A healthy breakfast sandwich made of eggs, veggies, & optional turkey & cheese! Make these the day of or make them in advance & store in the freezer!
Be sure to check out some other easy healthy make ahead breakfast recipes: roasted vegetable breakfast muffins, healthy egg muffin cups, and breakfast burrito bowls!
Alright. Alright. I’m pumpin’ the breaks (until tomorrow that is 😉 ) on the sweet, indulgent stuff and bringing you guys this Healthy Breakfast Sandwich.
Although it might not be double chocolate chip cookies, or holiday chocolate fudge … or coffee cake
…
this healthy breakfast sandwich will most definitely blow your healthy, easy breakfast loving self outta the water!
Why? Because
- It’s healthy. Something to balance out all that sugar.
- It can be made in advance. Because there’s no busier time than the holidays!
- It’s a breakfast sandwich. Breakfast sandwiches are literally my favorite. Whole wheat english muffins, eggs, veggies, cheese, optional meat … what’s not to love?
If you’re a new reader to this little food blog we like to call SMTY, let me catch you up.
Currently, Trevor and I are in sunny Cancun, Mexico and lovin’ every minute of it! We’re gone for quite a few days, but I still needed to keep this blog up and running. 🙂
As you can imagine then, November and the beginning of December were h.e.c.t.i.c. as I was trying to recipe test, photograph, and write a bunch of new recipes for you!
This healthy breakfast sandwich could not have come at a more perfect time.
When things get busy, it’s so hard to stay healthy!
Is that just me?
I feel like the busier I get, the more I crave really indulgent, comfy, cozy, probably shouldn’t be eating this every night of the week type food.
H.O.W.E.V.E.R
With Mexico coming up, it was really important for Trevor and I to stay on track with a healthy meal plan!
Well. This healthy breakfast sandwich recipe made it SO easy.
I prepped these on a Sunday night and we enjoyed them all week long!
The best part?
You can …
- Enjoy your healthy breakfast sandwich immediately
- Make the eggs on Sunday, store them in the fridge, and make a breakfast sandwich the morning of
- Make and assemble the breakfast sandwiches and store them in the freezer for up to a month!
This healthy breakfast sandwich has 2 (or optional 3 – 4) components:
- Bread – because bread will forever be my favorite thing in life. I use a whole wheat english muffin to keep these healthy.
- Eggs & veggies – protein and veggies first thing in the AM, yes please!
- The other stuff – cheese and turkey. Not necessary, but super delish!
How do you make a healthy low calorie meal prep breakfast sandwich?
- Saute a bunch of veggies in a touch of olive oil
- Whisk cooked veggies into eggs
- Pour egg mixture into a baking pan, and bake ’em up!
- After the eggs are cooked, use a glass (or circle cookie cutter) to cut them into circles the size of the english muffin
- Place the cut eggs on the bottom “bun” of the english muffin, add on the optional turkey and cheese, then place the top “bun” on
How do I freeze a healthy breakfast sandwich?
- Toast the english muffins.
- On the bottom half of the english muffin, top with egg circle, then optional cheese and turkey.
- Top with the top of the english muffin.
- Repeat with remaining english muffins/eggs/turkey/cheese.
- Wrap each sandwich individually in aluminum foil.
- Place sandwiches in a freezer bag.
- Freeze for up to one month!
How do I reheat frozen breakfast sandwiches?
- Remove sandwich from foil.
- Place on a microwave safe plate that’s been lined with a paper towel.
- Heat until egg has been warmed through and cheese is melty, about 60-90 seconds.
A hearty, yet healthy breakfast sandwich that can be made in advanced, is full of fluffy, tender, veggie filled eggs, and english muffin, and optional meat and cheese?
Is there anything better than that?
– Jennifer
What’s your favorite make ahead breakfast? Show me the yummy!
- 6 large eggs
- 4 large egg whites
- 1 tablespoon olive oil
- 1 small yellow onion diced
- 1 cup chopped broccoli
- 1 (8 oz) package sliced mushrooms
- 2 cups Spinach roughly chopped
- 2 cloves garlic minced
- 1/4 teaspoon black pepper
- salt to taste
- 6 whole wheat english muffins
- 6 turkey slices optional
- 6 slices cheddar cheese optional (I used Sargento 45 calorie slices)
- Preheat oven to 375 degrees F and grease a 9x13 in baking pan with cooking spray.
- Whisk together eggs and egg whites in a large bowl. Set aside.
- Heat olive oil in a large non stick pan over medium heat.
- Add in onions and saute for about 5 minutes.
- Add in broccoli, mushrooms, and spinach cook for another 4 minutes, or until veggies are tender.
- Add in garlic and saute for another 30 seconds.
- Season with salt and pepper.
- Mix with eggs and pour into prepared baking pan.
- Bake in preheated oven for 20-30 minutes, or until the eggs have fully cooked through.
- Use a glass (or some sort of circle cutter) to cut eggs into a circle the size of your english muffins.
- Have leftover scrapes? Use them for another breakfast sandwich, eat them plain for breakfast, or mix them into something else for a meal!
- Toast english muffins to your liking.
- Place cheese on one side and turkey on another.
- Broil in the oven until cheese is melty and the turkey has warmed through.
- Top with cut out eggs and enjoy!
- Store cooked eggs in an airtight container in the fridge and assemble the morning of!
- Toast the english muffins.
- On the bottom half of the english muffin, top with egg circle, then cheese and turkey.
- Top with the top of the english muffin.
- Repeat with remaining english muffins/eggs/turkey/cheese.
- Wrap each sandwich individually in aluminum foil.
- Place sandwiches in a freezer bag.
- Freeze for up to one month!
- To reheat: Remove sandwich from foil. Place on a microwave safe plate that's been lined with a paper towel. Heat until egg has been warmed through and cheese is melty, about 60-90 seconds.
Nutritional information does not include cheese, turkey, or english muffins, as brands vary so greatly.
Wow, these look eggsellent (sorry, couldn’t help myself!) and so, SO convenient! I always kind of assumed that egg-based dishes had to be consumed that morning/day, but I’m glad to hear that’s not the case. I hope you’re having a blast in Cancun!
Hahaha! Can’t resist a good “egg” joke. 😉 I love, love, LOVE make ahead egg dishes…full of protein, healthy, and delicious! We had a GREAT time in Cancun…having a hard time getting back to reality. 😉
Hi from France!
Thanks a lot for this recipe, I tried it for a pic-nic, here is a photo of it : http://imageshack.com/a/img921/4994/DhTLbl.jpg
Very tasty, good job 🙂
Thank you so much Triann! 🙂 Love the photo!!
Made these tonight for a light dinner. Sooooo delicious!!!
Put a slice of tomato and one piece of turkey bacon. Had to make myself stop with one (but so hard to!).
Hi Theresa! Thanks so much for making them! I’m glad you loved them so much… I always have trouble stopping at one, too 😉
would it work to take them from the freezer, leave them in the foil and reheat them in the oven?
That would totally work! 🙂
These turned out so yummy!! I added cilantro and pickled jalapeños and skipped the cheese, which I didn’t miss at all. And I just cut the frittata into rectangles so as not to waste any. Oh and I used turkey sausage in the frittata and I used different veggies. Haha I guess mine was pretty different, but yours was the inspiration!
So glad you like these! It’s a great base for any kind of veggies you like!
Thank you and please keep posting these wonderful recipes,! I am a diabetic and half the time I do not eat right because I’m always in a hurry. With these great recipes it will be so much easier for me to eat healthy and control my sugar. Freezing options are great and I was surprised that it can be done with eggs! Thanks again!
Yay!! Thank you so much! 🙂
Super delicious!!! I added maple honey ham and sliced granny smith apple and a little ketchup. Do you have nutrition info for these per chance? I’m type 1 diabetic and had to wing it a little as far as insulin dosing went.
Love it!! Thank you! Due to limited time, I don’t include nutritional information, but you can use a recipe calculator like this one: http://www.myfitnesspal.com/recipe/calculator 🙂
I’m looking at this recipe as I prepare to join weight watchers. So I’m wondering if you have ever calculated the calories and fat. Wanting to know so I can figure out how many points they would be. The recipe looks great for us on the go busy moms.
Hi Jen! I haven’t, but here’s a great recipe calculator: http://www.myfitnesspal.com/recipe/calculator I’m hoping to include nutritional information starting in 2018, it’s just a big project! 🙂
Any “healthy” recipe worth it’s salt (puuuun) needs the nutiritional information provided. Otherwise it’s of little use.
1. The nutritional information IS listed below the recipe.
2. If there’s any recipe missing nutritional information, you just need to ask, and I’m happy to help you out! 🙂
3. Here’s a great nutritional information calculator that you can use for any recipe: https://www.myfitnesspal.com/recipe/calculator
I’ve been making a similar breakfast sandwich, I add spinach to the egg mixture. Didn’t occur to me to add mushrooms and broccoli…oh these are soooo good! I also topped mine with Applegate’s Applewood Smoked Turkey Bacon, and a slice of real cheddar. We have a coworkers dog at work, he gets a little bit of breakfast every morning, but I can’t bring myself to share any of this sandwich, it’s just so darn good! Thank you for the recipe!
Love it! You’re so welcome Sherry!