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    Pinch Me Good! » Breakfast » Healthy Breakfast Sandwich (A make-ahead recipe)

    Healthy Breakfast Sandwich (A make-ahead recipe)

    September 22, 2020 by Amy 2 Comments

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    6 English muffins topped with melted cheese and egg and veggies circles on a baking sheet.
    3 English muffins topped with egg and veggie circles with 3 more next to it with slices of cheddar cheese on them.
    Hand placing a round metal lid on to a pan of cooked eggs with veggies.
    Cooked eggs with spinach and tomatoes on a baking sheet.
    Round glass bowl filled with whisked eggs with cooked spinach in a pan behind it and sliced tomatoes next to it with sliced English muffins and shredded cheese in front of it.

    Please note that some of the links are affiliate links and I will earn a commission if you purchase through those links.

    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!

    Three breakfast sandwiches stacked on top of one another on.a plate with wrapped sandwiches and a cup of coffee behind it.

    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

    1. 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.
    2. Whisk the eggs with some milk, salt & pepper, add in the cooled, cooked veggies + tomatoes and the shredded cheddar cheese.
    • Sautéed spinach and onions in a pan.
      Cook the veggies
    • Round glass bowl filled with whisked eggs with  cooked spinach in a pan behind it and sliced tomatoes next to it with sliced English muffins and shredded cheese in front of it.
      Prep the rest of the ingredients
    • Whisk eggs in a bowl with spinach and tomatoes with a wooden spatula in the bowl.
      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.

    • Uncooked eggs with spinach and tomatoes spread onto a baking sheet.
      Pour egg mixture onto baking sheet
    • Cooked eggs with spinach and tomatoes on a 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.

    • Hand placing a round metal lid on to a pan of cooked eggs with veggies.
      Cut into circles
    • 6 toasted English muffins on a baking sheet.
      Toast the English muffins
    • 3 English muffins topped with egg and veggie circles with 3 more next to it with slices of cheddar cheese on them.
      Place cheese onto the English muffins
    • 6 English muffins topped with melted cheese and egg and veggies circles on a baking sheet.
      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.

    Healthy veggie and egg breakfast sandwich sliced open on a round white plate with more sandwiches behind it.

    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.

    Breakfast sandwiches wrapped in brown parchment paper with a cup of coffee behind them and spinach leaves and a few cherry tomato scattered around them.

    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
    Egg and veggie sandwich on an English muffin, wrapped in brown parchment paper sliced in half on a plate with more wrapped sandwiches and a mug of coffee behind it.

    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.

    Print
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    Healthy Breakfast Sandwich (A make-ahead recipe)


    • Author: Amy
    • Total Time: 35 minutes
    • Yield: 6
    • Diet: Vegetarian
    Print Recipe
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    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

    Scale
    • 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

    1. 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

    1. 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. 
    2. 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

    1. 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

    1. 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. 
    2. 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.
    3. 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

    Equipment

    Image of baking sheet

    baking sheet

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    Image of mixing bowl

    mixing bowl

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    Notes

    1. 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.
    2. You can mix up the veggies and use steamed broccoli, roasted red bell peppers, mushrooms or even roasted butternut squash.
    3. 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.
    4. 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.
    5. Save the remaining baked egg for a quick snack or for quesadillas.
    6. See post for storing and reheating instructions. 
    • Prep Time: 10
    • Cook Time: 25
    • Category: healthy breakfast
    • Method: baked
    • Cuisine: american

    Did you make this recipe?

    Tag @pinchmegoodfood on Instagram and hashtag it #pinchmegoodfood

    « Healthy Air Fryer Eggplant Parmesan – Gluten Free
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    Filed Under: Breakfast, Freezer-Friendly Meals, Healthy Spring Recipes, Kid-Friendly, Meal Planning and Prep, Most Popular, Vegetarian Meals

    Reader Interactions

    Comments

    1. Karen W.

      March 2, 2022 at 9:51 am

      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!

      Reply
      • Amy

        March 4, 2022 at 11:10 am

        Thank you Karen! I am so happy you enjoyed it!

        Reply

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