Mediterranean Breakfast Sandwich
I make this Mediterranean breakfast sandwich on busy mornings when I want something fast, flavorful, and a little lighter than a greasy breakfast sandwich. It layers creamy feta and bright tomato with tender scrambled eggs and fresh spinach between whole-grain bread — comforting, portable, and ready in about 10 minutes. If you love quick breakfasts that still feel gourmet, this is one to keep in rotation; it sits comfortably next to other speedy ideas like the 15-minute protein breakfast bowl when you need variety during the week.
Why you’ll love this dish
This sandwich balances textures and flavors: tangy feta, juicy tomato, soft scrambled eggs, and a little chew from whole-grain bread. It’s quick to prepare, uses pantry staples, and feels Mediterranean without a long ingredient list. Perfect for weekday breakfasts, a light brunch, or when you want a portable meal that’s satisfying but not heavy.
“A perfect weekday treat — bright flavors, clean ingredients, and ready in minutes. I make these every Sunday for weekday breakfasts.” — a regular fan
Beyond taste, it’s budget-friendly, kid-friendly (omit extra salt if needed), and flexible: swap the bread or cheese and you still have a nutritious, protein-forward start to your day.
How this recipe comes together
This is a straightforward assembly: whisk eggs, scramble gently in olive oil, and toast bread. Then pile the warm eggs on toast, crumble feta on top, add tomato slices and a handful of spinach. No complicated techniques — the key is timing: cook eggs until just set so they stay creamy, and layer while still warm so the spinach wilts slightly for better texture.
What you’ll need
- 2 large eggs
- 1/4 cup feta cheese, crumbled (use reduced-fat or a dairy-free alternative if preferred)
- 1 medium tomato, sliced (roma or vine-ripe)
- 1 cup fresh spinach (baby spinach works best)
- 2 slices whole-grain bread (or your preferred sandwich bread)
- Salt and freshly ground black pepper, to taste
- Olive oil (about 1 teaspoon) for cooking
Notes and substitutions:
- For extra protein, use an additional egg or add a thin slice of smoked turkey. See similar high-protein ideas in this collection of 21–30g protein breakfast recipes.
- Swap feta for goat cheese for a milder tang, or use halloumi if you want a firmer, grilled-cheese texture.
- Use whole-wheat pita or a toasted English muffin for a different mouthfeel.
Directions
- Heat a small nonstick skillet over medium and add a little olive oil, just enough to coat the pan.
- Crack the eggs into a bowl, season with a pinch of salt and a few grinds of black pepper, and whisk until evenly blended.
- Pour the eggs into the hot skillet. Use a spatula to gently push the eggs from the edges into the center, creating soft curds. Cook until eggs are just set but still moist — about 1–2 minutes. Remove from heat.
- Toast the bread slices to your preferred crunch.
- On one slice of toasted bread, layer the warm scrambled eggs. Sprinkle the crumbled feta evenly over the eggs, then add tomato slices and a handful of fresh spinach. The residual heat will soften the spinach slightly.
- Top with the second slice of toast, press gently, and serve warm.
Simple, clear steps — no special equipment needed.
Best ways to enjoy it
Pair this sandwich with:
- A crisp green salad or mixed greens for a light brunch.
- Roasted potatoes or sweet potato wedges for a heartier meal.
- Fresh fruit or a yogurt parfait to add a sweet contrast.
- A strong cup of coffee or iced tea for a balanced morning.
For a plated presentation, cut the sandwich diagonally and place the halves slightly overlapped on a small wooden board. Garnish with a few extra crumbled feta and a drizzle of olive oil.
Storage and reheating tips
Short-term storage:
- If you have leftovers assembled, refrigerate in an airtight container and eat within 24 hours for best texture. The bread will soften as the fillings release moisture.
- Store scrambled eggs separately in a sealed container for up to 3 days.
Reheating:
- Reheat eggs gently in a skillet over low heat with a splash of olive oil or in the microwave in 20–30 second bursts, stirring between bursts, until warmed through. Toast the bread again to refresh its crunch and assemble right before eating.
Freezing:
- Assembled sandwiches don’t freeze well because the tomato and spinach get watery. Instead, freeze cooked scrambled eggs in a flat container for up to 1 month. Thaw overnight in the fridge and reheat gently.
Food safety:
- Keep eggs and dairy refrigerated at 40°F (4°C) or below. Discard perishable leftovers left at room temperature for more than 2 hours.
Helpful cooking tips
- Don’t overcook the eggs: remove them from heat when they’re slightly softer than you want; they’ll finish setting off the stove.
- Crumble feta with your fingers for uneven pieces that mingle better with the eggs.
- If you like warm tomatoes, briefly sear the slices in the pan after the eggs are done.
- For extra flavor, spread a thin layer of pesto or hummus on the toast before assembling.
- Prepare multiple sandwiches at once by cooking eggs in a larger skillet and keeping everything warm in a low oven (200°F / 95°C) until ready.
For more make-ahead ideas that keep mornings smooth, try these veggie-packed breakfast burritos as a batch-prep alternative.
Creative twists
- Mediterranean deluxe: add sliced kalamata olives, roasted red peppers, and a spoonful of tzatziki.
- Veggie-forward: swap eggs for a chickpea omelet or firm tofu scramble for a vegan version (use dairy-free feta).
- Grain swap: serve on a toasted bagel, ciabatta, or pita for more chew.
- Spicy kick: add harissa or a thin spread of sriracha mayo for heat.
- Brunch upgrade: add a few slices of avocado and a squeeze of lemon for brightness.
Common questions
Q: How long does this sandwich take to make?
A: From start to finish it takes roughly 8–12 minutes: 2–3 minutes to whisk and scramble the eggs, 2–3 minutes to toast, and a minute or two to assemble.
Q: Can I make this dairy-free?
A: Yes. Use a dairy-free feta-style crumbled cheese or omit the cheese entirely and add a spoonful of mashed avocado or a sprinkle of nutritional yeast for savory flavor.
Q: Is it safe to eat the sandwich later in the day?
A: Store components separately in the fridge and assemble just before eating. Keep cooked eggs in the refrigerator and use within 3 days; assembled sandwiches are best within 24 hours.
Q: Can I meal-prep these for the week?
A: Cook and refrigerate the eggs and slice tomatoes ahead of time. Toast bread and assemble each morning for best texture. If you want a make-ahead sandwich, skip fresh tomato or add it after reheating to avoid sogginess.
Q: How many calories or protein does it have?
A: Roughly 300–400 calories depending on bread and feta amounts; protein is about 12–18 grams from two eggs and feta. For higher protein, add an egg white or lean meat.
Conclusion
If you like simple, bright breakfasts that come together fast, this Mediterranean breakfast sandwich fits the bill. For more recipe inspiration with Mediterranean flavors and egg-forward sandwiches, check out this detailed version at Mediterranean Egg Sandwich – Posh Plate. If you want another curated recipe to compare techniques and ingredient swaps, see this take on Mediterranean breakfast sandwiches at Mediterranean Breakfast Sandwiches Recipe.
Mediterranean Breakfast Sandwich
Ingredients
Main Ingredients
- 2 large large eggs
- 1/4 cup feta cheese, crumbled Use reduced-fat or a dairy-free alternative if preferred.
- 1 medium tomato, sliced (roma or vine-ripe)
- 1 cup fresh spinach (baby spinach works best)
- 2 slices whole-grain bread (or your preferred sandwich bread)
- 1 teaspoon olive oil (for cooking)
- to taste Salt and freshly ground black pepper
Instructions
Preparation
- Heat a small nonstick skillet over medium and add a little olive oil to coat the pan.
- Crack the eggs into a bowl, season with a pinch of salt and a few grinds of black pepper, and whisk until evenly blended.
- Pour the eggs into the hot skillet. Use a spatula to gently push the eggs from the edges into the center, creating soft curds. Cook until eggs are just set but still moist — about 1–2 minutes. Remove from heat.
- Toast the bread slices to your preferred crunch.
Assembly
- On one slice of toasted bread, layer the warm scrambled eggs.
- Sprinkle the crumbled feta evenly over the eggs, then add tomato slices and a handful of fresh spinach.
- Top with the second slice of toast, press gently, and serve warm.
