Description
Start your day right with this Healthy Breakfast Sandwich! Fluffy baked eggs, fresh spinach, onions, and tomatoes are combined with melty cheddar cheese, all stacked between crisp whole wheat or sourdough English muffins. Protein-rich and easy to make ahead, these sandwiches are the perfect grab-and-go vegetarian breakfast for busy mornings.
Ingredients
For Cooking Veggies
- Cooking spray or 2 teaspoons olive oil
- 1/2 white onion, diced
- 5 oz fresh spinach
For the Egg Mixture
- 6 large eggs
- 4 egg whites
- 1/4 cup milk
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Add-ins & Sandwich Components
- 1/4 cup shredded cheddar cheese
- 1 cup sliced cherry tomatoes
- 6 English muffins (sourdough or whole wheat preferred)
- 6 cheddar cheese slices
Instructions
- Cook the Veggies: Heat a skillet over medium-low heat and spray with cooking spray or add olive oil. Once hot, add the diced onions and cook for 2-3 minutes until translucent. Stir in the spinach and cook until wilted, about 2 minutes. Remove the mixture from the skillet and let it cool.
- Prep the Egg Mixture: In a medium-sized mixing bowl, crack the eggs and add the egg whites, whisking well for about 30 seconds until fully combined. Whisk in the milk, salt, and pepper. Add the shredded cheddar cheese, sliced cherry tomatoes, and the cooled spinach-onion mixture, then gently mix everything together until evenly distributed.
- Bake the Eggs: Preheat your oven to 375°F (190°C) and spray a 9×13-inch baking pan or baking sheet thoroughly with cooking spray to prevent sticking. Pour the egg mixture into the prepared pan, spreading it out evenly. Bake for 25-30 minutes, until the eggs are set and firm in the middle. Remove from the oven and let cool for a few minutes.
- Toast the English Muffins: While the eggs are baking, slice the English muffins in half and arrange them on a baking sheet. Place them in the oven (alongside the eggs, if space allows) and toast for 10 minutes. After 7 minutes, add a slice of cheddar cheese to the bottom half of each muffin and return to the oven to finish toasting and melt the cheese, about 3 minutes. Remove from oven.
- Assemble the Breakfast Sandwiches: Use a round glass, mason jar lid, or round cookie cutter to portion the baked eggs into pieces that fit your muffins. If you don’t have a cutter, simply use a knife to cut rectangles or squares, lifting with a spatula. Place a cut egg round onto the muffin half without cheese, then cap it with the half topped with melted cheddar. Repeat with the remaining sandwiches and serve fresh, or wrap for later.
Notes
- Sandwiches can be wrapped individually and refrigerated for up to 4 days, or frozen for up to 1 month.
- Reheat in the microwave (wrapped in a paper towel) for 60-90 seconds, or until heated through.
- Swap in your favorite veggies like bell peppers or mushrooms for variety.
- Try whole wheat or multigrain muffins for extra fiber.
- For a spicy kick, add hot sauce or a sprinkle of chili flakes before serving.
Nutrition
- Serving Size: 1 sandwich
- Calories: 260
- Sugar: 4g
- Sodium: 530mg
- Fat: 11g
- Saturated Fat: 5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 3g
- Protein: 16g
- Cholesterol: 175mg
