Mediterranean Chopped Salad Sandwich
This sandwich is beyond mouthwatering and packed with nutrition. It’s loaded with protein for staying power and bursting with Mediterranean flair, thanks to the creamy avocado, briny olives, tangy feta, and tender artichokes that add a zesty punch.
Ingredients
- 2 hard-boiled eggs
- 1 avocado
- ¼ cup artichoke hearts
- ¼ cup sliced red onion
- ½ cup cherry tomatoes, halved
- ¼ English cucumber, sliced
- 1 to 2 tablespoons sliced olives
- 2 tablespoons fresh dill
- ¼ cup crumbled feta
- 2 to 4 tablespoons Lemon Vinaigrette or Honey Mustard Vinaigrette, or any dressing of choice
- 6 slices of whole grain bread, two slices per sandwich
Instructions
- Add all the ingredients to a large cutting board and chop finely until the consistency is like a spread.
- Enjoy on sturdy lettuce leaves for a low-carb meal or use as a tasty filling for wraps and sandwiches.
- Stash the salad in your fridge to enjoy for up to two days.
Notes
This recipe makes enough filling for 3 sandwiches, but you can also enjoy a sandwich and stash the leftovers in your fridge to enjoy for up to two days.
Nutrition information based on 1 sandwich made with my Lemon Vinaigrette and two slices of 80-calorie whole grain bread.
To make this recipe gluten-free, you can use gluten-free bread.
To make this recipe lower in sodium, you can try one or more of the following suggestions:
- Bread: Choose a lower-sodium bread (many brands now offer options).
- Artichoke hearts: Swap canned for frozen; just defrost and pat them dry before using. If using jarred or canned, be sure to drain and rinse them under running cold water well. This step will significantly reduce the sodium in jarred and canned varieties.
- Dressing: My homemade version is already lower in sodium than most bottled dressings, but you can also use any lower-sodium dressing you love. Or, drizzle on extra-virgin olive oil and balsamic vinegar or fresh squeezed lemon.
- Cheese: The feta is naturally salty and adds a big flavor punch, so you can choose to use a little less or skip if you’re following a very low-sodium diet.
Nutrition Information per serving
Calories: 450Carbohydrates: 45gProtein: 17gTotal Fat: 27g— Unsaturated Fat: 21g— Saturated Fat: 6gCholesterol: 135mgSodium: 670mgPotassium: 152mgFiber: 12gTotal Sugar: 7g— Natural Sugar: 7g— Added Sugar: 0gVitamin C: 17mgIron: 4mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.