Colourful Layered Sandwich

Kids Recipe Challenge winning recipe: 2nd Place!
School day lunches: Grades 1 to 3

This colourful sandwich can be changed for each lunch depending on what you have available in your fridge and pantry and what your kids enjoy eating. With a glass of milk or fortified soy beverage, this lunch has all four food groups. Saara, from Toronto, thinks kids will like this recipe because it is colourful and festive.

Preparation Time: 20 minutes

Serves: 2


  1.  Look for reduced sodium cooked canned carrots or frozen carrots. Cook mash them to use in this recipe. Or, use leftover cooked carrots and beets.
  2. You can purchase canned beets that are not pickled to use in this sandwich. 
  3. Try your own variety of colour in this sandwich with other vegetables like cooked mashed


Green onion 1
Carrots, cooked

½ cup (125 mL) 

Beets, cooked (optional)

½ cup (125 mL)

Hard cooked eggs, peeled


Light mayonnaise

2 Tbsp (30 mL) 

Freshly ground black pepper

A pinch

Whole grain bread, slices



1. In a small bowl, mash cooked carrots (with fork or potato masher) until fairly smooth; set aside. Then in a second small bowl, mash cooked beets, if using, until fairly smooth; set aside. Lastly, in a third bowl, mash eggs until smooth; stir in green onion.

2. Stir 2 tsp (10 mL) of mayonnaise and pepper, as desired, into each bowl and stir until combined.

3. Divide egg between 2 slices of bread and spread evenly. Spoon carrot on top of egg and carefully spread.

4. Spoon beet (if using) on top of carrot layer and spread evenly. Top with remaining bread slice and place in a reusable container or wrap well and refrigerate until ready to eat.

Nutrition Information per serving: 

Calories: 384 kcal

Protein: 19 g

Fat: 14 g

Carbohydrate: 45 g

Fibre: 8 g

Sodium: 568 mg

Iron: 3 mg

Calcium: 136 mg

Last Update – April 5, 2024

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.