Healthy Breakfast Sandwich Recipe
Start your day strong with this Healthy Breakfast Sandwich — a protein-packed, delicious, and balanced option perfect for busy mornings. Made with whole grains, lean protein, and healthy fats, it’s a satisfying way to fuel your body without the heavy calories or processed ingredients found in fast food versions.
Equipment
- Non-stick skillet or frying pan
- Small bowl (for whisking egg)
- Spatula
- Knife and cutting board
- Toaster or toaster oven
- Optional: silicone egg ring or biscuit cutter (for round eggs)
Ingredients
- 1 whole-grain English muffin or sandwich thin toasted
- 1 large egg or egg white for lower fat
- 1 slice low-fat cheese cheddar, mozzarella, or Swiss
- 1 slice turkey bacon chicken sausage, or plant-based alternative
- 1 slice tomato
- 1 handful fresh spinach or arugula
- Salt and pepper to taste
- Cooking spray or 1 tsp olive oil
Instructions
Step 1: Toast the Bread
- Lightly toast the whole-grain English muffin or sandwich thin until golden brown. Set aside.
Step 2: Cook the Protein
- In a non-stick skillet over medium heat, cook the turkey bacon or plant-based sausage for 2–3 minutes per side until lightly browned and cooked through. Remove from pan and set aside.
Step 3: Cook the Egg
- Spray the pan with cooking spray or add a little olive oil. Crack the egg into the pan (use a silicone egg ring for a round shape). Season with salt and pepper. Cook for 2–3 minutes until the white is set. Flip for over-easy or cook longer for over-hard.
Step 4: Assemble the Sandwich
- Place the cheese slice on the bottom half of the toasted muffin. Add the cooked egg, turkey bacon, tomato slice, and spinach. Top with the other half of the muffin.
Step 5: Serve and Enjoy
- Serve immediately or wrap in foil for an on-the-go breakfast. You can also freeze for future busy mornings (see tips below).
Notes
Variations & Add-ins
- Avocado: Add mashed avocado for healthy fats.
- Hot Sauce or Salsa: For a flavorful kick.
- Egg Whites Only: Lower the cholesterol and fat.
- Veggies: Add sautéed mushrooms or bell peppers for more fiber.