Description
This Healthy Breakfast Sandwich recipe is a delicious and nutritious make-ahead option perfect for busy mornings. Sautéed onions and fresh spinach combine with fluffy baked eggs, cheddar cheese, and cherry tomatoes, all layered on toasted English muffins. This recipe is customizable, freezer-friendly, and can be easily adapted to suit dietary preferences.
Ingredients
Scale
Vegetables and Cheese
- 1/2 white onion, diced
- 5 oz fresh spinach
- 1 cup sliced cherry tomatoes
- 1/4 cup shredded cheddar cheese
- 6 cheddar cheese slices
Egg Mixture
Others
- Cooking spray or 2 teaspoons olive oil
- 6 English muffins (sourdough or whole wheat)
Instructions
- Cook the veggies: Heat a skillet over medium-low heat and spray it with cooking spray or add olive oil. Once hot, add the diced onions and cook for 2-3 minutes until translucent. Add the spinach and cook until wilted, about 2 minutes. Remove from heat and let cool completely.
- Prep the egg mixture: In a medium mixing bowl, whisk the eggs and egg whites together for about 30 seconds. Add the milk, kosher salt, and black pepper, then whisk again until fully combined. Fold in the shredded cheddar cheese, sliced cherry tomatoes, and the cooled spinach and onion mixture lightly to combine.
- Bake the eggs: Preheat the oven to 375°F (190°C). Spray a 9×13-inch baking pan or baking sheet thoroughly with cooking spray. Pour the egg mixture evenly into the pan and bake for 25-30 minutes until the eggs are set and firm in the center. Remove from the oven and allow to cool for a few minutes.
- Toast the English muffins: While the eggs bake, slice the English muffins in half and arrange them cut side up on another baking sheet. Place them in the oven alongside the eggs and toast for 10 minutes. After 7 minutes, add a cheddar cheese slice to each bottom muffin half and return to the oven for the remaining 3 minutes to melt the cheese. Remove from oven.
- Assemble the sandwiches: Use a round glass, the top of a mason jar, or a cookie cutter to cut the baked egg mixture to fit the English muffins. Carefully lift the cut eggs from the pan with a spatula. Place each egg round onto the muffin halves without cheese, then top with the cheese-covered muffin halves. Repeat until all 6 sandwiches are built.
Notes
- Variations: Make this recipe dairy-free by omitting the cheese or using dairy-free alternatives. Substitute gluten-free bread to make it gluten-free. Experiment with other quick-cooking vegetables like broccoli, bell peppers, or zucchini by cooking and cooling them before mixing with the eggs.
- Tips: Use a well-sprayed 9×13 baking pan to prevent the eggs from sticking. Allow the cooked vegetables to cool fully before combining with the egg mixture to ensure even cooking. Cut eggs to fit the bread you are using for best sandwich assembly.
- Storing: Store prepared sandwiches in an airtight container in the refrigerator for up to 5 days. For longer storage, wrap each sandwich and freeze for up to 2 months.
- Reheating: From frozen, wrap a sandwich in a paper towel and microwave for 90 seconds until heated through. From the refrigerator, microwave for 30-60 seconds or until warmed.
Nutrition
- Serving Size: 1 sandwich
- Calories: 320
- Sugar: 3g
- Sodium: 580mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 3g
- Protein: 22g
- Cholesterol: 210mg
