Diabetes-Friendly Egg Sandwiches with Rosemary, Tomato & Feta Recipe

Are you looking for a delicious and nutritious breakfast option? Look no further! In this article, we will explore a mouthwatering recipe for Egg Sandwiches with Rosemary, Tomato & Feta. Not only will we provide you with a step-by-step guide to creating this delectable dish, but we will also highlight the nutritional value per serving and the health benefits it offers. Get ready to elevate your breakfast game and satisfy your taste buds!


Are you tired of the same old breakfast routine? It’s time to shake things up and try something new and exciting. The Egg Sandwiches with Rosemary, Tomato & Feta recipe is here to tantalize your taste buds and make your mornings more enjoyable. Packed with flavor, protein, and essential nutrients, this dish is a perfect choice for a healthy and satisfying start to your day.

Ingredients For Egg Sandwiches with Rosemary, Tomato & Feta Recipe

To prepare these delectable egg sandwiches, you will need the following ingredients:

  • 4 large eggs
  • 2 sprigs of fresh rosemary
  • 4 slices of whole-grain bread
  • 1 ripe tomato, sliced
  • 50g feta cheese, crumbled
  • Salt and pepper to taste
  • Olive oil for cooking

Preparation For Egg Sandwiches with Rosemary, Tomato & Feta Recipe

Before diving into the cooking process, let’s go through the preparation steps:

Step 1: Gathering the ingredients

Collect all the necessary ingredients mentioned above. Having everything ready will ensure a smooth and efficient cooking experience.

Step 2: Preparing the rosemary-infused eggs

Take the fresh rosemary sprigs and remove the leaves from the stems. Finely chop the rosemary leaves and set them aside. In a bowl, crack the eggs and whisk them gently until well combined. Add the chopped rosemary leaves, salt, and pepper to the egg mixture and give it a good stir.

Step 3: Assembling the sandwich

Slice the tomato and crumble the feta cheese. Keep them aside along with the whole-grain bread slices for assembling the sandwich later.

Cooking Instructions For Egg Sandwiches with Rosemary, Tomato & Feta Recipe

Now that we have everything prepared, let’s dive into the cooking process:

Step 1: Scrambling the eggs with rosemary

Heat a non-stick skillet over medium heat and add a drizzle of olive oil. Once the oil is heated, pour in the egg mixture with rosemary. Stir gently and continue cooking until the eggs are softly scrambled and no longer runny.

Step 2: Toasting the bread

While the eggs are cooking, toast the whole-grain bread slices to your desired level of crispness. You can use a toaster or a stovetop griddle for this step.

Step 3: Adding the toppings

Once the eggs and bread are ready, it’s time to add the flavorful toppings. Place the scrambled eggs evenly on two slices of toasted bread. Top them with tomato slices and crumbled feta cheese. Sprinkle some additional chopped rosemary leaves for an extra burst of flavor.

Step 4: Assembling the sandwich

Finally, take the remaining two slices of toasted bread and place them on top of the egg, tomato, and feta layers to complete the sandwich. Gently press the sandwich together to ensure all the ingredients are well-incorporated.

Nutrition Value For Egg Sandwiches with Rosemary, Tomato & Feta Recipe

Each serving of Egg Sandwiches with Rosemary, Tomato & Feta contains the following approximate nutritional values:

  • Calories: 350
  • Protein: 20g
  • Carbohydrates: 25g
  • Fat: 18g
  • Fiber: 5g

Health Benefits

This delicious breakfast option offers numerous health benefits:

  1. Protein-rich: The eggs in this sandwich provide a high-quality protein source that supports muscle development and repair.
  2. Whole-grain goodness: The use of whole-grain bread ensures you benefit from essential nutrients, dietary fiber, and sustained energy.
  3. Antioxidant-rich: Rosemary is known for its antioxidant properties, which help protect cells from damage caused by free radicals.
  4. Nutrient-dense: Tomatoes are packed with vitamins A, C, and K, as well as potassium and lycopene, promoting overall health and well-being.
  5. Calcium boost: Feta cheese adds a creamy texture and contributes calcium for strong bones and teeth.


In conclusion, Egg Sandwiches with Rosemary, Tomato & Feta is a flavorful and nutritious breakfast option that will leave you feeling satisfied and energized. The combination of rosemary-infused eggs, ripe tomatoes, and tangy feta cheese creates a taste sensation that you won’t be able to resist. With its high protein content, essential nutrients, and numerous health benefits, this dish is a winner for both your taste buds and your overall well-being.


Can I use a different type of cheese?

Absolutely! While feta cheese adds a unique flavor, you can experiment with other cheeses like cheddar or mozzarella based on your preference.

Can I substitute whole-grain bread with another type of bread?

Can I use a different type of cheese?

Yes, you can use any bread of your choice. However, opting for whole-grain bread ensures you benefit from its nutritional advantages.

Can I make the eggs without rosemary?

Of course! If you’re not a fan of rosemary, feel free to omit it or replace it with another herb that you enjoy.

Can I add additional toppings to the sandwich?

Absolutely! You can get creative and add other ingredients like avocado, spinach, or bacon to enhance the flavor and nutritional profile.

Is this dish suitable for vegetarians?

Yes, it is! The Egg Sandwiches with Rosemary, Tomato & Feta recipe is vegetarian-friendly and provides a substantial protein source without any meat or fish.

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