These sandwiches are perfect if you’re following a Mediterranean diet and need a quick, healthy sandwich that’s full of veggies and protein. Toasted bread is layered with hummus and basil pesto, veggies and creamy mozzarella cheese, finished with a pinch of earthy spices.
Why You Should Try These Mediterranean Sandwiches
- No-cook, perfect in a lunchbox, and ready in less than 10 minutes: these are ideal for those who work and need a quick and healthy lunch to take with them. You can prep them in very little time as long as you’ve either made the hummus and basil beforehand or got store-bought. Apart from toasting the bread and cutting the vegetables, there’s not a lot else to do.
- Tasty combinations of flavors: basil and mozzarella are always a combo made in heaven – it’s a classic pairing and the subtle flavor of mozzarella allows the pesto to shine. The oregano adds some delightful earthy flavors as well, whilst the bell pepper adds some needed crunch.
- Healthy, low-calorie, and high-protein: there are multiple veggies in the sandwich that allow you to increase your veggie intake. Mozzarella is a low fat cheese, so you don’t need to feel guilty about eating a little. Whole grain bread also has an underrated amount of protein, with each slice usually between 4-5g of protein.
Mediterranean Sandwich Ingredients
Let’s Talk Bread First
Since we always recommend following a Mediterranean-style diet, whole grains are an excellent choice here. They are high in B vitamins and protein and make for a much healthier sandwich.
Although white bread can taste amazing, you don’t want to be eating too much of it. Refined grains like white bread cause blood sugar levels spike and don’t fill you up as much since they contain less fiber.
You’ll want a sandwich that can keep you satisfied until dinner, and white bread just doesn’t help. There are also lots of studies that show eating too much refined grains can cause heart disease, type 2 diabetes and obesity.
For something you can eat multiple times a week, it’s better to get a healthier alternative in. I’m also a big fan of seeded whole grain bread.
Next up, the Spreads
We use both hummus and basil pesto in this sandwich. If you can make your own fresh basil pesto and hummus, then you can make more than you need that will last you throughout the week.
Our homemade hummus and homemade basil pesto , but you’ll need a food processor or blender.
You can buy store-bought too and save some of the hassle of making those recipes beforehand (even though they don’t take that long).
The hummus adds a nice little protein kick whilst the pesto adds a load of flavor.
Finally we have the mozzarella. It’s not a spread, but it adds a lovely creamy layer between the bread. You could toast the sandwich with the mozzarella inside to melt and hold everything together, but it is a little extra work. You could also substitute a cheese like feta here too.
Then the Spices
Adding a pinch of oregano adds a lovely earthy
And Finally, the Veggies
- Baby spinach: I like these on the hummus or basil pesto spread to act as a base for the rest of the veggies and so that they stick and don’t fall out. Rip the leaves into smaller pieces to fill up the gaps in the spread.
- Bell pepper: I like to use red or yellow bell pepper, which gives it a bit of crunch. However, you can also use roasted red bell peppers – just be sure to wash and drain thoroughly or they will make the bread soggier. If you still want the crunch, then a few slices of red onion will work really well in this sandwich.
- Tomatoes: I normally use 1 medium classic tomato per sandwich. However, you can use whatever tomatoes you have on hand. I just like to cut out the inside so that the sandwich doesn’t become soggy, which can take a bit longer using smaller tomatoes like cherry or plum tomatoes. Add a little pinch of salt and pepper to really bring out those flavors, but not too much salt as the pesto will be salted too.
How to Make This Mediterranean Sandwich
Step 1 – Prepare the bread and veggies: toast the bread slices to your liking. If you are melting the mozzarella later, then don’t toast. Whilst the bread is toasting, dice the bell peppers. Cut the tomatoes and remove the insides, then dice the skin of the tomato.
Step 2 – Assemble the sandwich: once the bread is toasted, spread one slice of bread with hummus and the other with the basil pesto. Place the spinach leaves on top of the spread, ripping them into smaller pieces to fully cover the slice. Add the bell peppers and tomatoes to either side and add a pinch of salt, pepper and oregano. Shred the mozzarella and place on either slice, then close both slices into each other and press firmly so the vegetables stay in place. Slice into two triangles and serve.
Step 3 (optional) – melt the mozzarella: add the sandwich to a panini maker, electric grill or dry skillet. Cook for 3-5 minutes until the cheese is melted. If using the skillet, cook on medium low and flip after 2-3 minutes.
More Sandwich Recipes
If you’re looking for other sandwiches you can make in a flash, check out some of these below:
- Lentils and Herbed Ricotta Veggie Sandwich
- Turkey and Cranberry Cheese Sandwich
- Cucumber Hummus Sandwich
- Roasted Vegetable Sandwich
- Cucumber and Avocado Sandwich
- 2 slices wholemeal bread
- 1 tbsp hummus
- 1 tbsp pesto
- ¼ bell pepper
- 40g mozzarella
- 1 classic round tomato (about 60g)
- A few spinach leaves
- Pinch of oregano
- Pinch of salt and pepper
- Prepare the bread and vegetables: toast the bread slices to your liking. If you are melting the mozzarella later, then don’t toast. Whilst the bread is toasting, dice the bell peppers. Cut the tomatoes and remove the insides, then dice the skin of the tomato.
- Assemble the sandwich: once the bread is toasted, spread one slice of bread with hummus and the other with the basil pesto. Place the spinach leaves on top of the spread, ripping them into smaller pieces to fully cover the slice. Add the bell peppers and tomatoes to either side and add a pinch of salt, pepper and oregan. Shred the mozzarella and place on either slice, then close both slices into each other and press firmly so the vegetables stay in place. Slice into two triangles and serve.
- (optional) - melt the mozzarella: add the sandwich to a panin makeri, electric grill or dry skillet. Cook for 3-5 minutes until the cheese is melted. If using the skillet, cook on medium low and flip after 2-3 minutes.
- Make our homemade hummus and basil pesto recipes beforehand if you don’t want to use store-bought variations.
Amount Per Serving Calories 386Total Fat 15gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 12gCholesterol 12mgSodium 529mgCarbohydrates 50gFiber 7gSugar 4gProtein 13g
Want More Delicious, Mediterranean Style Recipes?
If you’ve cooked this recipe, be sure to leave a comment or review! But if you’re looking for more: