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

Diabetic Living Magazine; updated November 2022


Read the full recipe after the video.

Recipe Summary

5 mins
20 mins

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
Credit: Joy Howard

Thinly slice the tomato crosswise into eight rounds.

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

Additional reporting by Jan Valdez


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375 degrees 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 other side until done. Remove from heat.

  • Place the bottom halves of the toasted sandwich thins on four serving plates. Divide spinach among sandwich thins on plates. Top each with two 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.


Rimmed baking sheet

Nutrition Facts

1 sandwich
242 calories; protein 13g; carbohydrates 25g; dietary fiber 6.2g; sugars 3.2g; fat 11.7g; saturated fat 2.9g; cholesterol 214mg; vitamin a iu 2448.4IU; vitamin c 12mg; folate 28.7mcg; calcium 123.2mg; iron 3mg; magnesium 9.9mg; potassium 143.8mg; sodium 501.2mg.

1 1/2 starch, 1 fat, 1 medium-fat protein, 1/2 vegetables