Tomato-&-Avocado Cheese Sandwich

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

Prep Time:
15 mins
Total Time:
15 mins
1 sandwich and pear


  • 2 slices whole-wheat bread

  • ¼ avocado, mashed

  • 3 slices tomato

  • ¼ cup grated Parmesan cheese

  • 1 cup mixed salad greens or baby spinach

  • 2 teaspoons balsamic vinegar

  • 1 medium ripe pear


  1. Lay bread on work surface. Spread avocado on one slice. Top with tomatoes and sprinkle with cheese. Toast both pieces of bread in a toaster oven until the plain piece is toasted and the cheese is starting to melt on the topped piece, 4 to 6 minutes.

  2. Remove the toast from the toaster oven with a spatula, and mound greens (or spinach) on top of the cheese side. Drizzle with vinegar and top with the remaining toast. Cut in half if desired and serve with pear.

Nutrition Facts (per serving)

439 Calories
15g Fat
63g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich and 1 pear
Calories 439
% Daily Value *
Total Carbohydrate 63g 23%
Dietary Fiber 14g 51%
Total Sugars 24g
Added Sugars 2g 4%
Protein 18g 36%
Total Fat 15g 20%
Saturated Fat 5g 25%
Cholesterol 14mg 5%
Vitamin A 2463IU 49%
Vitamin C 33mg 36%
Folate 154mcg 39%
Sodium 620mg 27%
Calcium 404mg 31%
Iron 3mg 18%
Magnesium 103mg 24%
Potassium 990mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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