Name: Healthy Breakfast Sandwich (Make-Ahead Recipe)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: American
Ingredients: Cooking spray or 2 tsp olive oil; ½ white onion, diced; 5 oz fresh spinach; 6 large eggs; 4 egg whites; ½ tsp kosher salt; ¼ tsp 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 my go-to for busy mornings. It’s packed with protein, filled with fresh veggies, and easily prepped in advance. Whether I keep them in the fridge for the week or stash a few in the freezer, I always have a delicious breakfast ready to grab and go.

Healthy Breakfast Sandwich (Make-Ahead Recipe)

Why You’ll Love This Recipe

This sandwich checks all the boxes for convenience, flavor, and nutrition. I love how easy it is to customize with whatever veggies or cheese I have on hand. It’s also way healthier than a drive-thru breakfast—lower in sodium, high in protein, and totally satisfying. Plus, making a batch ahead of time saves me so much stress during hectic mornings.

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 sautéing the diced onions in a skillet with a bit of cooking spray or olive oil for 2-3 minutes until translucent. Then I toss in the spinach and cook it down for another 2 minutes before removing it from the heat to cool.
While the veggies cool, I whisk together the eggs, egg whites, milk, salt, and pepper in a medium bowl. Once it’s well mixed, I fold in the shredded cheese, tomatoes, and the cooled veggie mixture.
I preheat the oven to 375°F and spray a 9×13 baking pan generously. I pour in the egg mixture, spreading it evenly. Then I bake it for 25-30 minutes, until the eggs are set in the center. I always let it cool for a few minutes to make slicing easier.
As the eggs bake, I toast the split English muffins on a baking sheet in the oven for 10 minutes. At the 7-minute mark, I top the bottom halves with cheddar slices and return them for the final 3 minutes so the cheese melts perfectly.
To portion the eggs, I use a round glass or cookie cutter to match the muffin shape. I also save any leftover egg scraps to eat later on their own.
I place one egg round on the plain muffin half and top it with the melty cheese side. Now they’re ready to eat, store, or freeze.

Servings and Timing

Servings: 6 sandwiches
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Variations

When I want a twist, I love swapping in other veggies like mushrooms, bell peppers, or zucchini—just sauté and cool them first. I’ve also added cooked ground turkey or even some roasted sweet potatoes for more substance. If I’m out of English muffins, I’ve used sprouted grain bread or even bagels instead.

Storage/Reheating

If I’m meal-prepping, I skip melting the cheese and wrap each sandwich in parchment, then foil. I store them in a freezer bag for up to 2 months. In the fridge, they keep well for 5 days in an airtight container.

To reheat from the fridge, I unwrap and microwave for 30-45 seconds. From frozen, I reheat them wrapped in a paper towel for 60-90 seconds. They come out warm and melty every time.

FAQs

Can I make this a dairy-free breakfast sandwich?

Absolutely. I just leave out the cheese or use dairy-free cheese alternatives to keep it plant-based and dairy-free.

Is an egg sandwich a healthy option for breakfast?

It definitely is for me. The mix of eggs and veggies gives me a good balance of protein, fiber, and healthy fats to keep me full and energized all morning.

Can I use egg whites instead of whole eggs?

Yes, and I’ve done it! I replace each whole egg with about 2 egg whites (or 4 tablespoons). It’s a great way to cut back on cholesterol while keeping the protein.

What other bread works for breakfast sandwiches?

I’ve used everything from sprouted grain bread and bagels to gluten-free slices or even biscuits. As long as it holds up to the filling, it works!

What pairs well with these sandwiches?

When I want something extra, I like adding a fruit smoothie, some fresh fruit like a banana or apple, or even a side of Greek yogurt with granola. It rounds out the breakfast and keeps me full longer.

Conclusion

This healthy breakfast sandwich has become a staple in my kitchen. It’s simple, flavorful, and totally customizable. Whether I make a few for the week or stock my freezer for the month, it’s a smart, satisfying way to start the day right.