Name: Healthy Breakfast Sandwich
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
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

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This healthy breakfast sandwich is a delicious, meat-free way to start the day. It’s loaded with eggs, fresh spinach, tomatoes, and melty cheddar cheese—all tucked into a perfectly toasted English muffin. I like making a batch in advance, so I always have a nutritious, grab-and-go breakfast ready during the week.

Healthy Breakfast Sandwich

Why You’ll Love This Recipe

I love how quick and easy these sandwiches are to prepare. The ingredients are simple, the steps are straightforward, and they’re ideal for meal prep. They’re hearty without being heavy, totally meat-free, and still packed with protein and flavor. Plus, I can freeze them and reheat one in less than two minutes.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

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

Directions

I start by heating a skillet over medium-low heat with oil or cooking spray. I sauté the diced onion for 2–3 minutes until translucent, then add the spinach and cook until wilted. I season lightly with salt and pepper and set the mixture aside to cool.
In a mixing bowl, I whisk together the eggs, egg whites, milk, salt, and pepper. Then I stir in the shredded cheddar, cherry tomatoes, and the cooled spinach mixture.
I spray a 9×13 baking pan well and pour in the egg mixture, spreading it evenly. I bake it at 375°F for 25–30 minutes until the eggs are fully set. Once done, I let it cool for a few minutes to make it easier to cut.
While the eggs bake, I slice the English muffins and place them on a separate baking sheet. I toast them in the oven for 10 minutes. After 7 minutes, I place the cheddar slices on the bottom halves and return them to the oven for the final 3 minutes to melt the cheese.
Once the eggs have cooled, I cut them into rounds or squares to fit the muffins. I place each portion onto the cheesy half of the muffin and top with the other half to complete the sandwich.
I enjoy them fresh, or I let them cool fully before wrapping and storing for later.

Servings and Timing

This recipe makes 6 breakfast sandwiches.
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes
Each sandwich is one serving and makes a filling, balanced breakfast.

Variations

I sometimes swap the spinach for other veggies like bell peppers, mushrooms, or zucchini. I also like using different cheeses such as mozzarella or a dairy-free alternative when I want something lighter. Gluten-free English muffins work well too if I’m keeping things gluten-free.

Storage/Reheating

After assembling, I let the sandwiches cool completely. Then I wrap each one in parchment paper and foil and place them in a freezer-safe bag or container. They last up to 2 months in the freezer or 5 days in the fridge.

To reheat from frozen, I unwrap one, wrap it in a clean paper towel, and microwave for 90 seconds. From the fridge, 30–60 seconds is usually perfect. They can also be reheated in the oven at 350°F until warmed through.

FAQs

Can I make this recipe dairy-free?

Yes, I skip the cheese or use a plant-based cheese. The sandwiches still taste great and hold together nicely.

Are these breakfast sandwiches healthy?

I think so—they’re full of protein from the eggs and fiber from the veggies and whole grains. They help me stay full and focused without needing any processed meats.

Can I use only egg whites?

Absolutely. I just substitute two egg whites for every whole egg. It lightens up the sandwich while keeping the protein high.

What kind of bread can I use if I don’t have English muffins?

I’ve made these with whole grain bread, gluten-free bread, and even bagels. I just cut the egg into the right shape to fit whatever bread I’m using.

What can I serve with these sandwiches?

For a more filling breakfast, I’ll add a fruit smoothie, some fresh fruit like an apple or banana, or a scoop of Greek yogurt with granola.

Conclusion

These healthy breakfast sandwiches are a staple in my kitchen. They’re easy to make, vegetarian, customizable, and perfect for meal prep. Whether I’m heading out the door or enjoying a quiet morning, I always feel good knowing I’ve got a wholesome breakfast ready to go.