High Protein Tosta Mista
Elevate your sandwich game with this High Protein Tosta Mista—a nutritious twist on the classic Portuguese favorite. Packed with wholesome ingredients like lean turkey breast, baby spinach, and melted low-fat mozzarella cheese, this hearty recipe is layered between two slices of whole-grain bread for a satisfying crunch. The addition of fluffy cooked egg whites boosts protein content, making this meal perfect for fitness enthusiasts or those seeking a healthier lunch option. With a prep time of just 5 minutes and skillet-to-table simplicity, this quick and easy sandwich is ideal for busy days. Serve it warm with a touch of Dijon mustard for added zest, and enjoy the perfectly melted goodness in every bite. Discover a delicious way to fuel your day with this high-protein powerhouse!
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Recipe Information
Ingredients
- 2 slices Whole-grain bread
- 85 grams Sliced turkey breast (deli or freshly roasted)
- 30 grams Low-fat shredded mozzarella cheese
- 2 large Egg whites
- 20 grams Baby spinach
- 2 spritzes Olive oil spray
- 1 pinch Salt
- 1 pinch Black pepper
- 1 teaspoon Dijon mustard (optional)
Instructions
Heat a non-stick skillet over medium heat and spray it with two spritzes of olive oil spray.
In a small bowl, whisk the egg whites with a pinch of salt and black pepper. Pour the egg whites into the heated skillet, spreading them into a thin layer. Cook for 2–3 minutes, until set, and then remove the egg whites from the skillet. Set aside.
On a clean surface, lay one slice of whole-grain bread. If using, spread Dijon mustard across the surface of the bread.
Layer half the turkey, the cooked egg whites, baby spinach, mozzarella cheese, and the remaining turkey on top of the bread. Place the second slice of bread on top to create a sandwich.
Spray the skillet with olive oil again and return to medium heat. Place the sandwich in the skillet, pressing down gently with a spatula. Cook for 3–4 minutes on one side, until golden brown and crispy.
Flip the sandwich carefully and cook for an additional 2–3 minutes on the other side, until the bread is browned and the cheese has melted.
Remove the sandwich from the skillet and let it rest for 1 minute. Slice in half and serve warm.
Nutrition Facts
Calories |
385 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 1299 mg | 56% | |
| Total Carbohydrate | 33.5 g | 12% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 5.5 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 278 mg | 21% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 506 mg | 11% | |
*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.
