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This Healthy Breakfast Sandwich is the best way to start your day with eggs and veggies. They are hearty and filling and you can make them ahead, freeze them, or even take one on the go!
This delicious Healthy Breakfast Sandwich can be made ahead of time and stored in the fridge or freezer. You can make a bunch for the week and have them ready to go! Which makes it perfect for a quick, protein packed breakfast everyone will enjoy!
It is a quick and satisfying way to begin your day and will keep you full until lunch! Not to mention the fact that these sandwiches are loaded with flavor, and are so DELICIOUS!
For lower-carb meal prep, and breakfast options check out this broccoli cheddar mini quiche, cheesy egg white muffins, or veggie egg white bites.
Why you will love this breakfast sandwich recipe
- Easy: This recipe only requires a few simple ingredients and easy steps to make it.
- Great for meal prepping: You can make a bunch ahead of time, freeze them, then easily reheat them in 90 seconds for a quick healthy breakfast!
- Healthy: Lower in sodium, and fat than any fast-food version.
- Versatile: Add in some cooked bacon for even more protein, leave out the cheese for a dairy-free version, or use gluten-free bread for a gluten-free breakfast sandwich.
Ingredients for a healthy breakfast sandwich
- Eggs – large, organic pasture-raised if possible.
- English muffins – any type will work or you can use sliced bread.
- Spinach – I used baby spinach.
- Cherry tomatoes – you could also use chopped, fresh tomatoes.
- Cheddar cheese – slices + shredded or leave it out for a dairy-free version.
- Onion – I used a yellow onion but white or purple onion would also work.
- Milk – you can use regular cow’s milk or non-dairy milk.
- Salt & pepper – to season the eggs.
How To Make A Breakfast Sandwich
Be sure to check out the recipe card at the bottom of this post for the complete list of ingredients, instructions, and nutrition.
- Sauté the veggies. Heat up a pan on the stovetop with some oil or cooking spray. Add the onions and cook for 1-2 minutes, then add in the spinach and cook until wilted, about 2 minutes. Season with salt and pepper and set aside.
- Whisk the eggs with some milk, salt & pepper: Crack the eggs into a bowl, add the milk, season with salt and pepper and whisk. Then add in the cooled, cooked veggies + tomatoes, and shredded cheddar cheese. Set aside.
3. Prep the pan and pour: Spray a rimmed baking sheet or 9×13 pan with cooking spray to prevent sticking. Pour the egg and veggie mixture onto the baking sheet and spread it out into an even layer, if needed.
4. Bake: At 375 degrees F for 25-30 minutes until the eggs are set and firm. Remove and let cool for a few minutes. This is important so the eggs stay together once you cut them for the healthy breakfast sandwich.
5. Cut the eggs into circles or squares. Use a round glass, the top of a mason jar, or a round cookie cutter to cut 6 even size circles. You can save and store any leftover cooked eggs in an airtight container in the refrigerator for up to 2 days. Alternatively, you can use a knife to cut the eggs into squares then use a spatula to lift the cut eggs from the pan.
6. Toast the bread. Slice the English muffins, place them onto another pan and toast them in the oven at 375 degrees F for 7 minutes. After 7 minutes, add the cheddar cheese slices to the bottom halves of the English muffins and place them back in the oven to melt for the last 3 minutes.
7. Assemble the sandwiches. Place the cut eggs onto one-half of the English muffins and top with the other half. You can even enjoy this healthy breakfast sandwich open-face style.
How amazing and delicious does that look? Plus you can make a bunch and have them ready all week long for a quick + healthy breakfast for the whole family.
How to store a make-ahead breakfast sandwich
These breakfast sandwiches are so easy to store in the refrigerator or the freezer.
Tip: If you are planning to make them ahead then you do not want to melt the cheese.
To make this healthy breakfast sandwich ahead of time:
- Once you are ready to build the sandwiches, toast the English muffins then top them with the egg and cheese (unmelted).
- Wrap each sandwich up tightly in parchment paper then foil.
- Place the sandwiches in a freezer-friendly bag or container and keep them in the freezer for up to two months.
They also store wonderfully in the refrigerator for up to 5 days in an airtight container.
How to reheat a healthy breakfast sandwich
To reheat these sandwiches from the refrigerator:
- Unwrap them and then wrap them in a clean paper towel.
- Microwave for 30-45 seconds.
How to reheat a frozen breakfast sandwich:
- Unwrap the sandwich and then wrap it in a clean paper towel.
- Reheat in the microwave for 60-90 seconds.
Optional add-ins and variations
- You can mix up the veggies and use steamed broccoli, roasted red bell peppers, mushrooms, or even roasted butternut squash.
- Add some more protein like cooked sausage or ground turkey to the egg mixture before you cook it. You could even add some turkey bacon to this healthy breakfast sandwich when building them.
- If you don’t have English muffins then you can use bread and just cut the eggs into square pieces to fit the bread. Use the same method as the recipe to toast the bread and melt the cheese.
Recipe Tips for the best results
- Do not overcook your eggs. The eggs are done once a knife inserted in the center comes out clean and the eggs have reached an internal temperature of 160 degrees F checked using a kitchen thermometer.
- Freezing tip one: Make sure not to melt the cheese if you are planning to freeze this healthy breakfast sandwich.
- Freezing tip two: If you are freezing these sandwiches then make sure to seal the container or bag tightly and label and date it.
- Reheating these sandwiches in the oven. You can reheat these assembled sandwiches on a baking sheet in the oven. Remove them from the freezer or refrigerator, place them onto a baking sheet, and bake them at 350 degrees F until they are warmed through and the cheese is nice and melty.
FAQs
Can I make this a dairy-free breakfast sandwich?
Yes! Just skip adding the cheese or use vegan cheese and enjoy!
Is an egg sandwich a healthy option for breakfast?
Everyone has a different view of what makes up a healthy breakfast. But this breakfast sandwich is a healthy way to begin your day since it is loaded with veggies and eggs. Which means it has protein, and fiber to keep you fuller longer.
Can I use egg whites in this recipe?
Yes! You can certainly use egg whites in place of whole eggs. You will need two egg whites for one whole egg, which is about 4 tablespoons of egg whites per egg.
What other types of bread work for a breakfast sandwich?
Any bread will work! You could use sprouted grain bread, bagels, gluten free bread, or even biscuits.
What goes well with a breakfast sandwich?
Need a more substantial and filling breakfast? Try these additional ideas that you can also take on the go!
- Strawberry Banana Smoothie
- Greek yogurt mixed with granola
- Fruit: Apple, orange, or banana
More healthy breakfast recipes to try!
- Sausage and Pepper Breakfast Egg Muffins
- Healthy Crustless Ham and Broccoli Quiche
- Veggie Egg White Bites
- Spinach Feta Wrap
- Baked Veggie Frittata with Kale and Sweet Potato
Check out all of my healthy breakfast recipes!
Did you make this healthy breakfast sandwich recipe? If you did, then please leave a rating and comment below. I would love to hear how yours turned out!
This recipe and post have been updated with additional process shots and instructions.
Healthy Breakfast Sandwich (A make-ahead recipe)
- Author: Amy
- Total Time: 35 minutes
- Yield: 6 1x
- Diet: Vegetarian
Description
This healthy breakfast sandwich is loaded with eggs and veggies! It makes the perfect healthy and filling make-ahead breakfast that you can store in the refrigerator or freezer and easily reheat in seconds. It is also vegetarian and easily made dairy-free, or gluten-free! Plus it is so DELICIOUS!
Ingredients
Scale
- Cooking spray or 2 teaspoons olive oil
- ½ white onion – diced
- 5 oz fresh spinach
- 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
- 6 English muffins – sourdough or whole wheat
- 6 cheddar cheese slices
Instructions
Cook the veggies
- Heat up a skillet over medium-low heat, spray the pan with cooking spray or add the olive oil. Once hot, add the chopped onions, cook for 2-3 minutes until translucent. Add in the spinach and toss. Cook until the spinach is wilted, about 2 minutes. Remove and let cool .
Prep the egg mixture
- In a medium-size mixing bowl, crack the eggs and egg whites and whisk well for about 30 seconds. Add in the milk + salt & pepper and whisk.
- Add the shredded cheddar cheese, cherry tomatoes and cooked, cooled spinach mixture to the eggs and lightly mix to combine it all together.
Bake the eggs
- Preheat the oven to 375 degrees F and spray a 9×13 baking panor baking sheet with cooking spray. Spray it well so that the eggs do not stick to the pan. Pour the egg mixture evenly into the pan. Bake for 25-30 minutes until the eggs are set and firm in the middle. Remove and let cool for a few minutes.
Build the breakfast sandwiches
- While the eggs are cooking, you can slice and toast the English muffins. Slice the English muffins and spread them onto another baking sheet. Place them into the oven where the eggs are baking and toast them for 10 minutes. After 7 minutes, top the bottom halves of the muffins with the slices of cheddar cheese and place back in the oven for the final 3 minutes to melt the cheese. Remove.
- Use a round glass, the top of a mason jar, or a round cookie cutter to cut the eggs to fit the muffins. You can also use a knife to cut them and a spatula to lift the eggs from the pan. To cut the eggs press the jar or cookie cutter into the cooked eggs then use a knife to lift the eggs from the pan.
- Place the cut eggs onto the opposite side of the bread without the cheese then top with the other side of the bread that has the melted cheese on it. Continue until you have built all of the breakfast sandwiches.
Notes
Variations: Make this dairy-free by skipping the cheese or using dairy-free cheese. You can use gluten-free bread to make this recipe gluten-free. Use any quick-cooking veggies like broccoli, bell peppers, or even zucchini. Just make sure you cook and cool them before mixing them with the eggs.
Tips: Use a 9×13 baking pan or baking sheet that is sprayed well with cooking spray to cook the eggs. Allow the veggies to cool completely before combining them with the eggs. Cut the eggs to fit the bread you are using.
Storing: Thes egg sandwiches can be stored in an airtight container in the refrigerator for up to 5 days. You can also wrap them up and store them in a freezer-friendly container in the freezer for up to 2 months.
Reheating: To reheat from frozen, wrap a frozen sandwich in a paper towel and heat it for 90 seconds in the microwave. From the refrigerator, you can reheat these sandwiches on a microwave-safe plate for 30-60 seconds or until warmed through.
- Prep Time: 10
- Cook Time: 25
- Category: healthy breakfast
- Method: baked
- Cuisine: american
Keywords: healthy breakfast sandwich, breakfast sandwich, make ahead breakfast sandwich
