Mediterranean Diet Scrambled Egg Sandwich
Start your day with a wholesome and flavor-packed Mediterranean Diet Scrambled Egg Sandwich that perfectly balances nourishment and taste. This recipe features fluffy scrambled eggs enriched with tangy feta cheese, sautéd spinach, juicy cherry tomatoes, and a hint of red onion, all seasoned with aromatic oregano, salt, and black pepper for a Mediterranean-inspired twist. Served between toasted whole grain bread slices, this sandwich is a quick and delicious way to incorporate heart-healthy ingredients like olive oil and nutrient-rich veggies into your breakfast or brunch routine. Ready in just 20 minutes, this easy-to-make sandwich promises vibrant flavors in every bite—perfect for those following a Mediterranean diet or anyone craving a nutritious yet satisfying meal.
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Recipe Information
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
Instructions
Begin by preparing the vegetables: halve the cherry tomatoes and finely slice the red onion.
Heat a non-stick skillet over medium heat and add half the olive oil.
Add the sliced red onion to the skillet and sauté for about 2 minutes until softened.
Add the cherry tomatoes and spinach to the skillet, stirring occasionally, and cook until the spinach is wilted, about 2 more minutes.
Crack the eggs into a bowl, add salt, pepper, and oregano, and whisk until well mixed.
Push the sautéed vegetables to one side of the skillet and pour the remaining olive oil into the empty side.
Pour the egg mixture into the skillet and allow to set slightly before gently stirring to scramble the eggs.
When the eggs are nearly done, about 3 to 4 minutes, fold in the feta cheese and combine with the vegetables.
Toast the whole grain bread slices until lightly crispy.
Assemble the sandwich by spooning the scrambled eggs and vegetables onto one slice of toasted bread and top with the other.
Serve warm and enjoy your Mediterranean Diet Scrambled Egg Sandwich!
Nutrition Facts
Calories |
496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 389 mg | 130% | |
| Sodium | 1241 mg | 54% | |
| Total Carbohydrate | 33.1 g | 12% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 7.3 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 250 mg | 19% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 725 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.
