Healthy Breakfast Sandwich
Start your day with this Healthy Breakfast Sandwich—a delicious and nutritious option that’s perfect for busy mornings. Bursting with flavor from fresh veggies and protein-packed eggs, this make-ahead recipe not only saves time but also caters to various dietary needs, including vegetarian, dairy-free, and gluten-free options. Ideal for meal prep, you can store these sandwiches in the fridge or freezer for a quick breakfast that keeps you energized throughout the day. Customize them to your liking and enjoy a wholesome start every morning!
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Breakfast
- Method: Sautéing
- Cuisine: American
Ingredients
- 6 large eggs
- 4 egg whites
- 1/2 cup milk (or non-dairy alternative)
- 1/2 white onion, diced
- 5 oz fresh spinach
- 6 English muffins (sourdough or whole wheat)
- 1 cup sliced cherry tomatoes
- 6 slices cheddar cheese
Instructions
- In a non-stick skillet over medium heat, sauté diced onion in cooking spray or olive oil until translucent. Add spinach and cook until wilted.
- In a mixing bowl, whisk together eggs, egg whites, milk, salt, and pepper until smooth.
- Pour the egg mixture into the skillet with vegetables. Cook on low heat while stirring occasionally until set but moist.
- Assemble sandwiches by layering the egg mixture on each muffin half with cheese and tomatoes. Top with another muffin half.
- Wrap tightly in foil or plastic wrap for storage; refrigerate for up to 5 days or freeze for up to 2 months.
Nutrition
- Serving Size: 1 sandwich (approx. 220g)
- Calories: 380
- Sugar: 3g
- Sodium: 620mg
- Fat: 19g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 23g
- Cholesterol: 290mg
Keywords: Experiment with different veggies like bell peppers or mushrooms for added flavor. Swap cheddar cheese for feta or goat cheese for a gourmet twist. Reheat in an oven instead of a microwave to maintain texture.