Open-Faced TEA Sandwich

Open-faced tea sandwich

As a professional chef, I am almost always guaranteed to get asked one of three questions each week. People always have to ask me, what is your specialty? What is your favorite thing to cook? And, what do you like to eat when you get home at the end of a long work day? I still have not really come up with a definite answer for the first two, but I do have a response to the last one. Most of my friends in the business will say something along the lines of a frozen pizza or whatever fried goodness is on the bar menu at the local pub in the wee hours of the early morning. However, with my “specialty” being somewhere in the realm of nutrition, and my favorite thing to cook (at least for myself) being something quick, full of flavor and nutrient dense, I usually go for some type of sandwich. While, I was never a PB&J fan, and I have to admit that packaged lunch meat and American cheese is a bit beneath me, I can leave the table quite satisfied after chowing down on an open-faced sandwich such as this one. Don’t let the TEA confuse you. It is not a tea sandwich like your grandmother used to serve in the afternoon, but rather T-E-A as in tomato, egg and avocado. I always do it on whole wheat bread, sometimes home-made if I was really feeling motivated that week, and I always sprinkle it with a strong flavored cheese, such as feta or goat cheese. You can prepare it in about 5 minutes, and it makes a great breakfast, lunch or dinner that provides an excellent source of protein, fiber, and healthy monounsaturated fats. I often make this as a mid-afternoon snack when I’m coming in off of a workout, and I usually serve it with a side of fruit or roasted vegetables.

  • 1 slice of whole wheat bread, toasted
  • 1 tablespoon of feta or goat cheese
  • 1 fried or poached egg
  • ¼ avocado, sliced
  • ½ Roma tomato, sliced
  • 1 light pinch of salt, pepper, and garlic powder
  • ½ teaspoon of olive oil
  • 1 teaspoon of balsamic vinegar
  • 2 basil leaves, chiffonaded into thin strips
  • After toasting your bread and preparing your egg to fit your preference, then simply layer the rest of the ingredients in order.

If you would like a whole wheat bread recipe, then please feel free to email me at

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