Healthy Breakfast Sandwich

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 …

1. Enjoy your healthy breakfast sandwich immediately
2. Make the eggs on Sunday, store them in the fridge, and make a breakfast sandwich the morning of
3. 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:

1. Bread – because bread will forever be my favorite thing in life. I use a whole wheat english muffin to keep these healthy.
2. Eggs & veggies – protein and veggies first thing in the AM, yes please!
3. The other stuff – cheese and turkey. Not necessary, but super delish!

How do you make a healthy low calorie meal prep breakfast sandwich?

1. Saute a bunch of veggies in a touch of olive oil
2. Whisk cooked veggies into eggs
3. Pour egg mixture into a baking pan, and bake ’em up!
4. After the eggs are cooked, use a glass (or circle cookie cutter) to cut them into circles the size of the english muffin
5. 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?

1. Remove sandwich from foil.
2. Place on a microwave safe plate that’s been lined with a paper towel.
3. 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

Healthy Breakfast Sandwich

5 from 16 votes

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!

Prep Time: 10 minutes

Cook Time: 20 minutes

Yield: 6 sandwiches

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Scale

1x2x3x

Ingredients

US Customary - Metric

Egg Mixture

• ▢ 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

The breakfast sandwich

• ▢ 6 whole wheat english muffins
• ▢ 6 turkey slices optional
• ▢ 6 slices cheddar cheese optional (I used Sargento 45 calorie slices)

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Instructions

Egg Mixture

• 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!

Eat immediately option

• 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!

Eat later that week option

• Store cooked eggs in an airtight container in the fridge and assemble the morning of!

Freezer friendly option

• 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.

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STORING

Room Temp:N/A

Refrigerator:2-3 Days

Freezer:1 Month

Reheat:Microwave or bake until heated

*Storage times may vary based on temperature and conditions

Notes

Nutritional information does not include cheese, turkey, or english muffins, as brands vary so greatly. 

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Nutrition Information

Nutrition Facts

Healthy Breakfast Sandwich

Amount Per Serving

Calories 125 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Cholesterol 186mg62%

Sodium 123mg5%

Potassium 345mg10%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 1g1%

Protein 10g20%

Vitamin A 1300IU26%

Vitamin C 18.3mg22%

Calcium 50mg5%

Iron 1.4mg8%

* Percent Daily Values are based on a 2000 calorie diet.

*Note: Nutrition information is estimated and varies based on products used.

Keywords: easy, healthy, meal prep

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Course: Breakfast

Cuisine: American