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A close-up of a classic egg salad sandwich on hearty whole grain bread, generously topped with fresh microgreens.

Healthy Mediterranean Egg Sandwich

A vibrant, protein-packed egg sandwich featuring fluffy eggs, fresh vegetables, and a creamy, herbed Greek yogurt spread, all nestled between toasted whole-wheat bread for a wholesome start to your day.
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings: 1 sandwich
Course: Breakfast, Lunch
Cuisine: American, Mediterranean
Calories: 320

Ingredients
  

For the Herbed Greek Yogurt Spread
  • 2 tbsp plain Greek yogurt non-fat
  • 1 tsp fresh dill finely chopped
  • 1/2 tsp lemon juice freshly squeezed
  • 1 pinch salt to taste
  • 1 pinch black pepper to taste
For the Egg Sandwich
  • 2 slices whole-wheat bread
  • 2 large eggs
  • 1/2 tbsp olive oil extra virgin
  • 1/4 cup fresh spinach packed
  • 4-5 small cherry tomatoes halved
  • 1 tbsp red onion thinly sliced
  • 1 tbsp feta cheese crumbled, optional
  • 1 pinch salt to taste
  • 1 pinch black pepper to taste

Equipment

  • Small non-stick pan
  • Small Bowl
  • Toaster or Air Fryer
  • Spatula
  • Cutting Board
  • Knife

Method
 

Prepare the Herbed Greek Yogurt Spread
  1. In a small bowl, combine the Greek yogurt, finely chopped fresh dill, fresh lemon juice, and a pinch of salt and black pepper. Stir well until thoroughly mixed. Set aside.
Cook the Eggs and Toast the Bread
  1. In a separate small bowl, crack the two large eggs and whisk them lightly with a pinch of salt and pepper until just combined.
  2. Heat 1/2 tablespoon of olive oil in a small non-stick pan over medium-low heat. Once warm, pour in the whisked eggs.
  3. As the eggs begin to set, gently push the cooked edges towards the center with a spatula, allowing the uncooked egg to flow underneath. Continue cooking until the eggs are mostly set but still slightly soft, about 2-3 minutes.
  4. Add the fresh spinach leaves on top of the eggs in the pan. Continue to cook for another 1-2 minutes, or until the spinach has wilted. Carefully fold the cooked egg and spinach in half or into a shape that will fit your bread.
  5. While the eggs are cooking, toast your two slices of whole-wheat bread to your desired crispness using a toaster or air fryer.
Assemble the Sandwich
  1. Spread a generous layer of the prepared herbed Greek yogurt spread on one side of each toasted bread slice.
  2. Place the cooked egg and wilted spinach mixture on one slice of bread.
  3. Top with halved cherry tomatoes, thinly sliced red onion, and crumbled feta cheese (if using).
  4. Place the second slice of bread on top, yogurt-side down, to complete your healthy egg sandwich. Serve immediately.

Notes

For an extra crunch, you can add a slice of cucumber or bell pepper. You can also vary the herbs in the yogurt spread with chives or parsley. To make it dairy-free, omit the feta and use a dairy-free yogurt alternative.