It’s easy to become rigid about what flavors are appropriate at breakfast time. Although cinnamon is delicious, it’s not the only spice on the morning market. Bringing your favorite Mediterranean-flavored sandwich from lunch to breakfast is as easy as putting an egg on it.

This protein-packed combination of egg and hummus is a surefire way to start your day on the right note. Wrap it in a piece of foil, and you’re out the door with a portable breakfast.

Mediterranean Breakfast Pitas

4 large eggs, at room temperature


2 whole-wheat pita breads with pockets, cut in half

1/2 cup hummus (4 ounces)

1 medium cucumber, thinly sliced into rounds

2 medium tomatoes, large dice

Handful of fresh parsley leaves, coarsely chopped

Freshly ground black pepper

Hot sauce (optional)

Fill a medium saucepan with water and bring to a boil. Gently place your room-temperature eggs in the water and cook for 7 minutes. Drain the water and run the eggs under cold water to cool. Peel the eggs and cut into 1/4-inch-thick slices. Sprinkle with salt and set aside.

Spread the inside of each pita pocket with 2 tablespoons of hummus. Place a few cucumber slices and some diced tomato into each pita. Sprinkle with salt and pepper. Tuck one sliced egg into each pita and sprinkle with parsley and hot sauce (if using). Serves 4.

Per serving: 233 calories; 9 g fat (2 g saturated fat; 35 percent calories from fat); 29 g carbohydrates; 4 g sugar; 186 mg cholesterol; 453 mg sodium; 12 g protein; 4 g fiber.

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