Healthy Breakfast Sandwich

Start your mornings off right with this Healthy Breakfast Sandwich packed with eggs, fresh spinach, and savory vegetables! Perfect for busy mornings, this easy-to-make recipe is vegetarian and can easily be made dairy-free or gluten-free. Best of all, it’s a make-ahead breakfast that you can store in the fridge or freezer, making it quick and convenient to reheat when you need it most. A hearty, nutritious option to fuel your day!

Why You’ll Love This Recipe

• Quick & convenient: These sandwiches are perfect for meal prep, and you can have a healthy, filling breakfast ready in just a few minutes each day.

• Customizable: Easily adapt this recipe to suit your dietary preferences (dairy-free, gluten-free, vegetarian).

• Packed with veggies: Fresh spinach, onions, and tomatoes add nutrition, flavor, and texture to the breakfast sandwiches.

• Make ahead: These sandwiches can be stored in the fridge or freezer, making them ideal for busy mornings.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Veggie Mixture:

• Cooking spray or 2 teaspoons olive oil

• ½ white onion, diced

• 5 oz fresh spinach

For the Egg Mixture:

• 6 large eggs

• 4 egg whites

• ½ teaspoon kosher salt

• ¼ teaspoon ground black pepper

• ¼ cup milk

• ¼ cup shredded cheddar cheese

• 1 cup sliced cherry tomatoes

For the Sandwich Assembly:

• 6 English muffins (sourdough or whole wheat)

• 6 cheddar cheese slices

directions

1. Cook the Veggies

• Heat a skillet over medium-low heat and spray with cooking spray or add olive oil.

• Add the diced onion and cook for 2-3 minutes until translucent.

• Add the spinach and toss to cook until wilted, about 2 minutes. Remove from heat and let cool.

2. Prep the Egg Mixture

• In a medium-size mixing bowl, crack the eggs and egg whites, then whisk for about 30 seconds.

• Add in the milk, salt, and pepper, and whisk again until smooth.

• Stir in the shredded cheddar cheese and sliced cherry tomatoes, then fold in the cooked and cooled spinach mixture.

3. Bake the Eggs

• Preheat your oven to 375°F (190°C).

• Spray a 9×13 baking pan or baking sheet with cooking spray.

• Pour the egg mixture evenly into the pan.

• Bake for 25-30 minutes, or until the eggs are set and firm in the middle. Remove from the oven and let cool for a few minutes.

4. Build the Breakfast Sandwiches

• While the eggs are baking, slice and toast the English muffins.

• Place the muffin halves on a baking sheet and toast them in the oven for 10 minutes. After 7 minutes, place a slice of cheddar cheese on the bottom halves of the muffins and return them to the oven for 3 more minutes to melt the cheese.

• Once the eggs are done baking, use a round glass, mason jar top, or cookie cutter to cut the eggs to fit the muffins. Carefully lift the egg pieces from the pan with a spatula.

5. Assemble the Sandwiches

• Place the cut eggs onto the muffin halves without cheese, then top with the other muffin half with melted cheese.

• Continue assembling the sandwiches until all are complete.

Servings and timing

Servings: 6
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Variations

• Dairy-free: Skip the cheese or use a dairy-free alternative to make this sandwich dairy-free.

• Gluten-free: Use gluten-free English muffins to make the recipe gluten-free.

• Vegetables: Feel free to swap in other vegetables like bell peppers, zucchini, or mushrooms. Just be sure to cook and cool them before mixing with the eggs.

• Add protein: You can add cooked sausage or bacon for extra protein if desired.

storage/reheating

• Storage: Store the assembled breakfast sandwiches in an airtight container in the refrigerator for up to 5 days.

• Freezing: Wrap the sandwiches individually in plastic wrap or foil and store in a freezer-friendly container for up to 2 months.

• Reheating:

  • From frozen: Wrap the sandwich in a paper towel and microwave for 90 seconds.

  • From the refrigerator: Microwave on a microwave-safe plate for 30-60 seconds, or until warmed through.

FAQs

Can I make this ahead of time?

Yes! These breakfast sandwiches are perfect for meal prep. You can make the entire batch and store them in the fridge or freezer. Reheat as needed for a quick breakfast.

How do I keep the egg mixture from sticking?

Make sure to spray the pan well with cooking spray or use parchment paper to prevent the egg mixture from sticking to the baking pan.

Can I add more veggies to the egg mixture?

Absolutely! Feel free to add other veggies like bell peppers, mushrooms, or even kale to make this sandwich even more nutrient-packed.

How do I cut the eggs neatly?

Use a round glass or mason jar lid to cut the eggs neatly into circles. A sharp knife works as well but may be a bit trickier.

Conclusion

These Healthy Breakfast Sandwiches are the perfect combination of protein, veggies, and delicious flavors, all packed into a portable, make-ahead breakfast. Whether you need a quick breakfast during the week or something to fuel your weekend mornings, these sandwiches are easy to prepare and can be stored in the fridge or freezer for convenience. Enjoy a wholesome breakfast in minutes with this nutritious recipe!