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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Mediterranean Sandwich with Veggies and Feta

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A healthy vegetarian mediterranean sandwich with slices of fresh feta, chopped olives, sweet sliced tomatoes, and red pepper! A comforting simple meal that makes a delicious easy lunch or light dinner!

mediterranean sandwich cut in half on a blue plate

When you have one of those super tiring long days, and you don’t know what to make for dinner, sandwiches are the way to go!

Last night I got home after my weekly grocery shopping trip, looked at the kitchen, and felt like lounging around more than I felt like cooking.

So, I decided our family would be having this amazingly easy and delicious mediterranean sandwich.

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I had just picked up a bunch of Greek inspired ingredients: creamy feta, red onion, red bell peppers, tomatoes, and kalamata olives from the local grocery store. I thought these ingredients would be perfect to throw into a sandwich.

Plus, this version is much healthier than the classic panini, thanks to whole wheat bread and the addition of veggies. If you want even more veggies a light Greek salad, simple side salad, a cup of soup, or roasted veggies would go great with this mediterranean veggie sandwich!

It took only 15 minutes to make – which is exactly the amount of time I wanted to spend in the kitchen on a warm and sunny day!

Everyone loved it, and I know this is going to become a staple in our house in the coming weeks!

How to Make a Mediterranean Sandwich

Recipe Ingredients and Notes

This recipe uses simple ingredients with tons of mediterranean flavors!

mediterranean sandwich ingredients
  • Whole Wheat Bread: I like using whole wheat or sprouted wheat bread. Choosing a healthy whole grain bread adds tons of fiber and will help you fell fuller longer. You could also use pita bread to switch things up!
  • Feta cheese: You only need about 2 oz per sandwich. Feta cheese goes a long way. You could also use a good quality goat cheese, cream cheese, blue cheese, or even fresh mozzarella cheese.
  • Fresh Vegetables: I used red bell peppers, red onions, tomatoes and olives but you can use any veggies you like! For tomatoes, I recommend using a Roma tomato or a beefsteak tomato. For olives – I like using kalamata or black olives. If you want to add some greens, I recommend fresh spinach!
  • Added Seasoning: Salt, pepper, garlic cloves, oregano, and crushed red pepper. If you don’t have oregano you can also use fresh basil. You’ll also want olive oil cooking spray to grease your panini press.

Tools and Equipment You’ll Need

Step by Step Instructions

Prep Your Ingredients: Finely chop the red pepper, and red onion. Thinly slice your tomato, and slice the cheese into approximately 2 oz slices. Use about 3 thin slices.

veggies on a cutting board

Layer your panini: Add the slices of cheese, followed by the the red peppers, red onion, sliced tomato, and olives. You can add as much as you like! Sprinkle with salt, pepper, oregano, and red pepper flakes. Add your second piece of bread.

veggies on a slice of bread

Grill Your Sandwich: Transfer your sandwich to a warmed panini press. If you do not have a panini press, you can grill the sandwich in a non-stick pan sprayed with cooking spray. If using the panini press, grill for about 3-5 minutes, until you see golden brown grill marks on both sides of the sandwich. If grilling on the stove toast on each side for about 3-4 minutes each side over medium heat.

paninis on a grill top

Cut in Half and Serve Warm! After the sandwiches are done, remove them from the panini press and let them cool for about 3-5 minutes. Then cut in half and serve.

mediterranean sandwich cut in half on a wooden cutting board

What Makes This Mediterranean Sandwich Healthy?

  • Low in Calories: This fancied up mediterranean version of a grilled cheese has only 330 calories! This largely is dependent on the amount of cheese you add. The veggies don’t have many calories, but if you add more than 2 ounces of cheese it will be slightly higher in calories. Whereas if you only add one ounce of cheese it will be only about 241 calories!
  • High in Fiber: The added veggies and whole grain bread gives this simple sandwich 6 grams of fiber per serving, which is a quarter of your recommended daily serving. That number might be slightly less or more depending on the type of whole grain bread you use. If you add more veggies, you’ll get even more fiber!
  • High in Protein: One mediterranean veggie sandwich with feta has 17 grams of protein! Most of the protein from this sandwich comes from the feta cheese.
  • Rich in Vitamins and Nutrients: Red onion, tomatoes, red pepper, and even olives are packed with vitamins and nutrients like such as vitamin A, C, K, and B6. They also are great sources of minerals such as potassium, and manganese.

Recipe FAQS

Are These Sandwiches Kid-Friendly?

Kids will love the mix of flavors and textures, as well as the warm fancied up grilled cheese! My kids said this is their “favorite veggie sandwich” ever! If your kids aren’t fans of olives or onions, simply leave them out of their sandwiches, along with the red pepper flakes to keep them less spicy. You could also add their favorite veggies to make them personalized to their favorite things!

How do you store and keep these mediterranean sandwiches?

I recommend making them fresh and enjoying them immediately. That’s when the cheese is warm, and the veggies melt into the cheese. Since you only need to make one at a time, you shouldn’t have a ton of leftovers. However, if you do end up with leftover sandwiches, allow them to cool to room temperature. Transfer to an air tight container or sandwich bag, and store in the refrigerator for 1-2 days.

How do you reheat sandwiches?

When you’re ready to reheat your sandwich, place it a warmed non-stick pan and heat for 2 minutes per side until the bread crisps back up and the cheese warms through.

Recipe Variations

  • Gluten-Free: Use your favorite gluten-free bread to make these sandwiches gluten-free.
  • Add your favorite seasoning and spices: Try adding Italian seasoning, dill, rosemary, or thyme. If you like a bit more spice, add a little bit of cayenne pepper or spicy harissa sauce.
  • Add a spread! Try adding some creamy hummus to your sandwich. This will give it some added protein, and tastes great with feta and olives. You could also use a tzatziki sauce, a smoky eggplant dip like baba ganoush, or an olive tapenade.
  • Try different veggies! Artichoke hearts, portabella mushrooms, crisp cucumbers, roasted red peppers, or leafy greens like spinach or kale would all work well in this mediterranean-inspired vegetable sandwich.

Top Tips for Making This Mediterranean Sandwich Recipe

  • Don’t go overboard on the cheese. Two ounces is plenty, and will keep this sandwich low calorie and healthy.
  • If you don’t have a panini press grill the sandwich on a the stove in a non-stick pan with cooking spray. Cooking spray will allow the bread to toast and brown without adding the extra fat and calories from butter or oil.
  • Remember to let the sandwich cool for a few minutes before slicing it, that will ensure all the cheese and veggies don’t ooze out of the sandwich immediately.
  • Serve with a small green salad, or a bowl of warm soup on cool days.
mediterranean sandwich cut in half on a blue plate

More Easy Vegetarian Sandwich Recipes!

If you have tried this Mediterranean Veggie Sandwich or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family friendly food!

mediterranean sandwich cut in half on a blue plate
Print Recipe
5 from 3 votes

Mediterranean Sandwich with Veggies and Feta

A healthy vegetarian mediterranean sandwich with slices of fresh feta, chopped kalamata olives, sweet sliced tomatoes, and red pepper! A comforting simple meal that makes a delicious light lunch or dinner!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Servings: 1 sandwich
Calories: 330kcal
Author: Anjali Shah

Ingredients

  • 2 slices Whole wheat bread
  • 2 oz Feta cheese
  • 1 tbsp red pepper chopped
  • 1 tbsp red onion diced
  • 2 slices tomato
  • 2 tbsp olives chopped (use 3-4 olives per panini)
  • tsp salt
  • tsp pepper
  • ¼ tsp oregano
  • ¼ tsp crushed red pepper flakes

Instructions

  • Finely chop the red pepper, and red onion. Thinly slice your tomato, and slice the cheese into approximately 2 oz slices. Use about 3 thin slices.
  • Layer your panini: Add the slices of cheese, followed by the the red peppers, red onion, sliced tomato, and olives. You can add as much as you like! Sprinkle with salt, pepper, oregano, and red pepper flakes. Add your second piece of bread.
  • Transfer your sandwich to a warmed panini press. If you do not have a panini press, you can grill the sandwich in a non-stick pan sprayed with cooking spray. If using the panini press, grill for about 3-5 minutes. If grilling on the stove toast on each side for about 3-4 minutes each side over medium heat.

Notes

Top Tips for Making Mediterranean Sandwiches
  • Don’t go overboard on the cheese. Two ounces is plenty, and will keep this sandwich low calorie and healthy.
  • If you don’t have a panini press grill the sandwich on a the stove in a non-stick pan with cooking spray. Cooking spray will allow the bread to toast and brown without adding the extra fat and calories from butter or oil.
  • Remember to let the sandwich cool for a few minutes before slicing it, that will ensure all the cheese and veggies don’t ooze out of the sandwich immediately.
  • Serve with a small green salad, or a bowl of warm soup on cool days.

Nutrition

Serving: 1panini | Calories: 330kcal | Carbohydrates: 30g | Protein: 16g | Fat: 17g | Saturated Fat: 9g | Cholesterol: 50mg | Sodium: 1400mg | Potassium: 353mg | Fiber: 6g | Sugar: 8g

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Sandwiches ·

Sandwiches are so versatile and kid-friendly. Try a warm panini loaded with healthy ingredients or a spicy samosa wrap with tons of Indian flavor.

On a budget? My black bean burgers are delicious without breaking the bank!

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