Healthy Breakfast Sandwich

Looking for a quick and easy healthy breakfast sandwich recipe that will leave you full and ready to take on the day? Well, lucky you – you’ve found it!

Making this breakfast egg sandwich takes no more than 15 minutes from start to finish. It’s packed with protein and veggies, which makes it healthy and super satiating. Basically, the perfect meal to start your day strong!

Healthy Breakfast Sandwich Ingredients:

• Eggs. That’s what the sandwich is based around.
• Spinach. Yes, you can start your day with leafy greens! You know what they say – eat the frog first thing. In this case, the frog is spinach and you’ve got one of the most important food groups into your diet already!
• Red bell pepper, garlic and scallions. You can never go wrong with adding more veggies. And these provide a ton of flavor and nutrients to your healthy breakfast sandwich.
• Parmesan cheese. You can also add some cheddar or mozzarella.
• Olives and Jalapenos. I basically can’t make anything without olives, and this recipe is no exception.
• Olive oil, salt and pepper.
• Avocado and Tomato. Some more fresh produce for the sandwich.
• Bread. Well, let’s not forget that it’s a sandwich! We need bread. I had made my own bun using oats, but you can use whichever type of bread you love. Whether it’s toast, bagels, English muffins, pitas or even tortillas for a wrap – all will work!

How to Make This Healthy breakfast sandwich

These healthy breakfast sandwiches are pretty easy to put together. You basically make a frittata or an egg bake – whatever you choose and then use it as the filling for your sandwich. I promise it’s easy, here we go:

Chop the bell pepper, scallions and mince the garlic. Wash the spinach.

Add them to a pan with olive oil and saute for 2-3 minutes.

In a bowl beat the eggs together.

Then add in the sauteed vegetables, the chopped olives and the Parmesan cheese.

After that mix everything together. Adding some basil or other herbs you like, would be lovely here.

You can either fry this egg mixture in the same pan as a frittata, although flipping can be tricky, but it’s manageable.

That’s what I chose to do. Or you can also line a small pan with baking paper and bake at 350F/180C for 15 minutes. This is a great option if you’d like to meal prep the recipe for the week.

Next toast your bread – you need 2 slices. Mash the avocado with some minced garlic, a pinch of salt and black pepper. Then spread over the toasted bread.

Add some pickled or raw jalapenos on top, then 1/3 or as much as you want from the frittata, some mozzarella and a tomato slice on top.

Cover with the other slice of bread and enjoy immediately!

Options

If something from the list of ingredients isn’t a favorite of yours, you’re more than free to remove it. It’s your breakfast sandwich after all. If you are looking for more options, here are some choices:

• Add some more veggies – sliced cucumbers, some fresh green lettuce, some red onion – whatever you like and have, put it to good use.
• Sauces go a long way – Sriracha, a yogurt-garlic sauce, some dijon mustard – all those will make the taste of this sandwich unforgettable!
• Wrap it: Wrap everything up and you’ve got a breakfast burrito. You can even toast it afterward.

How to Meal Prep

As mentioned, this breakfast sandwich recipe is great for meal prep. You basically need to bake or make the frittata. Store that in the fridge and whenever needed – assemble your sandwich!

More Healthy Breakfast Ideas

Well, I hope you enjoy this easy healthy breakfast sandwich recipe when you give it a try! If you’re looking for more healthy breakfast ideas, check these out:

• Yogurt Breakfast Bowls
• Crustless Tuna Breakfast Quiche
• Healthy Breakfast Salad

Yield: 3

Healthy Breakfast Sandwich Recipe

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Looking for a quick and easy healthy breakfast sandwich recipe that will leave you full and ready to take on the day? Making this easy egg sandwich takes no more than 15 minutes from start to finish. It's packed with protein and veggies, which makes it healthy and super satiating.

Prep Time 10 minutes

Cook Time 5 minutes

Total Time 15 minutes

Ingredients

For The Eggs

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• 3 eggs
• 1/4 cup red bell pepper, chopped
• 2 scallions, thinly chopped
• 1 garlic cloves, minced
• 2 cups spinach
• 1 tbsp olive oil
• 1 tbsp olives, pitted and chopped
• 2 tbsp Parmesan cheese

Additionally

Toggle ingredient group

• 1 Tomato, slices
• 1 avocado
• 1 garlic clove, minced
• 1-2 Jalapenos
• 3 English muffins / bread of choice
• 2 tbsp mozzarella

Instructions

1. Chop the bell pepper, scallions and spinach and mince the garlic.
2. Add them to a pan with olive oil and saute for 2-3 minutes.
3. In a bowl beat the eggs together. Then add in the sauteed vegetables, the chopped olives and the Parmesan cheese. After that mix everything together. Adding some basil or other herbs you like, would be lovely here.
4. You can either fry this egg mixture in the same pan as a frittata, although flipping can be tricky, but it's manageable. That's what I chose to do. Or you can also line a small pan with baking paper and bake at 350F/180C for 10-15 minutes. This is a great option if you'd like to meal prep the recipe for the week.
5. Next toast your bread - you need 2 slices. Mash the avocado with some minced garlic, a pinch of salt and black pepper. Then spread over the toasted bread.
6. Add some pickled or raw jalapenos on top, then 1/3 or as much as you want from the frittata, mozzarella and a tomato slice on top.
7. Cover with the other slice of bread and enjoy immediately!

Nutrition Information

Yield

3

Serving Size

1
Amount Per Serving Calories 450Total Fat 23gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 16gCholesterol 193mgSodium 584mgCarbohydrates 45gFiber 10gSugar 3gProtein 19g