Healthy Make-Ahead Breakfast Sandwich with Spinach, Cherry Tomatoes, and Cheddar Recipe

Introduction

This healthy breakfast sandwich is a delicious way to start your day with protein and fresh veggies. It’s easy to make ahead and perfect for busy mornings when you need a quick, satisfying meal. The combination of eggs, spinach, tomatoes, and cheddar cheese on toasted English muffins creates a flavorful and nutritious sandwich.

Ingredients

• Cooking spray or 2 teaspoons olive oil
• 1/2 white onion, diced
• 5 oz fresh spinach
• 6 large eggs
• 4 egg whites
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1/4 cup milk
• 1/4 cup shredded cheddar cheese
• 1 cup sliced cherry tomatoes
• 6 English muffins (sourdough or whole wheat)
• 6 cheddar cheese slices

Instructions

1. Step 1: 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 and cook for about 2 minutes until wilted. Remove from heat and let cool.
2. Step 2: In a medium bowl, whisk together eggs and egg whites for about 30 seconds. Stir in milk, salt, and pepper until combined.
3. Step 3: Add shredded cheddar cheese, cherry tomatoes, and the cooled spinach-onion mixture to the eggs. Gently mix to combine all ingredients.
4. Step 4: Preheat the oven to 375°F. Spray a 9×13 baking pan with cooking spray to prevent sticking. Pour the egg mixture evenly into the pan and bake for 25-30 minutes until eggs are set and firm in the center. Remove from oven and let cool for a few minutes.
5. Step 5: While eggs bake, slice the English muffins and place them on a separate baking sheet. Toast in the oven for 10 minutes. After 7 minutes, top muffin bottoms with cheddar cheese slices and return to the oven for the last 3 minutes to melt the cheese. Remove from oven.
6. Step 6: Use a round glass, mason jar lid, or cookie cutter to cut the baked eggs into rounds that fit the muffin size. Alternatively, use a knife and spatula to cut and lift the eggs from the pan.
7. Step 7: Assemble the sandwiches by placing the egg rounds onto the muffin halves without cheese. Top with the cheese-melted halves and serve.

Tips & Variations

• Use whole grain English muffins for added fiber and nutrition.
• Swap cheddar for your favorite cheese like pepper jack or Swiss for different flavors.
• Add cooked bacon or avocado slices for extra richness and texture.
• Make sandwiches ahead and refrigerate for up to 3 days; reheat wrapped in a damp paper towel.

Storage

Store assembled sandwiches wrapped tightly in the refrigerator for up to 3 days. To reheat, wrap in a damp paper towel and microwave for 30-60 seconds until warmed through. The egg bake without muffins can also be refrigerated and sliced fresh for sandwiches later.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I freeze these breakfast sandwiches?

Yes, you can freeze the sandwiches before assembling by storing the egg bake and toasted muffins separately. Wrap them tightly and freeze for up to 1 month. Thaw overnight in the refrigerator before assembling and reheating.

What can I substitute for fresh spinach?

Baby kale or Swiss chard work well as substitutes and provide a similar texture and nutrition. If using frozen spinach, be sure to thaw and squeeze out excess moisture before adding.

Healthy Make-Ahead Breakfast Sandwich with Spinach, Cherry Tomatoes, and Cheddar Recipe

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★★★★★

4.7 from 74 reviews

• Author: Naomi
• Total Time: 55 minutes
• Yield: 6 sandwiches 1x
• Diet: Low Fat

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Description

This Healthy Breakfast Sandwich recipe is a make-ahead, nutritious morning meal that combines sautéed spinach and onions, fluffy baked eggs with cheddar cheese, and toasted English muffins topped with melted cheddar slices. It’s perfect for busy mornings, offering a balanced breakfast with protein, veggies, and whole grains in a convenient sandwich form.

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Ingredients

Scale 1x2x3x

Vegetables & Cheese

• 1/2 white onion, diced
• 5 oz fresh spinach
• 1/4 cup shredded cheddar cheese
• 1 cup sliced cherry tomatoes
• 6 cheddar cheese slices

Egg Mixture

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

Others

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

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Instructions

1. 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. Add the spinach and cook for about 2 minutes until wilted. Remove from heat and allow to cool.
2. Prep the egg mixture: In a medium bowl, whisk together the eggs and egg whites for 30 seconds. Add milk, kosher salt, and black pepper, whisking to combine.
3. Combine ingredients: Add shredded cheddar cheese, cherry tomatoes, and the cooled spinach and onion mixture into the egg mixture. Gently stir to combine all ingredients evenly.
4. Bake the eggs: Preheat oven to 375°F. Spray a 9×13 inch baking pan generously 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 oven and let cool for a few minutes.
5. Toast the English muffins: While eggs bake, slice English muffins and place on a baking sheet. Place in the oven alongside the eggs and toast for 10 minutes. After 7 minutes, top the bottom halves of each muffin with a slice of cheddar cheese and return to oven for the final 3 minutes to melt the cheese. Remove from oven.
6. Cut eggs to size: Use a round glass, mason jar lid, or cookie cutter to cut the baked eggs into rounds that fit the English muffins. Carefully lift the cut rounds from the pan using a knife and spatula if needed.
7. Assemble the sandwiches: Place the cut egg rounds on the side of the muffin without cheese, then top with the cheese-melted muffin half. Repeat until all six sandwiches are built and ready to serve.

Notes

• You can prepare the egg bake up to a day in advance and store it in the refrigerator before cutting and assembling.
• Use whole wheat English muffins for a healthier fiber option or sourdough for extra flavor.
• Feel free to substitute cheddar with your favorite cheese, such as mozzarella or pepper jack.
• Adjust the seasoning to taste or add herbs like chives or parsley for extra freshness.
• To make it dairy-free, omit the cheese and substitute milk with unsweetened almond or oat milk.

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Category: Breakfast
• Method: Baking
• Cuisine: American

Keywords: Breakfast sandwich, healthy breakfast, make-ahead breakfast, baked eggs, spinach and cheese sandwich, English muffin sandwich