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.

Ingredients

Scale

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

Instructions

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.
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.
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.
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.
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.
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.
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