Sandwiches that can be made without dairy, gluten or boredom GF-DF

And no hummus in sight...

Photo by Mel - Sag aloo sandwich.

I love hummus as much as the next person — but I don’t want it every single day in a sandwich.

One thing I really miss about eating meat or dairy is the variety — especially when it comes to sandwiches.
And let’s not even get into cold vegan cheese or ultra-processed fake meats..

Some of my clients who work from home have told me they often fall into the same lunch routine:baked beans on toast, something else on toast, or maybe shop-bought soup.

It’s easy. It’s a habit.
But it’s not exactly exciting.

Even before I had to cut out gluten and dairy, sandwiches were often an afterthought — something you made when you didn’t have time or energy for anything else.

But lunch should be something to look forward to.

So here are three fast, flavour-packed toasted sandwich ideas that:

• Work with many common food intolerances

• Help reduce food waste

• Come together in minutes

• And actually bring a bit of joy to your plate

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1. Indian Curry Sandwich

Yes — really.

Bread and curry is a classic combo: naan, chapati, roti — it’s deeply satisfying and comforting.
But if you're gluten- or dairy-free, it might be something you've gone without for a while.

This sandwich brings that experience back.

How to make it:

• Use a thick curry like saag aloo, Bombay potatoes or chana masala — nothing too runny unless you want to wear it.(save the dal for a bowl).

• Toast your (gluten-free) bread and cut it before filling to keep things in place.

• Spread with plant-based butter.
  Add mango chutney (leftover from your takeaway or from a jar).

• Add lettuce or cucumber for crunch.
  Bonus points for fresh coriander or parsley.

• Heat the curry and spoon it into the middle of the bread, leaving space at the edges.
  Press down gently with the top slice.

Serve with extra chutney or a plant-based yoghurt dip.
Pure comfort. 😌

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2. Grilled Cheese & Kimchi (or Sauerkraut) Toastie

I had one of these at a plant-based café in London recently and I still think about it.

It was naughty, tangy, totally satisfying — and seriously quick to make.

Choose this if:

• Your tummy tolerates fermented foods

• Or you’re ready to dip a toe into the world of kimchi/sauerkraut

• You want a sandwich that feels like it came from a cool deli

If you have gut issues, you can skip the fermented bits and swap in grilled peppers or something even gentler.

How to make it:

• Lightly toast your bread

• Spread one side of both slices with plant-based butter

• On the bottom slice, layer your (plant-based) cheese of choice (melty is best) and grill until bubbling.*

• On the top slice, add your kimchi or sauerkraut, plus some salad leaves for crunch

• Sandwich together

Serve with a little dish of sweet chilli, sriracha, or plant-based mayo for dipping.

If you would like a protein boost you can half horizontally your fav cooked sausages and include that too.

* If you're new to dairy-free cheese: it melts differently, but still brings flavour.

Photo by Mel - Chilli cheese bread

3. Pizza Bread (aka 5-Minute Joy)

Not revolutionary — but sooo good.

I love using (gluten-free) panini, ciabatta, or even pitta bread for this.

How to make it:

• Mix tomato purée with a red pesto that suits your dietary needs. (1.5 aprox ratio of tomato purée to pesto)

• Lightly toast the bread, then spread with the tomato/pesto mix

• Sprinkle over your (dairy-free) cheese, plus any toppings you’ve got:

  • Capers

  • Mushrooms

  • Grilled veg

  • Pickled jalapeños

  • Whatever else you would like from your fridge

• Pop in the oven until the cheese melts and the edges crisp up. Then serve with a simple side salad.

Top tip: Got leftover veggie chilli? Lightly toast your bread, (omit the tomato paste and pesto) top with cooked chilli and grated (plant-based) cheese and have a great chilli cheese toastie.

Eat while warm, and feel proud of yourself for making something so good so quickly.

💌 Yes, you can eat this — and enjoy it too.

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Over to you...

Which one are you most excited to try?
Or do you have a go-to sandwich idea that’s gluten-free, dairy-free, and exciting?

I’d love to hear from you.

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