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 them up and mash them to use in this recipe. 
  2. You can purchase canned beets that are not pickled to use in this sandwich as well.
  3. Try your own variety of colour in this sandwich with other vegetables like mashed broccoli or sweet potato with the egg mixture.


Cooked carrots

½ cup (125 mL) 

Cooked beets (optional)

½ cup (125 mL)

Hard cooked eggs, peeled


Green onion, finely chopped


Light mayonnaise

2 Tbsp (30 mL) 

Freshly ground black pepper


Whole grain bread, slices



  1. In bowl, mash carrots (with fork or potato masher) until fairly smooth; set aside.
  2. In another bowl, mash beets until fairly smooth; set aside.
  3. In a third bowl, mash eggs until smooth, stir in green onion.
  4. Stir 2 tsp (10 mL) of mayonnaise and pepper into each bowl and stir until combined.
  5. Divide egg among 2 slices of the bread and spread evenly. Spoon carrot on top of each and carefully spread on top of egg.
  6. Spoon beet on top of carrot layer (if using) and spread evenly. Top with remaining bread slices and wrap well or place in a reusable container 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 – August 8, 2017

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