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Healthy Breakfast Sandwich (A make-ahead recipe) Recipe

Healthy Breakfast Sandwich (A make-ahead recipe) Recipe
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★★★★★

4.8 from 24 reviews

A nutritious and delicious make-ahead healthy breakfast sandwich featuring a savory egg bake with spinach, cherry tomatoes, and cheddar cheese, served on toasted English muffins with melted cheddar slices for a convenient morning meal.

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

  • 6 large eggs
  • 4 egg whites
  • 1/4 cup milk
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Bread and Oil

  • 6 English muffins – sourdough or whole wheat
  • Cooking spray or 2 teaspoons olive oil

Instructions

  1. Cook the veggies: Heat a skillet over medium-low heat and spray with cooking spray or add olive oil. Add diced onions and cook for 2-3 minutes until translucent. Add spinach, toss, and cook for about 2 minutes until wilted. Remove from heat and let cool.
  2. Prep the egg mixture: In a medium bowl, whisk together eggs and egg whites for about 30 seconds. Add milk, kosher salt, and black pepper, whisking until combined.
  3. Combine ingredients: Add shredded cheddar cheese, sliced cherry tomatoes, and the cooled spinach-onion mixture to the eggs. Gently mix to combine evenly.
  4. Bake the eggs: Preheat oven to 375°F (190°C). Spray a 9×13-inch baking pan with cooking spray. Pour the egg mixture evenly into the pan. Bake for 25-30 minutes until the eggs are set and firm in the center. Remove and allow to cool for a few minutes.
  5. Toast the English muffins and melt cheese: Slice English muffins and arrange on a baking sheet. Place in the oven alongside the eggs and toast for 10 minutes. After 7 minutes, top the bottom halves of muffins with cheddar cheese slices and return to oven for the final 3 minutes to melt.
  6. Cut and assemble sandwiches: Using a round glass, mason jar lid, or round cookie cutter, cut the baked eggs into rounds to fit the muffins. Alternatively, use a knife and spatula to carefully remove and cut the eggs. Place egg rounds on the muffin halves without cheese, then top with the cheese-melted muffin halves. Repeat until all sandwiches are assembled.

Notes

  • Use full-fat or reduced-fat milk depending on your preference.
  • Egg bake can be stored in the refrigerator for up to 3 days and reheated for quick mornings.
  • Substitute cheddar with your favorite cheese like mozzarella or pepper jack if desired.
  • For a dairy-free version, omit cheese or use a plant-based alternative.
  • Spinach can be replaced with kale or other leafy greens.

Nutrition

Keywords: healthy breakfast sandwich, make-ahead breakfast, egg bake, spinach eggs, English muffin sandwich, easy breakfast recipe, low fat breakfast

Find it online: https://foodbylina.com/healthy-breakfast-sandwich-a-make-ahead-recipe-recipe/