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HP – The Runner’s Sandwich

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The Runner’s Sandwich - Mediterranean refueling, the right way | hurrythefoodup.com
HP – The Runner’s Sandwich
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A tasty AF sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.
Cuisine:Mediterranean, Vegetarian
Diet: egg-free
Prep Time:5 minutes
Cook Time:5 minutes
Total Time:10 minutes
Servings:1 Person
Calories:652kcal

Ingredients

  • 4 slices wholegrain bread (whole wheat)
  • ½ ball low-fat mozzarella (cottage cheese also goes great!) (1 ball = 125g)
  • ¼ cup sun-dried tomatoes in oil
  • 4 tbsp olives
  • 2 tsp capers (can be made without if unavailable)
  • ¼ cup basil, fresh (dried basil is also fine, ¼ cup = 1 tsp)
  • Salt and pepper to taste
  • ½ oz Cheddar cheese

Optional:

Instructions

  • Roughly chop the cheese, tomatoes, olives and capers and throw into a mixing bowl.
  • Add the herbs, salt and pepper.
  • Use a fork to mix up and mash the ingredients a little – not too much, we just want to get those flavours circulating.
    A bowl of sandwich fillings mixed together | Hurry The Food Up
  • If you’re using very soft bread then pop it in the toaster/pan without oil for a minute or so – not to toast it, just to harden the outside. If the bread is already a hard type, we’re good to go.
  • Spread the mix on the bottom slices, add the other slices on top. Squish down.
  • Now comes the oil part – if you’re exercising a lot you’re gonna need all that extra fatty olive oil. If you’re not, that’s your call. Either way, it tastes great.
  • Heat the pan (with or without the oil) and put the sandwich in. Put a lid on the pan if you have one, don’t stress too much if you don’t. Cook for 3 or 4 mins, squishing down with a spatula occasionally, then flip and cook the other side the same way. Both outsides should be nice and crispy, the insides melting together.
    Bread rolls cut in a half, face up in a frying pan | Hurry The Food Up
  • Awesome. What a sandwich.
    One open and one closed healthy Mediterranean sandwich | Hurry The Food Up

NOTES

IF YOU LIKED THIS RECIPE: this Iskiate is my favourite way to fuel up pre-workout. If you’re wanting to exercise more but are not sure where to start out, then take a look at our Freeletics review.
Our nutritional information chart does not include added olive oil and is for one sandwich.

Nutrition

Nutrition Facts
HP – The Runner’s Sandwich
Serving Size
 
216 g
Amount per Serving
Calories
652
% Daily Value*
Fat
 
32
g
49
%
Saturated Fat
 
12
g
75
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
14
g
Cholesterol
 
54
mg
18
%
Sodium
 
2281
mg
99
%
Potassium
 
858
mg
25
%
Carbohydrates
 
60
g
20
%
Fiber
 
11
g
46
%
Sugar
 
6
g
7
%
Protein
 
35
g
70
%
Vitamin A
 
1857
IU
37
%
Vitamin C
 
29
mg
35
%
Calcium
 
836
mg
84
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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