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
Instructions
- Preheat oven to 375°F and spray a 9×13 baking pan with cooking spray.
- Heat a skillet over medium-low heat with oil or cooking spray. Sauté diced onion for 2–3 minutes until translucent.
- Add spinach and cook until wilted. Season lightly with salt and pepper, then set aside to cool.
- In a mixing bowl, whisk together eggs, egg whites, milk, salt, and pepper.
- Stir in shredded cheddar, cherry tomatoes, and the cooled spinach mixture.
- Pour egg mixture into prepared baking pan and spread evenly. Bake for 25–30 minutes until eggs are fully set. Let cool.
- Meanwhile, slice English muffins and place on a baking sheet. Toast in the oven for 10 minutes.
- After 7 minutes, place cheddar slices on bottom muffin halves and return to oven for 3 minutes to melt cheese.
- Cut baked egg mixture into rounds or squares to fit muffins.
- Assemble sandwiches by placing egg portion on cheesy muffin half, then top with remaining half.
- Serve fresh or let cool fully before wrapping for storage.
Notes
- Can be made dairy-free with plant-based cheese.
- Use gluten-free English muffins for a gluten-free option.
- Sandwiches can be stored in the fridge for 5 days or frozen for up to 2 months.
- Reheat from frozen in microwave for 90 seconds, or from fridge for 30–60 seconds.
- Customize with vegetables like mushrooms, zucchini, or bell peppers.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 sandwich
- Calories: 280
- Sugar: 3g
- Sodium: 520mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 16g
- Cholesterol: 190mg
