⏱ 30 min total

California Grilled Veggie Sandwich

Name: California Grilled Veggie Sandwich
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 tbsp Mayonnaise; ¾ clove Garlic; ¼ tbsp Lemon juice; ½ tbsp Olive oil; ¼ cup, sliced Red bell pepper; ¼ cup, sliced Onion; ¼ medium Summer squash; ⅛ cup, crumbled Feta cheese; ¼ medium Zucchini; 2 slice Whole wheat bread

Per 1 serving · 251 g · 10 ingredients

Calories

383

19%
of a 2,000 cal day

Protein
12g
12% of calories
Carbs
33g
34% of calories
Fat
23g
54% of calories

Portion

At a glance

One serving of California Grilled Veggie Sandwich (251 g) has 383 calories, with 12 g of protein, 33 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (23% DV), Vitamin C (56% DV) and Vitamin E (23% DV). Keep an eye on sodium and saturated fat, which provide 23% and 29% of the daily value.

Per 100 g

153cal

medium energy density

Protein per 100 cal

3.1g

Net carbs

28g

carbs minus fiber

Fiber

5.4g

7.9 g sugar

High in

20%+ of the daily value

Protein23%
Vitamin C56%
Vitamin E23%
Vitamin K30%
Thiamine27%
Riboflavin (B2)31%

Good source of

10–19% of the daily value

Dietary fiber19%
Folate (B9)18%
Vitamin B1215%
Pantothenic acid17%
Potassium11%
Magnesium16%

Watch

20%+ of the daily value

Sodium23%
Saturated fat29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
In a bowl, mix the mayonnaise, minced garlic, and lemon juice. Set aside in the refrigerator.
2
Preheat the grill to high heat.
3
Brush the bell peppers, zucchini, onion, and squash with olive oil on each side. Also, brush the grill grate with oil.
4
Place the bell peppers and zucchini closest to the middle of the grill, and arrange the onion and squash pieces around them. Cook for about 3 minutes, then turn and cook for another 3 minutes. The peppers may take a bit longer to cook.
5
Remove the vegetables from the grill and set aside.
6
Spread some of the mayonnaise mixture on the cut sides of the bread slices. Sprinkle each slice with feta cheese.
7
Place the bread slices on the grill cheese side up and cover with the lid for 2 to 3 minutes. This will warm the bread and slightly melt the cheese. Watch carefully so the bottoms don't burn.
8
Remove the bread from the grill and layer with the grilled vegetables. Enjoy as open-faced grilled sandwiches.

Vitamins & minerals

Amounts for 1 serving (251 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	72 μg	8%
Vitamin C	51 mg	56%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	23%
Vitamin K	36 μg	30%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.4 mg	31%
Niacin	3 mg	21%
Vitamin B6	1 mg	39%
Folate (B9)	73 μg	18%
Vitamin B12	0.4 μg	15%
Pantothenic acid	1 mg	17%
Choline	35 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	211 mg	21%
Iron	2 mg	27%
Potassium	516 mg	11%
Magnesium	69 mg	16%
Phosphorus	240 mg	34%
Zinc	2 mg	18%
Copper	0.2 mg	20%
Manganese	1 mg	62%
Selenium	18 μg	33%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	5 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	494 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	1 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	8 g	—
Proline	1 g	—
Retinol	26 μg	—
Serine	0.4 g	—
Starch	16 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	1 g	—
Total omega 6	6 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 383 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

73min
Walking (3.5 mph)
46min
Cycling (moderate)
32min
Running (6 mph)
54min
Swimming laps

Common questions

How many calories are in California Grilled Veggie Sandwich?

One serving of California Grilled Veggie Sandwich (1 serving) has 383 calories, which works out to 153 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is California Grilled Veggie Sandwich high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is California Grilled Veggie Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in California Grilled Veggie Sandwich?

522 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in California Grilled Veggie Sandwich?

7.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (251 g)

Calories383

% Daily Value*

Total fat 23g	30%
Saturated fat 5.8g	29%
Trans fat 0g
Cholesterol 23mg	7%
Sodium 522mg	23%
Total carbohydrate 33g	12%
Dietary fiber 5.4g	19%
Total sugars 7.9g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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