Mediterranean Smoked Tofu Roll with Spinach and Feta

A quick and easy high-protein vegetarian version of the classic bacon, egg, and cheese sandwich, featuring smoky tofu, fresh spinach, and feta cheese on a whole grain roll.

⏱️ 10 minutes Prep Time
🍳 5 minutes Cook Time
🍽️ 2 Servings
🎯 Easy Difficulty
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Nutrition Facts

Per serving

450Calories
30gProtein
20gFat

Ingredients

For 2 servings

  • 200g smoked tofu, sliced
  • 2 large eggs or flax eggs for a vegan option
  • 50g feta cheese, crumbled
  • 1 cup fresh spinach
  • 2 whole grain rolls
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh herbs (like dill or parsley) for garnish

Instructions

Follow these steps for perfect results

  1. Heat olive oil in a skillet over medium heat.
  2. Add the sliced smoked tofu and cook for 2-3 minutes on each side until golden brown.
  3. In a bowl, whisk the eggs with salt and pepper (or prepare flax eggs if vegan).
  4. Push the tofu to one side of the skillet, and pour the eggs into the other side, scrambling until cooked through.
  5. Stir in the fresh spinach and crumbled feta, and cook until the spinach wilts.
  6. Slice the whole grain rolls and fill them with the tofu and egg mixture.
  7. Garnish with fresh herbs and serve immediately.

Health Benefits

Nutritional advantages of this recipe

  • Calories: 450
  • Protein: 30g
  • Fat: 20g