Mediterranean Hummus Freezer Sammies


I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.

Tell me if the scenario sounds familiar to you: You are a hungry pregnant, nursing or simply all-around exhausted mama.

You are standing in front of your refrigerator. There is food in there, but you just want something hearty and nourishing that you can grab and eat with zero prep. Even spreading peanut butter on a piece of bread sounds like too much effort. Nothing fits the bill so you reach for cookies, chips or a granola bar. Honestly, these options aren’t as satisfying as you’d like, but it’s the best you can do.

This is me ALL the time. I even really love cooking, but some days I’m just too spent to even consider it. And as with most things involving a reasonably healthy diet, I’ve learned that preparation is key in preventing this situation.

I love the idea of a freezer sandwich. It has carbs, protein and most importantly, satisfying flavor all in one grab-and-go package. But type “freezer sandwich” into Pinterest or peruse the frozen processed options at the grocery store and pretty much everything you’ll find involves bacon, cheese and sausage. I get it, people love breakfast sandwiches. But that’s not often what I want when I’m feeling hangry.

Hangry? Grab a Mediterranean Hummus Freezer Sammie for a dose of plant-based protein Click To Tweet

I find that plant-based proteins (such as the chickpeas Sabra hummus is made with!) much more satisfying in this situation. I don’t feel so “blehhh, I wish I hadn’t eaten that,” afterwards, know what I mean? And, okay, it’s not so difficult to pop open a container of hummus and grab some crackers or carrots to go with it, but that gets old quickly.

As it turns out, National Hummus Day is coming up on May 13th, so in celebration, I created these Mediterranean Hummus Freezer Sammies.

And if you’re thinking, “Hummus in the freezer? Does that even work?” I can tell you that it definitely does! Come on, if you can put an egg sandwich in the freezer, hummus is easy-chickpeasy (hahaha).

So if you’ve got a busy season coming up, or more importantly, if you know a mama who could really use some help in the food department, whip her up a batch of these. I guarantee she’ll thank you!!

Mediterranean Hummus Freezer Sammies

Course Snack
Cuisine Vegetarian


  • 1 medium onion sliced
  • 2 tbsp olive oil
  • 1/4 tsp salt
  • 8 whole wheat sandwich thins OR 4 whole wheat pita pockets sliced in half
  • 1 cup plain hummus
  • 1 cup crumbled feta cheese with herbs


  1. Caramelize the onions by sautéing them with the olive oil and salt over low heat for 30 minutes to 1 hour.
  2. Spread 2 tbsp. hummus over the bottom half of each sandwich thin or the inside of half a pita pocket.
  3. Top hummus with caramelized onions, then 2 tbsp. feta cheese.
  4. Enjoy right away OR freeze by placing each sandwich into an individual zip-top sandwich bag and laying them flat in the freezer.
  5. To defrost: Allow to thaw overnight in the refrigerator OR microwave on top of a paper towel for 1 minute, flipping once at the 30 second mark.


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