Mediterranean Diet Pretzel Sandwich

Elevate your lunch game with this irresistible Mediterranean Diet Pretzel Sandwich, a vibrant and satisfying twist on the classic sandwich. This healthy, no-cook recipe boasts layers of creamy hummus, crisp cucumber, juicy tomatoes, and tangy red onion nestled between soft, flavorful pretzel rolls. Finished with a zesty homemade olive oil and lemon dressing, crumbled feta cheese, and briny Kalamata olives, each bite delivers a perfect balance of freshness and indulgence. Packed with vibrant vegetables and Mediterranean-inspired flavors, this quick 15-minute recipe is ideal for busy weekdays or as a grab-and-go lunch. Whether enjoyed fresh or wrapped for later, this Mediterranean sandwich will bring a touch of sunshine to your dining table. Perfect for fans of Mediterranean cuisine, vegetarian dishes, and healthy sandwich ideas!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 4 pieces Pretzel rolls
• 1 cup Hummus
• 1 medium Cucumber
• 2 medium Tomato
• 0.5 medium Red onion
• 0.5 cup Feta cheese
• 0.25 cup Kalamata olives
• 1 cup Fresh spinach leaves
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Slice the pretzel rolls in half horizontally without fully separating the two halves.

Step 2

Spread approximately 2 tablespoons of hummus evenly onto each bottom half of the pretzel rolls.

Step 3

Thinly slice the cucumber, tomatoes, and red onion.

Step 4

In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and black pepper to create a simple dressing.

Step 5

In a medium bowl, combine the sliced cucumber, tomatoes, red onion, and kalamata olives. Drizzle with the dressing and toss gently to coat evenly.

Step 6

Layer a generous portion of fresh spinach leaves on each hummus-covered pretzel roll, followed by the dressed vegetable mixture.

Step 7

Crumble feta cheese over the vegetables on each sandwich.

Step 8

Close the pretzel rolls and gently press them down to secure the filling.

Step 9

Serve immediately, or wrap tightly in foil for a packed lunch option.

Nutrition Facts

Serving size	(1289.5g)

Amount per serving	% Daily Value*
Calories	2229.9

Total Fat 109.1g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 21.3g
Cholesterol 66.8mg	0%
Sodium 7971.5mg	0%
Total Carbohydrate 256.8g	0%
Dietary Fiber 30.0g	0%
Total Sugars 35.5g
Protein 61.6g	0%

Vitamin D 12IU	0%
Calcium 715.8mg	0%
Iron 19.1mg	0%
Potassium 2008.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 10.9%

Carbs: 45.5%