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Healthy Breakfast Sandwich (A make-ahead recipe)


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4.5 from 2 reviews

  • Author: Amy
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Diet: Vegetarian

Description

This healthy breakfast sandwich is loaded with eggs and veggies! It makes the perfect healthy and filling make-ahead breakfast that you can store in the refrigerator or freezer and easily reheat in seconds. It is also vegetarian and easily made dairy-free, or gluten-free! Plus it is so DELICIOUS!


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 9×13 baking pan or baking sheet 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, the top of a mason jar, or a round cookie cutter to cut the eggs to fit the muffins. You can also use a knife to cut them and a spatula to lift the eggs from the pan. To cut the eggs press the jar or cookie cutter into the cooked eggs then use a knife to lift the eggs from the pan. 
  3. Place the cut eggs onto the opposite side of the bread without the cheese then top with the other side of the bread that has the melted cheese on it. Continue until you have built all of the breakfast sandwiches. 

Notes

Variations: Make this dairy-free by skipping the cheese or using dairy-free cheese. You can use gluten-free bread to make this recipe gluten-free. Use any quick-cooking veggies like broccoli, bell peppers, or even zucchini. Just make sure you cook and cool them before mixing them with the eggs. 

Tips: Use a 9×13 baking pan or baking sheet that is sprayed well with cooking spray to cook the eggs. Allow the veggies to cool completely before combining them with the eggs. Cut the eggs to fit the bread you are using. 

Storing: Thes egg sandwiches can be stored in an airtight container in the refrigerator for up to 5 days. You can also wrap them up and store them in a freezer-friendly container in the freezer for up to 2 months. 

Reheating: To reheat from frozen, wrap a frozen sandwich in a paper towel and heat it for 90 seconds in the microwave. From the refrigerator, you can reheat these sandwiches on a microwave-safe plate for 30-60 seconds or until warmed through. 

  • Prep Time: 10
  • Cook Time: 25
  • Category: healthy breakfast
  • Method: baked
  • Cuisine: american