Healthy Breakfast Sandwich

This Healthy Breakfast Sandwich is packed with nutritious eggs, fresh veggies, and melted cheese, creating a filling and wholesome meal. It’s perfect for meal prep, so you can make it in advance, store it in the refrigerator or freezer, and easily reheat it when you’re ready to enjoy. Plus, it’s vegetarian and can be customized to be dairy-free or gluten-free! This breakfast sandwich is a convenient, satisfying way to kick-start your day.

Why You’ll Love This Recipe

These healthy breakfast sandwiches are not only delicious but also versatile and easy to make. Packed with protein from the eggs and cheese, fiber from the veggies, and plenty of flavor, they’ll keep you feeling full and energized. They’re perfect for busy mornings or as a quick, nutritious snack throughout the day. Whether you’re meal prepping for the week or need a quick grab-and-go breakfast, these sandwiches are a great option.

Ingredients

• 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

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

Directions

1. Cook the Veggies:

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

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

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

2. Prep the Egg Mixture:

• In a medium mixing bowl, whisk together the eggs and egg whites for 30 seconds.

• Add the milk, salt, and pepper, and whisk again.

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

3. Bake the Eggs:

• Preheat the oven to 375°F (190°C) and spray a 9×13 baking pan or baking sheet with cooking spray.

• Pour the egg mixture evenly into the pan and 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, top the bottom halves of the muffins with cheddar cheese slices, and return to the oven for the last 3 minutes to melt the cheese.

• Once the eggs are done, use a round glass, mason jar lid, or cookie cutter to cut the baked eggs to fit the muffins.

• Place the cut eggs on the bottom half of each muffin and top with the cheesy muffin half.

5. Serve:

• Assemble all sandwiches and serve immediately, or refrigerate/freezer for later.

Servings and Timing

• Prep Time: 10 minutes

• Cook Time: 25-30 minutes

• Total Time: 35 minutes

• Servings: 6

Variations

• Dairy-Free Option: Swap the cheddar cheese for a dairy-free cheese alternative and use dairy-free milk (such as almond or oat milk).

• Gluten-Free Option: Use gluten-free English muffins to make this sandwich gluten-free.

• Add More Veggies: For extra flavor and nutrition, add sautéed mushrooms, bell peppers, or avocado to the sandwich.

Storage

• Make-Ahead: These breakfast sandwiches can be stored in the refrigerator for up to 4 days. For longer storage, freeze them for up to 2 months.

• Reheating: To reheat, microwave for 1-2 minutes or bake in the oven at 350°F (175°C) for 10-15 minutes until heated through.

FAQs

1. Can I use egg substitutes for the eggs in this recipe?

Yes, you can use egg substitutes like Just Egg or another plant-based egg replacement for a vegan version.

2. Can I add other cheese to this sandwich?

Absolutely! You can use mozzarella, Swiss, or any cheese of your choice for a different flavor.

3. How can I make this sandwich spicier?

Add some hot sauce, sriracha, or a few slices of jalapeño peppers for a spicy kick.

4. Can I add more fillings to the sandwich?

Yes! You can add avocado, sautéed bell peppers, mushrooms, or even some leafy greens for extra flavor and nutrition.

5. Can I bake these sandwiches instead of using the air fryer?

If you’re assembling the sandwiches after baking the egg mixture, you can assemble them and bake them in the oven until the cheese is melted and the sandwiches are heated through (about 10 minutes at 350°F).

6. Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs instead of egg whites, but it will increase the calorie and fat content of the sandwich.

7. Can I make this sandwich vegetarian?

Yes, this recipe is already vegetarian. You can keep it meat-free by omitting any meat and adding more veggies like mushrooms or bell peppers.

8. How do I store leftovers?

Store leftover sandwiches in an airtight container in the refrigerator for up to 4 days or freeze them for up to 2 months.

9. Can I make this sandwich without English muffins?

Yes! You can use whole wheat or gluten-free bread, a bagel, or even a wrap instead of English muffins.

10. Can I prepare this sandwich the night before?

Yes! Assemble the sandwiches the night before and store them in the fridge to bake and serve the next morning.

Conclusion

This Healthy Breakfast Sandwich is a satisfying, nutritious meal that’s perfect for meal prep or busy mornings. Packed with protein from the eggs and cheese, veggies for extra nutrition, and the satisfying crunch of toasted English muffins, it’s a filling breakfast that everyone will love. Plus, it’s easy to customize and can be made dairy-free or gluten-free to suit your dietary needs. Whether you enjoy it fresh or reheat it for later, this sandwich is a great way to start your day!