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This Healthy Breakfast Sandwich is so satisfying and is the perfect recipe to fuel you through your day! Make them ahead, freeze them, or even take one on the go! This is an easy recipe you can have ready for your family all week Long!
We all feel busy all the time with no time to plan meals. Meal planning is one of my go-to strategies for eating healthy without even thinking about it. That is why I created this easy Healthy Breakfast Sandwich that 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!
It is so convenient especially if you cannot find any time to eat a healthy breakfast in the morning.
This sandwich is also hearty and a perfect balance of carbs+good fat+protein to help you stay fuller longer and fuel you through the beginning of any busy day. Check out these broccoli cheddar mini quiche for a low-carb make ahead recipe.
Why you will love this healthy breakfast sandwich
- It only has a few ingredients
- Easy to make in only a few simple steps
- You can make it ahead of time and take it on the go!
- Perfect for kids and adults!
- Better then a pre-frozen packaged breakfast sandwich you would get at a fast food place
- Healthy, hearty and so crazy delicious!
Ingredients needed to make this recipe
How To Make A Healthy Breakfast Sandwich
- 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, add in the cooled, cooked veggies + tomatoes and the shredded cheddar cheese.
Cook the veggies Prep the rest of the ingredients Add veggies and cheese to the eggs
3. Pour the egg and veggie mixture onto a sprayed baking sheet (a 13-by-9 size baking sheet is the perfect size). Make sure to spray the pan so the eggs don’t stick.
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.
Pour egg mixture onto baking sheet 
Bake
5. Once the eggs have cooled, use a round glass, top of a mason jar, or round cookie cutter to cut 6 even size circles. To do this, you want to place the round item (noted above) over the eggs and firmly press down and wiggle it a little. You may need to run a knife around the edges to release it. Pull some of the egg away and lift the circle of egg you cut using a small spatula or pie server.
6. Slice the English muffins, place them onto another pan and toast them in the 375 degree oven for 10 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.
Cut into circles 
Toast the English muffins 
Place cheese onto the English muffins 
Melt the cheese and build the Sandwiches
7. Place the cut eggs onto one half the English muffins and top with the other half or place the eggs onto the half with the cheese and top with the remaining side of the muffin. You can even eat them open face style.
How amazing and delicious does that look? These are so good and filing, which is even better! Plus you can make a bunch and have them ready all week long for a quick + healthy breakfast for the whole family. I mean, that is just fantastic!
How to store make ahead breakfast sandwiches
These sandwiches are so easy to store, of course my family eats them all once I make them, ha ha. If you are planning to make them ahead then you do not want to melt the cheese.
Once you are ready to build the sandwich, toast the English muffins then top 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 a month.
You can also keep them in the refrigerator for up to 4 days.
How to reheat these sandwiches
To reheat these sandwiches from the refrigerator, simply unwrap them and place into a clean paper towel and microwave for 30-45 seconds.
To reheat from a frozen state, unwrap and place into a paper towel then reheat in the microwave for 60-90 seconds.
Recipe Tips
- To cook the eggs, you want to use a 9-by-13 baking sheet since it is the perfect size for this recipe. You want to make sure to spray the baking sheet well with non-stick cooking spray so the eggs don’t stick to the pan.
- 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 the sandwiches when building them.
- If you don’t have English muffins then you can use bread and just cut the eggs into rectangle size pieces to fit the bread. Use the same method as the recipe to toast the bread and melt the cheese.
- Save the remaining baked egg for a quick snack or for quesadillas.
More healthy breakfast recipes
- 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
Did you make this 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.
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Healthy Breakfast Sandwich (A make-ahead recipe)
- Total Time: 35 minutes
- Yield: 6
- Diet: Vegetarian
Description
This Healthy Breakfast Sandwich is so satisfying and is the perfect recipe to fuel you through your day! Make them ahead, freeze them, or even take one on the go! This is an easy recipe you can have ready for your family all week Long!
Ingredients
- Cooking spray or 2 teaspoons olive oil
- 1/2 white onion – diced
- 5 oz fresh spinach
- 6 large eggs
- 4 egg whites
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/4 cup milk
- 1/4 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-by-13 baking pan 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, top of a mason jar, or round cookie cutter to cut the eggs to fit the muffins. To do this To do this, you want to place the round item (noted above) over the eggs and firmly press down and wiggle it a little. You may need to run a knife around the edges to release it. Pull some of the egg away and lift the circle of egg you cut using a small spatula or pie server.
- Place the cut eggs onto one half the English muffins and top with the other half or place the eggs onto the half with the cheese and top with the remaining side of the muffin. You can even eat them open face style
Notes
- To cook the eggs, you want to use a 9-by-13 baking sheet since it is the perfect size for this recipe. You want to make sure to spray the baking sheet well with non-stick cooking spray so the eggs don’t stick to the pan.
- 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 the sandwiches when building them.
- If you don’t have English muffins then you can use bread and just cut the eggs into rectangle size pieces to fit the bread. Use the same method as the recipe to toast the bread and melt the cheese.
- Save the remaining baked egg for a quick snack or for quesadillas.
- See post for storing and reheating instructions.
- Prep Time: 10
- Cook Time: 25
- Category: healthy breakfast
- Method: baked
- Cuisine: american
I tried this recipe because I was looking for new ideas (and easy) for breakfast. I added green peppers and mushrooms to the recipe for more veggies also a touch more spinach for a little extra green. I also used white pepper and organic no salt seasoning. This recipe is simply delicious and totally time saving on busy mornings and can be modified to work for individuals in the family. Great recipe! I will be making this agan!
Thank you Karen! I am so happy you enjoyed it!