Mediterranean Feta Breakfast Sandwich
Mediterranean Feta Breakfast Sandwich full of savory flavor, fresh herbs, and just enough creamy tang to start your day right. It’s vegetarian, customizable, and easy to prep in 10 minutes or less.
⌚ Total time
Prep Time: 10 minutes
Cook Time: 5 minutes (optional for eggs)
Servings: 1 sandwich
Ingredients:
1 whole grain English muffin, pita, or sourdough slice (toasted)
1–2 tbsp crumbled feta cheese
1 egg (fried, scrambled, or hard-boiled) – optional but recommended
2–3 slices cucumber
2–3 slices tomato
Handful of fresh spinach or arugula
1 tbsp hummus or mashed avocado
2–3 Kalamata olives, chopped (optional)
Pinch of dried oregano or za’atar
Salt & pepper to taste
Olive oil drizzle (optional)
Notes & Tips:
* No egg: Skip it for a lighter sandwich or add chickpeas or white beans for protein.
* Vegan version: Use avocado or vegan feta and skip the egg.
* Bread swap: Use a wrap, bagel thin, or gluten-free option as needed.
* Make-ahead tip: Prep all fillings (except egg) and store for quick morning assembly.
Instructions:
1.Toast: bread to desired crispness.
2.Cook egg: (if using) to your liking — scrambled, fried, or boiled.
3. Assemble:
- Spread hummus or avocado on the bottom half of the bread.
- Add spinach, tomato, cucumber, and olives.
- Layer on the egg and sprinkle feta on top.
- Add a pinch of oregano or za’atar, salt, pepper, and olive oil if desired
4. Top and Serve: Close sandwich and enjoy warm or pack to go.
Nutritional Information
Calories: \~250 kcal
Protein: 14g
Fat: 18g
Carbs: 28g
Fiber: 5g
Sodium:~550mg
❓ frequently asked questions
Q: Can I eat it cold?
A: Yes! It’s delicious cold, especially with a boiled egg and soft pita or sandwich bread.
Q: What can I add for more protein?
A: Try adding grilled chicken strips, smoked salmon, or a second egg.
Q: Can I meal prep this?
A: Yes — prep components and assemble in the morning. For best texture, avoid pre-assembling with tomato or cucumber more than 12 hours ahead.