Mediterranean Sandwich with Veggies and Feta
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.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!

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!

- 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.

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.

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.

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.

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
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!
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.
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.

More Easy Vegetarian Sandwich Recipes!
- Easy Greek Pita Sandwich
- Gourmet Grilled Cheese Sandwich
- Gourmet Banana Peanut Butter Sandwich
- Samosa Wraps with Tamarind Chutney
- Falafel Wrap
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 with Veggies and Feta
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)
- ⅛ tsp salt
- ⅛ 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
- 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.
Such a simple delicious lunch or dinner. We’ll be making these again.
Yay! Glad to hear it Beth!
A delicious and healthy sandwich…great way to add veggies to kids diets…love how all your recipes are so simple and approachable…Thanks!
Thanks so much Meenakshi!
I love the simple combination of this sandwich!! I’m adding this healthy sandwich to my lunchtime meals next week!
Awesome!! This really is the perfect healthy lunch!
Love the combination of ingredients in this Sandwich recipe. So flavorful and refreshing. Must try.
Thanks so much! You will love it!
Hi Anjali. Greetings from South Africa. Just bought a Panini Press yesterday and looking for an easy panini with feta and olives.Found exactly what I was looking for, on your blog after a good few hours of searching.Can’t wait to try it out.
Thanks a mill.
Oh awesome!! I LOVE my panini press — it’s such a great tool to make quick and healthy hot meals. Let me know how this recipe turns out for you!
I’m a huge fan of red peppers and feta! Gotta ditch the olives though 🙂
Haha! No problem at all – olives aren’t for everyone! 🙂
I love paninis! This one looks delicious, I can’t wait to try it out! Thanks for sharing!
Thanks Karen! I love paninis too 🙂 You’ll have to let me know how this recipe turns out!
I really enjoyed this post. Nice blog – thanks for sharing! Keep it up!
Thank you so much!
Anjali, love the panini recipe! It is one of our mainstays at home with the kids! We find it easier to sneak some vegetables into their diet on a warm sandwich with cheese than trying the traditional ways of serving them. Your Mediterranean recipe looks delicious, I’ll be sure to print it out and give it a try!
That is so true Franko! It’s much easier to sneak in some extra veggies under the “disguise” of a sandwich 🙂 I can’t wait to hear how you and your kids like this particular panini – keep me posted on how it goes!
This is a fantastic recipe for panini
Thanks Linda! Let me know how it turns out for you!
yummmmmmmm….. mouth watering sandwich :-)…have to try sometime
hehe thanks Jo! I’m sure you will love it!
This looks delicious! I found your blog when I searched for healthy eating blogs. I made the yellow tofu curry this weekend and it hit the spot. I love how it’s only a fraction of the normal curry calories. I love your blog + plan on making many of the other recipes soon.
Thank you so much for your kind words Sarah!! It’s so nice to meet you. I’m so happy you liked the curry recipe – I’m a big believer in recreating restaurant favorites for way fewer calories at home – without losing any of the flavor 🙂 You’ll have to let me know which other recipes you end up trying and how they turn out! Thanks again!