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!
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.
Yes! Just skip adding the cheese or use vegan cheese and enjoy!
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.
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.
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.Print