Why You’ll Love This Recipe
- Make-Ahead Convenience: Prepare in advance and enjoy quick, nutritious breakfasts throughout the week.
- Packed with Veggies: Loaded with fresh spinach, tomatoes, and onions for a wholesome start.
- Customizable: Easily made dairy-free or gluten-free to suit your dietary needs.
- Balanced and Filling: Protein-rich eggs combined with fiber from veggies and whole grains keep you satisfied.
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
- Cook the Veggies:
Heat a skillet over medium-low heat, spray with cooking spray or add olive oil. Add diced onions and cook for 2-3 minutes until translucent. Add spinach and toss, cooking until wilted, about 2 minutes. Remove and let cool. - Prep the Egg Mixture:
In a medium bowl, whisk together eggs and egg whites for about 30 seconds. Add milk, salt, and pepper; whisk to combine. Stir in shredded cheddar cheese, cherry tomatoes, and the cooked spinach and onions. - Bake the Eggs:
Preheat oven to 375°F (190°C). Spray a 9×13-inch baking pan with cooking spray. Pour the egg mixture evenly into the pan. Bake for 25-30 minutes until eggs are set and firm. Remove and cool for a few minutes. - Build the Sandwiches:
While eggs bake, slice and toast English muffins on a baking sheet in the oven for 10 minutes. After 7 minutes, top the bottom halves with cheddar slices and return to oven for 3 minutes to melt cheese. Remove from oven. - Cut and Assemble:
Use a round glass, mason jar top, or cookie cutter to cut the baked eggs to fit the muffins. Place the egg rounds on the muffin halves without cheese, then top with the cheese-topped muffin halves. Repeat until all sandwiches are assembled.
Servings and Timing
- Yield: 6 sandwiches
- Total Time: 35 minutes
Variations
- Dairy-Free: Skip cheese or use dairy-free cheese alternatives.
- Gluten-Free: Use gluten-free English muffins or bread.
- Veggie Options: Add cooked broccoli, bell peppers, or zucchini (ensure they are cooked and cooled before adding).
Storage and Reheating
- Storage: Keep sandwiches in an airtight container in the refrigerator for up to 5 days, or freeze up to 2 months in freezer-safe containers.
- Reheating: From frozen, wrap in a paper towel and microwave for 90 seconds. From refrigerator, microwave 30-60 seconds until warm.
FAQs
Can I use whole eggs only?
Yes, but using some egg whites reduces fat and calories while keeping protein high.
How do I prevent soggy sandwiches when reheating?
Wrap sandwiches in a paper towel to absorb moisture during reheating.
Can I use different bread?
Absolutely! Any bread or muffin that you prefer can be used.
Is this recipe freezer-friendly?
Yes! These sandwiches freeze well and reheat quickly.
Conclusion
This Healthy Breakfast Sandwich recipe offers a perfect balance of nutrition, convenience, and delicious flavor. With its make-ahead option, it simplifies busy mornings without sacrificing taste or health. Whether you stick to the classic veggies and cheese or customize with your favorite add-ins, these sandwiches will keep you energized and satisfied. Ideal for meal prepping, they’re a versatile addition to your breakfast routine that makes healthy eating easy and enjoyable.
Healthy Breakfast Sandwich
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Total Time: 35-40 minutes
- Yield: 6 sandwiches
- Category: Breakfast
- Method: Baking, sautéing, assembling
- Cuisine: American
- Diet: Vegetarian
Description
Healthy Breakfast Sandwich is a make-ahead, veggie-packed egg sandwich with spinach, tomatoes, onions, and cheddar cheese on toasted English muffins. It’s customizable, balanced, and perfect for busy mornings.
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
Instructions
- Cook the veggies: Heat skillet over medium-low, add cooking spray or oil, sauté onions for 2-3 minutes until translucent, add spinach and cook until wilted, about 2 minutes. Remove and cool.
- Prep egg mixture: Whisk eggs and egg whites for 30 seconds, add milk, salt, pepper, then stir in cheddar, cherry tomatoes, and cooked veggies.
- Bake eggs: Preheat oven to 375°F (190°C), spray 9×13 pan, pour egg mixture evenly, bake 25-30 minutes until set. Cool a few minutes.
- Build sandwiches: Toast English muffins on baking sheet for 10 minutes. After 7 minutes, top bottom halves with cheddar slices, return for 3 minutes to melt cheese. Remove.
- Cut and assemble: Use round cutter to cut baked eggs to muffin size, place egg rounds on muffin halves without cheese, top with cheese-topped halves. Repeat for all sandwiches.
Notes
Use dairy-free cheese or omit for dairy-free option.
Use gluten-free muffins or bread for gluten-free version.
Add cooked broccoli, bell peppers, or zucchini as extra veggies (cooked and cooled).
