Mediterranean Diet Recipe: Beef Steak Sandwich with Red Pepper Paste & Microgreens

Sandwiches are one of the easiest ways to build a balanced, satisfying meal. With the right ingredients, they can be a nutrient-packed option that fuels your day. This Mediterranean Diet Wagyu Beef Steak Sandwich is a perfect example—it’s rich in high-quality protein, fiber, and healthy fats, all while being incredibly flavorful.

Why This Recipe Fits the Mediterranean Diet?

The Mediterranean diet emphasizes whole, minimally processed ingredients, and this sandwich delivers just that:

✔️ Whole grain baguette for fiber and sustained energy

✔️ Lean Wagyu beef for high-quality protein and iron

✔️ Red pepper paste for antioxidants and flavor

✔️ Avocado for heart-healthy fats

✔️ Microgreens for added nutrients and freshness

Mediterranean Diet Wagyu Beef Steak Sandwich with Red Pepper Paste & Microgreens

Ingredients (Serves 1):

• ¼ Whole Grain Baguette

  
  

• 2 tbsp Red Pepper Paste

  
  

• 2 tbsp Red Onions, thinly sliced

  
  

• ¼ Avocado, sliced

  
  

• 4 oz Lean Steak (I use Top Sirloin)

  
  

• 1 cup Microgreens

  
  

  

  
  

Directions:

1. Cook the Steak: Season the steak with salt and pepper, then sear on medium-high heat for 3–4 minutes per side for medium-rare. Let it rest, then slice thinly.

   
   

2. Toast the Bread: Lightly toast the baguette for extra crunch. I also like to empty some of the bread meat to make space for ingredients. I save them to make homemade bread crumbs!

   
   

3. Assemble the Sandwich: Spread red pepper paste on one side of the baguette. Layer with sliced steak, avocado, red onions, and microgreens.

   
   

4. Serve & Enjoy: Press together, slice in half, and enjoy immediately!

Nutrition Per 1 Serving

Calories: 385

Protein: ~42g

Carbs: ~40g

Fats: ~18g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.

The Dietitian’s Take: Why Microgreens Are a Mediterranean Diet Powerhouse

Microgreens may be tiny, but they pack a serious nutritional punch! These young, edible greens are loaded with vitamins, minerals, and antioxidants that make them a perfect addition to any Mediterranean diet meal.

Health Benefits of Microgreens:

✔️ Rich in Antioxidants – Helps fight inflammation and oxidative stress.

✔️ High in Vitamin C & K – Supports immune function and bone health.

✔️ Supports Heart Health – Contains polyphenols that may help lower blood pressure.

✔️ Gut-Friendly – A great source of fiber to promote digestion.

✔️ Boosts Nutrient Density – More concentrated in nutrients than mature greens like spinach or lettuce.

Incorporating microgreens into your meals is an easy way to elevate the nutritional value of your food without extra effort. Add them to sandwiches, salads, or grain bowls for a fresh, vibrant boost!

Q&A: Common Questions About This Recipe & The Mediterranean Diet

1. Can I make this sandwich ahead of time?

Yes! If meal prepping, store the ingredients separately and assemble fresh to avoid a soggy baguette. You can also wrap the sandwich tightly and refrigerate for up to 24 hours.

2. Can I use a different protein?

Absolutely! This sandwich works well with grilled chicken, turkey, or even a plant-based protein like tempeh or portobello mushrooms.

3. What if I can’t find red pepper paste?

You can substitute it with hummus, sun-dried tomato spread, or a mix of roasted red peppers blended with olive oil and spices.

Want More Mediterranean Diet Recipes?

Stay tuned for more easy and delicious meal ideas. Don’t forget to share your creations with me on Instagram @mayazbites