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4.68 from 25 votes

The Runner’s Sandwich

A tasty AF sandwich that hits all your nutritional post run needs - carbs, protein, healthy fats and electrolyte replenishment.
Course Snack
Cuisine Mediterranean, Vegetarian
Time 10 minutes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 hungry runner
Calories 365kcal


  • 4 slices bread (whole wheat)
  • ½ ball mozzarella (cottage cheese also goes great!)
  • ¼ cup sun-dried tomatoes in oil
  • 2 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



  • 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.
  • 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.
  • Awesome. What a sandwich.


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.


Serving: 216g | Calories: 365kcal | Carbohydrates: 59.7g | Protein: 19.2g | Fat: 9.2g | Saturated Fat: 3.1g | Cholesterol: 9mg | Sodium: 1456mg | Potassium: 485mg | Fiber: 10.6g | Sugar: 13.2g | Vitamin A: 500IU | Vitamin C: 9.1mg | Calcium: 760mg | Iron: 5.8mg