Mediterranean Breakfast Sandwich: Quick, High-Protein (Print Version)
Quick Mediterranean Breakfast Sandwich packed with high-protein ingredients. Start your day nutritiously with this easy, flavorful meal.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 8 Minutes minutes
Total Time: 18 minutes
Servings: 1 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian
# Ingredients:
→ The Hearty Base
01 -
1 whole wheat English muffin
02 -
1 tsp extra virgin olive oil
→ Protein Powerhouse Filling
03 -
2 large eggs
04 -
1/4 cup crumbled feta cheese
→ Vibrant Veggie Layers
05 -
1/4 cup baby spinach
06 -
2 slices ripe tomato
07 -
2 slices cucumber
08 -
1 tbsp red onion, thinly sliced
09 -
1 tbsp hummus
→ Mediterranean Spice & Seasoning
10 -
1/2 tsp dried oregano
11 -
1/4 tsp garlic powder
12 -
Pinch of red pepper flakes (optional)
13 -
Salt and black pepper to taste
14 -
1 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Slice 2 slices ripe tomato, 2 slices cucumber, and 1 tbsp red onion thinly. Chop 1 tbsp fresh parsley for garnish. Have 1/4 cup baby spinach ready. This prep ensures a quick assembly for your Mediterranean Breakfast Sandwich: Quick, Nutritious & High-Protein.
02 -
In a small bowl, whisk 2 large eggs with 1/2 tsp dried oregano, 1/4 tsp garlic powder, a pinch of red pepper flakes (optional), and salt and black pepper to taste. This seasoned egg mixture is key to the vibrant, high-protein filling of your Mediterranean Breakfast Sandwich: Quick, Nutritious & High-Protein.
03 -
Heat 1 tsp extra virgin olive oil in a small non-stick pan over medium heat. Pour in the whisked eggs. As they begin to set, sprinkle 1/4 cup crumbled feta cheese over the top. Cook until eggs are set to your liking, about 2-3 minutes.
04 -
While the eggs cook, carefully split and toast 1 whole wheat English muffin until golden brown and slightly crispy. This provides the perfect hearty base for your Mediterranean Breakfast Sandwich: Quick, Nutritious & High-Protein.
05 -
Spread 1 tbsp hummus evenly on both toasted halves of the English muffin. Layer 1/4 cup baby spinach on the bottom half. Carefully place the cooked egg and feta patty on top of the spinach.
06 -
Arrange 2 slices ripe tomato, 2 slices cucumber, and 1 tbsp thinly sliced red onion over the egg. Place the top muffin half. Garnish with 1 tbsp fresh parsley. Enjoy your delicious Mediterranean Breakfast Sandwich: Quick, Nutritious & High-Protein immediately!
# Notes:
01 -
For an extra fluffy egg, whisk in 1 tablespoon of milk or water before cooking. Don't overcook the eggs; they should still be slightly moist for the best texture.
02 -
Feel free to customize! Swap baby spinach for arugula, feta for goat cheese, or the English muffin for a whole wheat pita or ciabatta roll.
03 -
To save time on busy mornings, prep your veggies (slice tomato, cucumber, red onion) the night before and store them in airtight containers in the fridge.
04 -
This sandwich is best enjoyed immediately. If you need to pack it, keep the wet ingredients (tomato, cucumber) separate and add them just before eating to prevent sogginess.
# Tools You'll Need:
01 -
Small non-stick skillet
02 -
Spatula
03 -
Toaster or toaster oven
04 -
Cutting board
05 -
Knife
06 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 445 kcal
Total Fat: 25 g
Total Carbohydrate: 34 g
Protein: 23 g