Name: Egg Sandwiches with Rosemary, Tomato & Feta
Prep time: 5 min
Total time: 20 min
Ingredients: 4 multigrain sandwich thins; 4 teaspoons olive oil; 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed; 4 eggs; 2 cups fresh baby spinach leaves; 1 medium tomato, cut into 8 thin slices; 4 tablespoons reduced-fat feta cheese; 0.125 teaspoon kosher salt; Freshly ground black pepper

Egg Sandwiches with Rosemary, Tomato & Feta

4.7

(17)

11 Reviews

These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

5 mins

Additional Time:

15 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Appropriate Nut-Free Healthy Aging Healthy Immunity Low-Sodium Heart-Healthy Vegetarian Low-Calorie

Jump to Nutrition Facts

What Are Sandwich Thins?

Sandwich thins are bread rolls that are thinner and have fewer calories than standard sandwich rolls. We recommend using multigrain sandwich thins but feel free to use any variety of whole-grain sandwich thins. If you can't find sandwich thins, you can substitute them with multigrain English muffins.

Cook the Eggs in Rosemary Olive Oil

For a boost of flavor, we cook eggs in olive oil infused with savory rosemary. Fresh chopped rosemary and olive oil are heated together, bringing out the aromatic flavors of the rosemary. Eggs are cooked in the rosemary olive oil until the whites are set on both sides.

How to Cut a Tomato into Slices

The best way to cut a tomato into slices is with a serrated knife. With a serrated knife, hold the tomato firmly and trim away the stem end.

hands using a knife to slice tomatoes on a wood cutting board — Joy Howard

Thinly slice the tomato crosswise into 8 rounds.

Check out more tips on how to cut a tomato perfectly every time.

Additional reporting by Jan Valdez

Ingredients

4 multigrain sandwich thins
4 teaspoons olive oil
1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
4 eggs
2 cups fresh baby spinach leaves
1 medium tomato, cut into 8 thin slices
4 tablespoons reduced-fat feta cheese
⅛ teaspoon kosher salt
Freshly ground black pepper

Directions

Preheat oven to 375°F. Split sandwich thins; brush cut sides with 2 teaspoons of the olive oil. Place on rimmed baking sheet; toast in oven about 5 minutes or until edges are light brown and crisp.
Meanwhile, in a large skillet heat the remaining 2 teaspoons olive oil and the rosemary over medium-high heat. Break eggs, one at a time, into skillet. Cook about 1 minute or until whites are set but yolks are still runny. Break yolks with spatula. Flip eggs; cook on the other side until done. Remove from heat.
Place the bottom halves of the toasted sandwich thins on 4 serving plates. Divide spinach among sandwich thins on plates. Top each with 2 of the tomato slices, an egg and 1 tablespoon of the feta cheese. Sprinkle with the salt and pepper. Top with the remaining sandwich thin halves.

Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

Equipment

Rimmed baking sheet

Originally appeared: Diabetic Living Magazine; updated November 2022

Nutrition Facts (per serving)

242	Calories
12g	Fat
25g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 242
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 6g	22%
Total Sugars 3g
Protein 13g	26%
Total Fat 12g	15%
Saturated Fat 3g	15%
Cholesterol 214mg	71%
Vitamin A 2448IU	49%
Vitamin C 12mg	13%
Folate 29mcg	7%
Sodium 501mg	22%
Calcium 123mg	9%
Iron 3mg	17%
Magnesium 10mg	2%
Potassium 144mg	3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.