Colourful Layered Sandwich

Makes 2 servings

Preparation Time: 20 min

2012 Kids Recipe Challenge winning recipe: 2nd Place!


½ cup cooked carrots 125 mL
½ cup cooked beets (optional) 125 mL
hard cooked eggs, peeled
green onion, finely chopped
2 tbsp light mayonnaise 30 mL
pinch freshly ground black pepper pinch
slices whole grain bread
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.


Step 1
In bowl, mash carrots (with fork or potato masher) until fairly smooth; set aside.

Step 2
In another bowl, mash beets until fairly smooth; set aside.

Step 3
In a third bowl, mash eggs until smooth, stir in green onion.

Step 4
Stir 2 tsp (10 mL) of mayonnaise and pepper into each bowl and stir until combined.

Step 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.

Step 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.


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

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 sandwich
% Daily Value
% valeur quotidienne
Calories / Calories 384
Fat / Lipides 14.2 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 568 mg
Carbohydrates / Glucides 45.4 g
Fiber / Fibres 8.0 g
Sugars / Sucres
Protein Protéines 19.0 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Saara, from Toronto, thinks kids will like this recipe because it is colourful and festive.