The Breakfast Sandwich of Champions! Mushroom, Avocado and Spinach - Oh my! Vegan, Gluten-Free, Soy-

Attention Ladies and Gentlemen - here is the allergy-friendly breakfast sandwich you've been waiting for! If you remember our post for Greens for Breakfast then you'll know what's coming next - one of the best ways to start your day, a hot, toasted gift to yourself.

This sandwich has several variations but below is our favorite combination of ingredients. You'll notice we used two slices of our Hearty Garlic Thyme Bread but you can use any gluten-free alternative. If you're gluten-sensitive and not celiac, you may be able to eat old-fashioned starter sourdough - which would be great with this sandwich too.

Really you don't need to eat anything else with this sandwich, it's filling all by itself, but you could have it alongside soup for lunch or dinner, or chop up some fresh tomatoes and avocado to have on the side if you'd prefer.

Recipe Tips and Variations:

  • Don't have alfalfa? You can substitute it with microgreens, like pea or kale greens. Microgreens are smaller than baby greens but bigger than sprouts and usually have stronger flavors than sprouts do (but less than baby or adult greens).

  • We suggest chopping your alfalfa or microgreens, at least in half, to avoid stringy bites. Totally edible but the long strings may stick in your teeth.

  • Instead of sauteed spinach try kale or cabbage.

  • Instead of avocado, try Dijon mustard or hummus or add some chipotle fabanaise. Or hey, go crazy and add all of them!

  • To keep this recipe within 30 minutes or less, use two frying pans and only saute your onion until softened, rather than caramelized. Using one pan for all of the cooking and caramelizing your onion takes the recipe closer to 45 minutes.

  • You can also make this recipe by toasting your sandwich in a toaster oven or in a conventional oven at 400F for about 15 minutes (we suggest not adding the tomato until after cooking), adding all the raw ingredients and toasting or roasting the sandwich in two halves, assembling when cooked.

  • The Follow Your Heart brand is non-dairy and many products, including most of their pre-sliced cheeses, are free from soy and nuts as well; we absolutely love them. However, it is not essential to this sandwich - if you omit it from your breakfast sandwich it will still be delicious. Since this sandwich does have a hit of bite from the pepper jack-style cheese, try adding a little thinly sliced jalapeno or 1/8 tsp crushed red pepper to get that same kick.

  • Instead of provolone and pepper jack-style cheeses, try gouda, mozzarella, American or garden herb.

  • Don't want a tomato in your sandwich? The good news is this sandwich is pretty versatile and does just fine without a tomato in it as well. You can also try substituting your tomato for a slice of roasted beet.

  • Switch up the dried herbs - instead of oregano, try basil; omit the garlic and try nutritional yeast; or keep it simple and keep it to salt and pepper.

Recipe: Mushroom Avocado Spinach Breakfast Sandwich

Cuisine: American

Course: Breakfast

Skill Level: Beginner/Easy

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Serves: 2


4 slices of Hearty Garlic Thyme Bread (or your favorite gluten-free bread)

1 avocado, sliced

6 cremini mushrooms, sliced (about 1/2 cup)

1 small onion, sliced (about 1 cup)

1 cup spinach, destemmed if adult leaves

1 cup alfalfa, chopped

1 small heirloom tomato or 1 roma tomato, sliced (about 1/2 cup)

1/2 tsp freshly ground black pepper

1/2 tsp sea salt

1/2 tsp garlic powder

1/2 tsp dried oregano

2 slices Follow Your Heart provolone-style cheese

2 slices Follow Your Heart pepper jack-style cheese

2 tsp avocado oil


  1. Peel and slice onion and saute in 1 tsp avocado oil for approximately 10 minutes, while preparing rest of ingredients. Can saute longer to caramelize but 10 minutes should soften enough for using in a sandwich.

  2. While onion is sauteing, use damp paper towel to wipe dirt off of mushrooms and slice.

  3. Rinse spinach or kale leaves and, if not baby leaves, chop into smaller pieces.

  4. Rinse tomato and slice.

  5. Cut avocado in half and remove from peel and pit, cutting into slices.

  6. If you use two pans at once you can saute mushrooms for about 2-3 minutes and then spinach or kale for about 2 minutes while the onions are cooking. Alternatively, you can also just add them to the sandwich without sauteing.

  7. Spread avocado on each piece of bread, not unlike thick slices of butter. Then place one slice of pepper jack-style and one slice of provolone-style FYH cheese on each slice of bread.

  8. When onions are cooked until at least softened, remove them from pan to a plate and add remaining tsp of oil.

  9. On medium heat toast bread slices while compiling rest of sandwich. Each sandwich should only take 5 minutes so you can heat them consecutively or simultaneously in two separate pans.

  10. Add first the alfalfa, then the sauteed (or raw) mushrooms and spinach, then sprinkle 1/4 tsp each of freshly ground black pepper, sea salt, garlic powder and oregano on one of the sandwich's slices.

  11. Top with one or two slices of tomato, then allow sandwich to heat for approximately 1-2 extra minutes, before using a spatula to cover the loaded slice with the other slice to complete the sandwich.

  12. Remove sandwich from pan, let cool 1-2 minutes, then eat. Sandwich is best warm but can be eaten at room temperature if making for later. It may not do so well if refrigerated overnight, but if wrapped well in wax or parchment paper and sealed in an airtight container you may be able to enjoy your breakfast sandwich after making it the night before. We don't suggest saving this sandwich for more than a day - the bread will become dried out in the refrigerator, and the other ingredients may become more chewy. Avocado also doesn't do well for longer than a couple hours once it's exposed to air.

Please be aware that the nutritional information is based on all the ingredients shown above, including the homemade bread. Any substitution of these ingredients will change the nutritional facts.

Let us know how your breakfast sandwich turned out. What did you do differently than our recipe? What is your favorite part of this sandwich? Would you like to see more allergy-friendly plant-based sandwiches in the future? Let us know in the comments section below!

#VegCurious #Vegetarian #Vegan #Versatile #GlutenFree #SoyFree #NutFree #EggFree #CornFree #Breakfast #Bread #DairyFree #Greens #AllergyFriendly #FollowYourHeartcheese

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We're Joy and Maria. We love food, photography and cooking vegan, gluten-free, allergy-friendly meals for a crowd.

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