Name: Mediterranean Muffaletta: Teacher’s Lunch Edition
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1
Ingredients: 2 slices Low-fat whole grain bread; 1 ounce reduced-sodium ham, thinly sliced; 1 ounce turkey breast, thinly sliced; 1 ounce reduced-fat provolone cheese; 1 ounce part-skim mozzarella cheese; 2 thin slices red onion; 3 thin slices tomato; ½ cup arugula or spinach leaves; 2-3 jarred roasted red pepper strips, patted dry; 2 tablespoons chopped green olives; 1 tablespoon chopped kalamata olives; 1 teaspoon capers, rinsed and chopped; 1 teaspoon extra virgin olive oil; ½ teaspoon red wine vinegar; ¼ teaspoon dried oregano; ⅛ teaspoon garlic powder; Pinch of red pepper flakes (optional)

Mediterranean Muffaletta: Teacher’s Lunch Edition

A protein-packed, make-ahead sandwich featuring lean meats, vegetables, and a zesty olive spread that improves with time - perfect for busy educators.

Print Recipe

Prep Time 15 mins Cook Time 15 mins Total Time 30 mins Difficulty: Intermediate Servings: 1 Calories: 420

Instructions

Prepare the Olive Spread

In a small bowl, combine the chopped green olives, kalamata olives, capers, olive oil, red wine vinegar, dried oregano, garlic powder, and red pepper flakes if using. Mix well and let sit for 5 minutes to allow flavors to blend.

Assemble the Sandwich

If using a round roll, slice it horizontally. For bread slices, no cutting is needed. Spread half of the olive mixture on the bottom half of your bread.

Layer the Ingredients

Start with a layer of meats, followed by the cheese slices. Add the vegetable layers: red onion, tomato slices (blotted with paper towel to remove excess moisture), roasted red pepper strips, and finally the arugula or spinach.

Finish the Sandwich

Spread the remaining olive mixture on the top half of the bread. Place on top of the layered ingredients, pressing down gently to compact the sandwich.

Wrap and Store

Wrap tightly in parchment paper, then aluminum foil or plastic wrap. If made the night before, refrigerate overnight. The flavors will meld and improve with time.

Teacher Tip
For the best texture, pack the olive spread separately in a small container and assemble your sandwich just before eating. Alternatively, toast the bread lightly before assembly to create a moisture barrier against the spread.

VARIATIONS
- Vegetarian Version: Omit the meats and double the cheese or add ¼ cup chickpeas
- Grain-Free Option: Use large lettuce leaves instead of bread
- Time-Saver: Use 1 tablespoon store-bought olive tapenade mixed with ½ teaspoon olive oil and ¼ teaspoon vinegar

Nutrition Facts

Servings 1

Serving Size 1

Amount Per Serving
Calories 486kcal

% Daily Value *
Total Fat 19.38g30%
Saturated Fat 8.087g41%
Cholesterol 60mg20%
Sodium 500mg21%
Potassium 412mg12%
Total Carbohydrate 40.99g14%
Dietary Fiber 6.8g28%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Mediterranean Muffaletta: Teacher’s Lunch Edition