Protein-packed egg & hummus sandwich
The only thing you cook is the egg. Everything else comes out of a jar or a package, hits the bread, and you're done. 352 calories and 16 grams of protein from a sandwich that takes exactly as long as a six-minute egg.
Hummus on one slice. Cottage cheese on the other. Sliced egg in between. Season it, close it, eat it.
Ingredients
- egg 1 piece
- hummus 2 tablespoons
- bread whole wheat 2 slices
- cottage cheese 4% milkfat 1 tablespoon
Method
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Boil the egg for 6 minutes. Drain and cool it under cold running water. Peel the egg and slice it.
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Spread the hummus and sliced egg over one slice of bread. Spread the cottage cheese over the other slice. Season with salt and pepper.
Six minutes gives you a yolk that's just set but still creamy in the center. Go to eight and it firms up completely, changing the texture of the whole sandwich. Run the egg under cold water right away — not just to cool it, but to stop the cooking and help the shell release cleanly.
Behind this recipe
Can I use any store-bought hummus?
Any commercial hummus works. Most contain tahini, olive oil, and lemon alongside the chickpeas. The recipe uses 40 grams (2 tablespoons), which is enough to spread corner to corner without overpowering the egg.
What does the cottage cheese add?
It brings tang and moisture to the second slice. At 14 grams, it's a thin smear — just enough to keep the bread from feeling dry without competing with the hummus. Swapping it for cream cheese bumps the fat up and drops the protein slightly.
Can I prep the egg ahead of time?
The egg keeps in the fridge for up to a week after boiling. Assemble the sandwich fresh — hummus and cottage cheese soften the bread if it sits overnight. With a pre-boiled egg, it takes about two minutes from fridge to plate.
