Mediterranean Breakfast Sandwich: Quick & Healthy Start (Print Version)
Mediterranean Breakfast Sandwich offers a quick, healthy start to your day. Enjoy vibrant flavors with fresh veggies, feta, and a protein boost in minutes.
# Recipe Info:
Prep Time: 8 Minutes minutes
Cook Time: 5 Minutes minutes
Total Time: 13 minutes
Servings: 1 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Vegetarian
# Ingredients:
→ The Wholesome Foundation
01 -
1 whole wheat English muffin, split and toasted
→ Sunny Side Up & Creamy Core
02 -
1 large egg
03 -
2 tbsp hummus
04 -
1/4 cup crumbled feta cheese
→ Garden Fresh Layers
05 -
1/4 cup baby spinach
06 -
2 slices ripe tomato
07 -
2 slices cucumber
08 -
2 tbsp finely diced red bell pepper
→ Mediterranean Zest & Seasoning
09 -
1 tsp extra virgin olive oil
10 -
1/4 tsp dried oregano
11 -
Pinch of red pepper flakes (optional)
12 -
Salt and black pepper to taste
13 -
1 tbsp chopped fresh parsley, for garnish
# Instructions:
01 -
Split 1 whole wheat English muffin and place it in a toaster. While toasting, finely dice 2 tbsp red bell pepper and slice 2 slices ripe tomato and 2 slices cucumber. This efficient prep sets the stage for your delicious Mediterranean Breakfast Sandwich: Quick & Healthy Start.
02 -
Heat 1 tsp extra virgin olive oil in a small non-stick pan over medium heat. Crack 1 large egg into the pan and cook to your desired doneness (e.g., sunny side up with a creamy core). Season with salt and black pepper to taste.
03 -
Once toasted, spread 2 tbsp hummus evenly on both halves of the English muffin. Layer 1/4 cup baby spinach on the bottom half. This forms the fresh, flavorful foundation for your Mediterranean Breakfast Sandwich: Quick & Healthy Start.
04 -
Carefully place the cooked 1 large egg on top of the spinach. Sprinkle 1/4 cup crumbled feta cheese over the egg. The warmth of the egg will slightly soften the feta, enhancing the sandwich's texture and flavor.
05 -
Arrange the 2 slices ripe tomato, 2 slices cucumber, and 2 tbsp finely diced red bell pepper on top of the feta. These vibrant vegetables add crunch and essential nutrients to your Mediterranean Breakfast Sandwich: Quick & Healthy Start.
06 -
Sprinkle 1/4 tsp dried oregano and a pinch of red pepper flakes (optional) over the sandwich filling. Close with the top English muffin half. Garnish with 1 tbsp chopped fresh parsley before serving immediately.
# Notes:
01 -
For an even quicker prep, cook your egg the night before and gently reheat it in the microwave for 10-15 seconds before assembling.
02 -
Feel free to customize your sandwich! Swap feta for goat cheese, or add sliced avocado for extra creaminess and healthy fats.
03 -
This sandwich pairs wonderfully with a side of fresh fruit or a small bowl of olives for an authentic Mediterranean experience.
04 -
Adjust the red pepper flakes to your spice preference, or omit them entirely for a milder flavor profile.
# Tools You'll Need:
01 -
Small non-stick skillet
02 -
Toaster or toaster oven
03 -
Cutting board
04 -
Knife
05 -
Spatula
06 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 395 kcal
Total Fat: 21 g
Total Carbohydrate: 31 g
Protein: 19 g