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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! showmetheyummy.com #healthy #breakfast
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5 from 18 votes

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!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Keyword: easy, healthy, meal prep
Servings: 6 sandwiches
Calories: 125kcal

Ingredients

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)

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.

Video

Notes

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

Nutrition

Calories: 125kcal | Carbohydrates: 4g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 186mg | Sodium: 123mg | Potassium: 345mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1300IU | Vitamin C: 18.3mg | Calcium: 50mg | Iron: 1.4mg