Healthy Breakfast Sandwich (Make-Ahead Recipe) Recipe
This Healthy Breakfast Sandwich is a nutritious and flavorful make-ahead recipe perfect for busy mornings. Combining fresh spinach, eggs, and cheddar cheese on hearty whole wheat or sourdough English muffins, it’s a balanced and satisfying meal packed with protein and veggies. The sandwiches can be prepared in advance, making them an ideal grab-and-go breakfast option that doesn’t compromise on taste or health.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 6 sandwiches 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Vegetables and Dairy
- Cooking spray or 2 teaspoons olive oil
- ½ white onion, diced
- 5 oz fresh spinach
- 1 cup sliced cherry tomatoes
- ¼ cup shredded cheddar cheese
- 6 cheddar cheese slices
- ¼ cup milk
Egg Mixture
- 6 large eggs
- 4 egg whites
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Bread
- 6 English muffins – sourdough or whole wheat
Instructions
- Prepare the Vegetables: Heat cooking spray or 2 teaspoons of olive oil in a skillet over medium heat. Add the diced white onion and sauté until translucent and fragrant, about 3-4 minutes. Then, add the fresh spinach and cook until wilted, approximately 2-3 minutes. Remove from heat and set aside.
- Make the Egg Mixture: In a large bowl, whisk together 6 large eggs, 4 egg whites, ¼ cup milk, ½ teaspoon kosher salt, and ¼ teaspoon ground black pepper until fully combined and slightly frothy.
- Cook the Eggs: Pour the egg mixture into the skillet with the cooked onions and spinach over medium-low heat. Slowly cook the eggs, stirring gently, until soft scramble forms but eggs are still moist and creamy, approximately 5-7 minutes. Stir in the shredded cheddar cheese just before finishing cooking to melt it through the eggs.
- Prepare the English Muffins: Split the English muffins in half and toast them lightly until golden brown.
- Assemble the Sandwiches: On the bottom half of each English muffin, layer a portion of the scrambled spinach and cheese eggs. Add sliced cherry tomatoes on top, then place a slice of cheddar cheese over the eggs for extra flavor and creaminess. Top with the other half of the muffin.
- Make Ahead and Store: Wrap each sandwich individually in parchment or plastic wrap and store in the refrigerator for up to 3 days. To serve, reheat sandwiches in a toaster oven or skillet until cheese is melted and the sandwich is warmed through.
Notes
- Use whole wheat or sourdough English muffins for a healthier, fiber-rich option.
- For a lower-fat version, reduce or omit the cheddar cheese.
- This recipe can be easily doubled or tripled for meal prepping multiple sandwiches.
- Substitute spinach with kale or arugula if preferred.
- To make it dairy-free, omit cheese and use a plant-based milk alternative.
- Reheat gently to avoid overcooking the eggs and drying out the sandwich.
Keywords: healthy breakfast sandwich, make ahead breakfast, healthy eggs sandwich, spinach and egg sandwich, easy breakfast recipe
