Mediterranean Diet Classic Cheese and Ham Sandwich
Elevate your lunchtime routine with this Mediterranean Diet Classic Cheese and Ham Sandwich—a wholesome twist on a beloved favorite! This easy, no-cook recipe combines nutrient-packed whole-grain bread with layers of low-sodium ham, creamy feta cheese, and fresh, vibrant vegetables like baby spinach, tomato, and cucumber. A generous smear of hummus adds a velvety richness, while a drizzle of extra virgin olive oil and a sprinkle of oregano take the flavor profile straight to the Mediterranean coast. Ready in just 10 minutes, this healthy and satisfying sandwich is perfect for a quick meal that doesn’t compromise on taste or nutrition. Rich in fiber, protein, and healthy fats, it’s the ultimate choice for a balanced diet.
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Recipe Information
Ingredients
- 2 slices whole-grain bread
- 2 slices low-sodium ham
- 30 grams feta cheese
- 2 tablespoons hummus
- 1 handful baby spinach
- 0.5 medium tomato
- 0.25 medium cucumber
- 1 teaspoon extra virgin olive oil
- 0.25 teaspoon dried oregano
- 1 pinch black pepper
Instructions
Begin by toasting the two slices of whole-grain bread until lightly crispy.
Spread 1 tablespoon of hummus over one side of each toasted bread slice.
Wash the baby spinach thoroughly under cold water and pat dry with a clean towel.
Layer the baby spinach evenly over the hummus on one slice of bread.
Slice the tomato into thin rounds and lay them on top of the spinach.
Peel and thinly slice the cucumber. Add the cucumber slices over the tomato slices.
Crumble 30 grams of feta cheese over the top of the vegetables evenly.
Place 2 slices of low-sodium ham over the layer of vegetables and cheese.
Drizzle with 1 teaspoon of extra virgin olive oil and sprinkle with 1/4 teaspoon of dried oregano and a pinch of black pepper for seasoning.
Top with the remaining slice of bread, hummus side down, to complete the sandwich.
Gently press down on the sandwich, then cut it in half using a sharp knife before serving.
Nutrition Facts
Calories |
619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 83 mg | 28% | |
| Sodium | 1978 mg | 86% | |
| Total Carbohydrate | 44.8 g | 16% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 11.0 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 241 mg | 19% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 687 mg | 15% | |
*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.
