBF approved. Here’s the line-up:

  • multi-grain ciabatta bread
  • sun-dried tomato olive quinoa tapenade
  • massaged kale
  • red onion
  • goat cheese
  • baked sweet potatoes

I know it sounds like quite an interesting combination, but trust me when I say that the flavors work. I seriously can’t get over how well it turned out! I think it’s the umami effect.

A sandwich being made, with two slices of bread holding different toppings.

The tapenade is something I’m really excited about because it involves quinoa. We all know my obsession with this little pseudo-grain…I’m hooked on it! Here, it adds a nice texture to the traditional sun-dried tomato olive tapenade and a hearty dose of protein to the sandwich.

Kale is one of the most nutrient-dense foods on the planet so of course it had to be included.

And the baked sweet potatoes? I figured that I put baked sweet potato chunks in everything from salads to scrambled egg whites so why not add them to my sandwich.

A Mezzetta Ultimate Superfood Sandwich.

Isaac was happy too because he was the official taste tester. Apparently, this sandwich is the best sandwich I’ve ever made. I’ll take it!

A Mezzetta Ultimate Superfood Sandwich cut in half.
A Mezzetta Ultimate Superfood Sandwich cut in half.
A Mezzetta Ultimate Superfood Sandwich cut in half.

Okay, enough talking. Here’s the recipe:

5 from 3 votes

Ultimate Superfood Sandwich

Quick note: Baking your sweet potato and cooking up a batch of quinoa the morning or day before you want to make the sandwich makes the preparation a breeze.
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 2


  • 1 medium to large sweet potato, baked, cooled, and sliced into 1/4 inch slices
  • 2 multi-grain hoagie or ciabatta style rolls
  • 3 thin slices red onion
  • 1 4 oz container natural chèvre (plain goat cheese)

Massaged Kale

  • 2 cups of kale, chopped into bite size peieces
  • 1 teaspoon olive oil
  • ½ teaspoon lemon juice
  • sea salt and ground pepper

Sun-dried Tomato Quinoa Tapenade

  • ½ cup cooked quinoa, cooked ahead of time and chilled
  • ¼ cup pitted Kalamata olives
  • ¼ cup Julienne Cut Sun-Ripened Dried Tomatoes, do not rinse
  • ¼ cup fresh basil leaves
  • 1 teaspoon crushed garlic


  • Bake sweet potato. Heat oven to 400°. Pierce sweet potato several times with a fork. Place the sweet potato on a rimmed baking sheet lined with foil. Bake until tender, about 45 minutes. Let cool. (This can be done beforehand, because you want the sweet potato cool enough to handle and slice.)
  • Massage kale: Place kale, olive oil and lemon juice, sea salt and pepper in a bowl and massage with your hands until all the kale pieces are covered. Set aside.
  • Make tapenade: Place quinoa, olives, sun-dried tomatoes, garlic and basil into a food processor. Pulse several times (total of about one minute) or until the mixture has turned into a spread-like consistency. Set aside.
  • Build your sandwiches: cut and toast bread, spread a layer of goat cheese on the bottom slices of bread, top with massaged kale and thin slices of red onion.
  • Spread a layer of the tapenade on the top slices of bread and top with slices of baked sweet potato. Carefully place top slices of bread onto the bottom slices. Press slightly. Cut sandwich in half and enjoy!


Serving: 1/of 2 | Calories: 619kcal | Carbohydrates: 80g | Protein: 24g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 50mg | Sodium: 1683mg | Potassium: 976mg | Fiber: 13g | Sugar: 14g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: Mediterranean
Keyword: superfood sandwich
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating


  1. 5 stars
    Quinoa tapenade! Girl, you’re a genius! I keep coming here for creative ways to eat healthy, and you never let me down! Good luck in the contest 🙂

  2. 5 stars
    This looks delicious. At first you might wonder if it will be filling enough, but you can always add more sweet potato! I never really cooked with them before and recently discovered them. I use them all the time now. Never thought of putting it in a sandwich!
    Good luck in the contest.

  3. WHOA now that’s a sandwich!!! And a quinoa tapenade? Sign. me. up. Absolutely loving your site!! 🙂

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