A Mediterranean Veggie Sandwich is the perfect healthy, quick, and delicious meal that’s packed with fresh ingredients and bold flavors. With a combination of crisp cucumbers, juicy tomatoes, tangy feta cheese, and creamy hummus, this sandwich delivers a satisfying bite in every mouthful.
This easy-to-make sandwich is great for lunch, picnics, or a light dinner. It’s also versatile—you can swap ingredients to match your taste preferences or dietary needs. Whether you prefer a classic sandwich, a wrap, or an open-faced toast, this Mediterranean veggie sandwich is a must-try for veggie lovers.
Not only is this sandwich delicious, but it’s also nutritious, providing a great balance of protein, fiber, and healthy fats. You can make it vegan by omitting the feta or gluten-free by using GF bread. It’s an excellent way to enjoy a taste of the Mediterranean diet, known for its health benefits and fresh, vibrant ingredients.
Why You Will Love Making This Recipe
- Quick & Easy: Ready in just 10 minutes, making it perfect for busy days.
- Fresh & Flavorful: A combination of hummus, feta, and crisp veggies brings a vibrant taste.
- Healthy & Nutritious: Packed with fiber, healthy fats, and protein.
- Customizable: Adjust ingredients to suit your taste or dietary needs.
- Budget-Friendly: Uses simple, fresh, and affordable ingredients.
- Great for Meal Prep: Prep the ingredients ahead of time for a grab-and-go lunch.
- No Cooking Required: Just assemble and enjoy!
Ingredients:
- 2 slices of hearty whole-grain bread (or pita, wrap, or gluten-free bread)
- 3 tbsp hummus (classic or flavored)
- 1/4 cup crumbled feta cheese
- 1/2 cup fresh spinach or romaine lettuce
- 1/4 cup sliced cucumbers
- 1/4 cup sliced tomatoes
- 2 tbsp pickled cherry peppers or roasted red peppers
- 1/4 cup thinly sliced red onions
- Salt & black pepper to taste
- 1 tsp olive oil (optional, for extra richness)
- 1 tsp lemon juice (for extra zest)
Equipment Used:
- Cutting board
- Sharp knife
- Measuring spoons
- Spreader knife
Directions & Instructions
1. Prepare the Ingredients:
- Wash and slice cucumbers, tomatoes, and red onions.
- If using pickled or roasted red peppers, drain excess liquid and chop them finely.
2. Assemble the Sandwich:
- Spread a generous layer of hummus on both slices of bread.
- On one slice, layer spinach, cucumbers, tomatoes, red onions, and pickled peppers.
- Sprinkle crumbled feta cheese over the veggies.
- Drizzle with olive oil and a squeeze of lemon juice, if desired.
- Season with salt and black pepper to taste.
3. Serve & Enjoy:
- Place the second slice of bread on top and press gently.
- Slice in half and serve immediately, or wrap it up for later.
Nutritional Information
Per serving:
- Calories: 350
- Protein: 12g
- Carbohydrates: 45g
- Fat: 14g
- Fiber: 6g
- Sodium: 600mg
This Mediterranean Veggie Sandwich is a balanced meal with healthy fats from olive oil and hummus, fiber from whole-grain bread and veggies, and protein from feta cheese. It’s low in saturated fats and high in vitamins from fresh vegetables.
Prep Time and Cook Time:
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
Variations:
- Vegan Option: Omit feta cheese and add avocado or extra hummus.
- Gluten-Free: Use gluten-free bread or lettuce wraps.
- Spicy Twist: Add red pepper flakes or extra pickled peppers.
- Protein Boost: Add grilled tofu, tempeh, or chickpeas.
Frequently Asked Questions
1. Can I make this sandwich ahead of time?
Yes! Assemble the sandwich without adding tomatoes (to prevent sogginess) and store it in an airtight container for up to 24 hours.
2. What’s the best bread to use?
Whole-grain, sourdough, or pita works best. For a Panera-style sandwich, use tomato basil bread.
3. Can I use a different spread?
Absolutely! Try tzatziki, mashed avocado, or baba ganoush.
4. How can I store leftovers?
Store prepped veggies separately and assemble the sandwich fresh.
Pro Tips By Lyndy
- Use fresh, high-quality ingredients for the best flavor.
- Toast the bread lightly for a sturdier sandwich.
- Layer smartly—put juicy ingredients like tomatoes in the middle to prevent soggy bread.
- Add fresh herbs like basil or oregano for extra Mediterranean flavor.
Serving Suggestions
- Serve with Greek salad or homemade pita chips.
- Pair with a warm cup of tomato soup.
- Enjoy with fresh fruit or a side of hummus and veggies.
Mediterranean Veggie Sandwich : A Fresh and Flavorful Lunch Idea
A Mediterranean Veggie Sandwich is the perfect healthy, quick, and delicious meal that’s packed with fresh ingredients and bold flavors.
- Cutting board
- Sharp knife
- Measuring spoons
- Spreader knife
- 2 slices of hearty whole-grain bread (or pita, wrap, or gluten-free bread)
- 3 tbsp hummus (classic or flavored)
- 1/4 cup crumbled feta cheese
- 1/2 cup fresh spinach or romaine lettuce
- 1/4 cup sliced cucumbers
- 1/4 cup sliced tomatoes
- 2 tbsp pickled cherry peppers or roasted red peppers
- 1/4 cup thinly sliced red onions
- Salt & black pepper to taste
- 1 tsp olive oil (optional, for extra richness)
- 1 tsp lemon juice (for extra zest)
- Prepare the Ingredients:
- Wash and slice cucumbers, tomatoes, and red onions.
- If using pickled or roasted red peppers, drain excess liquid and chop them finely.
- Assemble the Sandwich:
- Spread a generous layer of hummus on both slices of bread.
- On one slice, layer spinach, cucumbers, tomatoes, red onions, and pickled peppers.
- Sprinkle crumbled feta cheese over the veggies.
- Drizzle with olive oil and a squeeze of lemon juice, if desired.
- Season with salt and black pepper to taste.
- Serve & Enjoy:
- Place the second slice of bread on top and press gently.
- Slice in half and serve immediately, or wrap it up for later.
Use fresh, high-quality ingredients for the best flavor.
Toast the bread lightly for a sturdier sandwich.
Layer smartly—put juicy ingredients like tomatoes in the middle to prevent soggy bread.