Healthy Peruvian Triple Sandwich Recipe

Peruvian Triple Sandwich



  • 1 egg
  • 1 small tomato
  • ½ small avocado
  • 2 slices of bread
  • 2 tablespoons hummus or 1 tablespoon mayo
  • Salt and pepper, to taste


  1. Put the egg in a pan and cover with water. Bring to a boil, and cook for 10 minutes. Transfer to a bowl with cold water, peel, and slice.
  2. Slice the tomato and avocado.
  3. Spread the bread slices with hummus or mayo, and make a layer of egg slices, a layer of tomato slices, and a layer of avocado slices, sprinkling some salt and pepper in between them.
  4. Wrap in some foil, parchment paper, or plastic wrapper, put it in your bag, and you’re ready to go!

My favorite healthy and budget-friendly snacks to carry with me when I travel include any of the following: fresh fruit (especially the ones that don’t involve cutting and arranging beforehand, such as apples, tangerines, blueberries, and bananas; fresh fruit that does include a little peeling, cutting, and placing in containers, like cubed pineapple, melon, watermelon, or orange slices; dried fruits and nuts; organic, dark, raw chocolate; naturally sweetened treats like these coconut macaroons; hearty quinoa salads with all kinds of chopped veggies and sprouted beans mixed into them; and of course, wraps or sandwiches, the ultimate on-the-go meal.  And of all sandwiches in the world, the Peruvian triple is by far my favorite. When you try it you will understand why. The egg, tomato, and avocado combination works synergistically and creates magic. The original version is made with mayo, but I use hummus simply because I love it and always have some in my fridge. You can also skip the bread if you prefer to go gluten-free, and wrap all the ingredients in a brown rice tortilla or a few large lettuce leaves.

Happy, healthy, and safe travels!

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