Tomato and Mayo Sandwich

10 Minutes

super easy


Get ready for the ultimate comfort food summertime favorite: my tomato and mayo sandwich with a twist that will take you right back to childhood

A lot of people are up in arms about mayo. It can be a bit polarizing but for those who enjoy the taste and don’t have qualms about the consistency, there really is nothing quite like a tomato and mayo sandwich. Especially in the summer! Not only is it a classic combination, but it’s also a healthy meat-free option that really does hits the spot. The juicy, red heirloom tomato paired with the creamy, tangy mayo creates a flavor that’s hard to beat. Throw on a few slices of sautéed greens, like zucchini and it’ll feel even that more sophisticated. Plus, with just a few simple ingredients, it’s a quick and easy meal to throw together when you’re short on time or craving something light and satisfying. So next time you’re in need of a tasty late breakfast, lunch, or even between meal snack, give this recipe a go and tell me it didn’t hit the spot.

Like we strive to be, this humble tomato and mayo sandwich may seem rustic and rudimentary but it actually also fits well into a thoughtful and balanced diet. Tomatoes are a great source of vitamins and minerals, including Vitamin C, potassium, and lycopene, which has been linked to reducing the risk of heart disease and certain cancers. Mayo, when consumed in moderation, provides good fats that help keep you feeling full and satisfied. Plus, the added extra veg and sourdough or whole grain bread makes it a satisfying and balanced meal that will feed a happy food memory, while also keeping you feeling light and energized throughout the day. So, next time you need a quick and healthy lunch option, consider reaching for a tomato and mayo sandwich. Your body (and your heart) will thank you!

Why You’ll Love It

Tomatoes are rich in antioxidants and vitamin C, which can help boost your immune system and promote healthy skin.

Mayo, when consumed in moderation, can provide healthy fats that are important for brain function and reducing inflammation in the body.

Together, these ingredients make for a delicious and nutritious meal option.

Nutritional Value
Effort / ROI
Recipe Cost Breakdown

      2 small pieces sourdough or 1 bigger piece: $0.99

     About 1 tbsp vegan mayonnaise: $0.31

     ½ heirloom tomato: $0.4

     4 – 6 thin slices zucchini: $0.56

     Extra virgin olive oil, for cooking: $0.24

      Total Cost: $2.50

What You’ll Need

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Adjust Servings
2 small pieces sourdough or 1 bigger piece, toasted
About 1 tbsp vegan mayonnaise
½ heirloom tomato, thinly sliced
4 - 6 thin slices zucchini
Extra virgin olive oil, for cooking
Salt, to taste

Nutritional Information

412 Calories
19g Total Fat
1171mg Sodium
53g Total Carbs
3g Fiber
4g Sugar
9g Protein



Toast sourdough.
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Using a peeler, peel 4 - 6 slices of zucchini, lightly season with salt and pepper and saute on low on a lightly oiled pan.
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Thinly slice tomato and set aside.
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Once bread is toasted, coat generously with mayonnaise, top with sliced tomato and sauteed zucchini. Top with more salt and enjoy!
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