Alfalfa Sprout Bologna & Cheese Sandwich

Alfalfa Sprout Bologna & Cheese Sandwich

Hi and welcome back to Ria Lives Well!

Here’s the main reason I made this alfalfa sprout sandwich for lunch: I have a whole box of sprouts rotting ever so quickly in my fridge. The other reason? Alfalfa sprouts are seriously packed with nutrients.

Do you know the benefits of alfalfa sprouts? It’s easy to take a vegetable for granted since they’re all good for us. Rarely do we stop to look at the the individual vegetable–in this case, alfalfa. So together, let’s review it’s benefits:

  • High in PROTEIN: It makes a perfect protein source for vegans and vegetarians
  • High source of VITAMIN B (excluding vitamin B12)
  • Aids in WEIGHT LOSS: Because alfalfa sprouts are high in fiber and protein, a small amount can fill you up rather quickly.
  • High in VITAMIN C: One cup of alfalfa provides a high amount of your daily vitamin c requirements.
  • May reduce MENOPAUSE symptoms: Although the jury’s still out on this fact.
  • Can reduce DISEASE: Such as heart disease, osteoporosis and cancer.

These are just a few facts to get you to fall in love with alfalfa. And hopefully, in love with this seriously simple sprout and cream cheese sandwich.

Alfalfa Sprout Ham & Cream Cheese Sandwich

Makes 1 large sandwich

  • 1/2- 1 cup alfalfa sprouts
  • 2 tablespoons vegan cream cheese
  • 1/2 small avocado
  • 1 teaspoon green onions
  • 1/2 teaspoon fresh basil (optional)
  • 1/2 tablespoon tomatoes
  • pinch of thyme
  • fresh spinach or lettuce
  • loaf of french bread, split in half (or sliced bread but I recommend French)
  • salt and pepper to taste

Unfortunately, I couldn’t use French bread because they were no vegan options available at my super market, but I highly recommend it.

I finally purchased this vegan cream cheese! Turned out better than I expected. It’s not as thick as cream cheese, so it spreads better!


This is the brand I used for my vegan bologna. It’s an excellent choice, because not only is it low in calories {4 slices = 70 calories}, it tastes like what I remember bologna tasting like. My memory is 13 years old, but I’m pretty certain bologna tastes like this:


  • Thoroughly rinse your alfalfa sprouts
  • Put cream cheese in a bowl and add thyme, basil, salt and pepper. Mix until everything’s fully incorporated into the cheese.
  • Peel and pit your avocado. Mash it with a fork. Add salt and pepper. Mix in tomatoes.
  • Evenly spread cream cheese on both slices of bread. Spread 2 tablespoons of avocado evenly on both slices. Add a layer of spinach on one slice of bread. Top with your cup of alfalfa sprouts, then bologna. Add a second layer of lettuce. Close sandwich with the second slice.
  • Enjoy!

*The leftover avocado and the cream cheese spread make a wonderful dip when combined!

The goal was to make it better than the vegetarian option at Jimmy Johns. Why was that the goal? Who knows. There was no real reason; I just wanted it to taste better than the vegetarian option at Jimmy John’s.

Mission accomplished!

Better than Jimmy John’s vegetarian sandwich. I’m.Not.Kidding.

It’s recipes like this that make me scoff at the likes of Burger King, McDonald’s and KFC. This sprout and cheese sandwich is easy to prepare and not to mention good for your body + taste buds. Forget about snacks from the vending machine, or trips to the nearest fast food joint. Prep this instead and take it to work or school with a bottle of water and a bowl of fruit.

This was such a nice lunch. The kind that you think about hours after it’s finished.

~Live Well!


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