Lunch

Hummus, Egg and Za'atar on Rye

Name: Hummus, Egg and Za'atar on Rye
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 slices, about 80 g Rye bread; 40 g Hummus; 2 large, about 110 g Egg; 60 g Cherry tomatoes; 40 g Cucumber; 5 olives, about 20 g Olives, pitted; 1 tsp Za'atar; A squeeze Lemon juice; To taste Black pepper

Rye bread with a thick layer of hummus, sliced hard-boiled eggs, cherry tomatoes, cucumber, olives and za'atar. 23 g of protein for 474 kcal.

Calories: 474kcal
Protein: 23g
Fat: 21g
Carbs: 43g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Rye bread2 slices, about 80 g
Hummus40 g
Shop-bought. Reduced-fat versions are nearer 200 kcal.
Egg2 large, about 110 g
Cherry tomatoes60 g
Cucumber40 g
Olives, pitted5 olives, about 20 g
About 20 g. Olives are 12% fat and easy to keep adding.
Za'atar1 tsp
Lemon juiceA squeeze
Black pepperTo taste

Method

Boil the eggs for eight minutes, cool them under the tap, peel and slice.
Spread the hummus over the rye to the edges. Lay the egg slices on top with the halved tomatoes, cucumber rounds and sliced olives.
Sprinkle the za'atar over, squeeze over lemon and grind over pepper. Eat with a knife and fork.

Worth knowing

The eggs and hummus split the protein between them. The yolks are most of the fat; two whites and one yolk would take a few grams off.
Za'atar has sesame in it, as does hummus. The flags say so.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.