Healthy Make-Ahead Breakfast Sandwich with Spinach, Cherry Tomatoes, and Cheddar Recipe
This Healthy Breakfast Sandwich recipe offers a nutritious and delicious start to your day with a make-ahead baked egg mixture combined with fresh spinach, cherry tomatoes, and cheddar cheese, all served on toasted sourdough or whole wheat English muffins. Perfect for busy mornings, these sandwiches are packed with protein and vegetables, and can be quickly assembled and enjoyed throughout the week.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Total Time: 35-40 minutes
- Yield: 6 servings
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Vegetables & Greens
- 1/2 white onion, diced
- 5 oz fresh spinach
- 1 cup sliced cherry tomatoes
Egg Mixture
- 6 large eggs
- 4 egg whites
- 1/4 cup milk
- 1/4 cup shredded cheddar cheese
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Others
- Cooking spray or 2 teaspoons olive oil
- 6 English muffins (sourdough or whole wheat)
- 6 cheddar cheese slices
Instructions
- Cook the veggies: Heat a skillet over medium-low heat, add cooking spray or olive oil. Sauté diced onions for 2-3 minutes until translucent, then add spinach and toss until wilted for about 2 minutes. Remove from heat and let cool.
- Prep the egg mixture: In a medium bowl, whisk together eggs and egg whites for about 30 seconds. Add milk, kosher salt, and ground black pepper, and whisk to combine.
- Combine ingredients: Stir in shredded cheddar cheese, cherry tomatoes, and the cooled spinach and onion mixture into the egg batter, mixing lightly to combine.
- Bake the eggs: Preheat oven to 375°F (190°C). Spray a 9×13 inch 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 and allow to cool for a few minutes.
- Toast the English muffins: While the eggs are baking, slice the English muffins and spread them on another baking sheet. Place them in the oven when the eggs go in, to toast for 10 minutes total. After 7 minutes, top the muffin bottoms with slices of cheddar cheese and return to oven for another 3 minutes to melt the cheese. Remove and set aside.
- Cut egg rounds: Use a round glass, mason jar lid, or cookie cutter to cut the baked egg into rounds that fit the English muffins. Alternatively, use a knife and spatula to cut and lift the eggs.
- Assemble the sandwiches: Place the egg rounds on the muffin halves without cheese, then top with the cheese-covered muffin halves. Repeat for all sandwiches and serve warm.
Notes
- Cooking spray can be replaced with olive oil for a healthier fat option.
- You can prepare the egg bake a day ahead and store in the refrigerator, then toast and assemble sandwiches in the morning.
- Feel free to add other veggies like bell peppers or mushrooms based on preference.
- Use whole wheat or sourdough English muffins for added fiber and flavor.
- For dairy-free option, omit cheddar cheese or use a vegan cheese alternative.
- Leftover sandwiches can be wrapped individually and frozen for up to 1 month.
