Goat Cheese Sandwich with Arugula & Cucumber

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Sweet chili sauce dripping out of a sandwich on a wooden cutting board

This goat cheese sandwich recipe is extremely simple, yet totally delicious. It combines arugula, cucumber, goat cheese, and pepper jelly on whatever your favorite bread is for a quick vegetarian lunch.

Two slices of a vegetable sandwich stacked on top of each other

The Best Goat Cheese Sandwich 

Normally I would have never put these ingredients together in my own kitchen, but this sandwich recipe was inspired by our recent trip to England. It was my first time visiting the UK and my friend Ellen suggested we spend a few days in the Cotswolds to just relax before coming to London. There were so many fun towns to visit and we found it tough to decide between them all. In the end, we settled on Broadway as our base and drove to some of the little towns surrounding the area.

One rainy afternoon, we ducked into Broadway Deli for a quick bite. It was one of those days where you lose track of time (Christmas shopping) and all of a sudden it’s 3pm and you haven’t eaten lunch. The menu had all kinds of sandwiches, much different than you would get in the United States. Wanting something a little bit lighter, I chose a vegetarian option that was rocket (which is what they call arugula), goat cheese, chili jam, and cucumber. 

Perhaps it was the Christmas lights, the charming town, or the cozy little corner we were nestled into, but it was one of the best sandwiches I’ve had! Not too heavy, filled with tons of vegetables, and a little sweetness to compliment the savory goat cheese.

Two kinds of sweet chili sauces on a white counter

Choosing a Pepper Jelly

On a migraine diet, it can be so tough to find pre-made foods that are additive and MSG-free. There are two options that I have used for making this recipe at home and both are great. The one from Trader Joe’s is the most similar to what I had on the original sandwich, but if you already have Pretty Thai on hand for recipes like the Vegan Noodle Salad, then feel free to just stick with that.

I’m sure there are also local vendors who make safe ones at local Farmer’s Markets as well, just check your ingredients. 

Goat cheese, bread, arugula, cucumber, and sweet chili sauce laid out on a wooden board as ingredients

Migraine Diet Breads

I can usually find a good migraine-friendly bread at my local Central Market bakery, but if you don’t have one close to you try looking at Pepperidge Farm’s Wheat Bread or Dave’s Killer Bread. Manna Bread is another wonderful and very clean brand. You’re wanting to watch out for “malted barley flour” as an ingredient. 

For my gluten free friends, Free Bread is a good brand, but does contain xanthan gum. Xanthan gum is not an issue for everyone, but some may find they are sensitive to it. If you’re gluten free though, I try not to worry about it too much. You have enough to eliminate already!

Other Vegetarian Lunch Ideas

If you’re looking for more light lunch ideas, check out these recipes:
Vegan Tortilla Soup
Vegetable Wrap
Roasted Vegetable Salad
Kale & Sweet Potato Curry Soup
Vegetable Fried Rice
Vegan Thai Noodle Salad 

A goat cheese, chili jam, arugula, and cumber sandwich on a wooden cutting board

Goat Cheese Sandwich with Arugula & Cucumber
Prep Time
10 mins
Total Time
10 mins

A simple and light vegetarian sandwich that compliments savory goat cheese with sweet chili, arugula (rocket), and cucumber.

Course: Lunch
Cuisine: American, Vegetarian
Keyword: Arugular Sandwich, Cucumber Sandwich, Goat Cheese Sandwich
Servings: 1 person
Calories: 236 kcal
Author: The Dizzy Cook
  • 2 slices sandwich bread
  • 9 thin slices of English cucumber (seedless)
  • 1 small handful of arugula/rocket
  • 1 oz fresh goat cheese
  • 2-3 teaspoons sweet chili jam
  1. Spread goat cheese on one slice of bread and sweet chili jam/sauce on the other side. Add cucumber and arugula, then assemble the sandwich and eat!

Recipe Notes
  • See the post for recommendations on sweet chili sauce or jam. My favorite is Trader Joe's.
  • Gluten free and migraine friendly bread options are also recommended in the post. 
Nutrition Facts
Goat Cheese Sandwich with Arugula & Cucumber
Amount Per Serving (1 sandwich)
Calories 236 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 13mg4%
Sodium 449mg20%
Potassium 58mg2%
Carbohydrates 29g10%
Fiber 1g4%
Sugar 8g9%
Protein 10g20%
Vitamin A 293IU6%
Calcium 170mg17%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.


Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.

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