Classic Salad Roll

You can't go past a classic salad roll! We've jazzed this one up with some avocado, goat's cheese and sun dried tomatoes.
Prep Time: 10 mins
Cook Time: 0 mins
Total Time: 10 mins
Serves: 1
Course: Lunch
Cuisine: Australian
Dietary Requirements: Egg-Free, Gluten Free, Nut-Free, Pescatarian, Vegetarian


  • 1/3 avocado
  • 1/3 cup chickpeas drained and rinsed
  • 1/4 lemon zest and juice
  • 1 sprig spring onion finely chopped
  • 3 sundried tomatoes roughly chopped
  • 20 g goat’s cheese
  • 1 sourdough bread roll or gluten free roll
  • 3 leaves cos lettuce leaves chopped
  • 1 baby beetroot sliced
  • salt & pepper to taste


  • Place avocado and chickpeas in a bowl and smash.
  • Add lemon juice, lemon zest, spring onion, sundried tomatoes, salt and pepper to taste. Mix well.
  • Slice open the roll and fill with avocado mixture.
  • Top with lettuce and beetroot and serve.
Nutrition Facts
Classic Salad Roll
Amount Per Serving
Calories 445 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 5g31%
Cholesterol 9mg3%
Sodium 417mg18%
Potassium 1250mg36%
Carbohydrates 60g20%
Fiber 16g67%
Sugar 13g14%
Protein 17g34%
Vitamin A 7793IU156%
Vitamin B3 4mg20%
Vitamin C 33mg40%
Vitamin K 130µg124%
Calcium 135mg14%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.