Mediterranean Diet Scrambled Egg Sandwich

Jumpstart your day with a Mediterranean Diet Scrambled Egg Sandwich that’s brimming with fresh, wholesome flavors! This heart-healthy breakfast combines creamy scrambled eggs with sautéed spinach, juicy cherry tomatoes, and tangy feta cheese for a nutrient-packed meal. Infused with olive oil and a hint of oregano, these Mediterranean-inspired flavors create a savory filling, nestled between two slices of toasted whole grain bread. Quick to prepare in just 20 minutes, this sandwich offers a perfect balance of protein, veggies, and whole grains, making it an ideal breakfast or midday powerhouse. Elevate your morning routine with this easy-to-make, flavor-forward Mediterranean delight!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 2 slices whole grain bread slices
• 2 large eggs
• 1 tablespoon olive oil
• 6 pieces cherry tomatoes
• 1 cup spinach
• 2 tablespoons feta cheese
• 0.25 small red onion
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon dried oregano

Directions

Step 1

Begin by preparing the vegetables: halve the cherry tomatoes and finely slice the red onion.

Step 2

Heat a non-stick skillet over medium heat and add half the olive oil.

Step 3

Add the sliced red onion to the skillet and sauté for about 2 minutes until softened.

Step 4

Add the cherry tomatoes and spinach to the skillet, stirring occasionally, and cook until the spinach is wilted, about 2 more minutes.

Step 5

Crack the eggs into a bowl, add salt, pepper, and oregano, and whisk until well mixed.

Step 6

Push the sautéed vegetables to one side of the skillet and pour the remaining olive oil into the empty side.

Step 7

Pour the egg mixture into the skillet and allow to set slightly before gently stirring to scramble the eggs.

Step 8

When the eggs are nearly done, about 3 to 4 minutes, fold in the feta cheese and combine with the vegetables.

Step 9

Toast the whole grain bread slices until lightly crispy.

Step 10

Assemble the sandwich by spooning the scrambled eggs and vegetables onto one slice of toasted bread and top with the other.

Step 11

Serve warm and enjoy your Mediterranean Diet Scrambled Egg Sandwich!

Nutrition Facts

Serving size	(345.5g)

Amount per serving	% Daily Value*
Calories	495.9

Total Fat 30.0g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 388.7mg	0%
Sodium 1241.3mg	0%
Total Carbohydrate 33.1g	0%
Dietary Fiber 6.3g	0%
Total Sugars 7.3g
Protein 24.2g	0%

Vitamin D 85IU	0%
Calcium 249.6mg	0%
Iron 4.7mg	0%
Potassium 724.6mg	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: 54.1%

Protein: 19.4%

Carbs: 26.5%