Description
This Savory Healthy Breakfast Sandwich is a delicious and nutritious way to start your morning. Featuring baked egg rounds loaded with sautéed onions, fresh spinach, cherry tomatoes, and melted cheddar cheese, all sandwiched between toasted English muffins, it offers a balanced breakfast packed with protein and veggies. Ideal for busy mornings, these sandwiches can be made ahead and enjoyed warm or on-the-go.
Ingredients
Scale
Vegetables
- 0.5 unit Onion, diced (use any type; shallots for a milder taste)
- 5 oz Fresh Spinach (substitute kale or cooked broccoli)
- 1 cup Sliced Cherry Tomatoes (or diced bell peppers)
Egg Mixture
- 6 large Eggs
- 4 units Egg Whites (equivalent to about 2 eggs)
- 0.25 cup Milk (dairy or almond/oat milk for dairy-free)
- 0.5 teaspoon Kosher Salt
- 0.25 teaspoon Ground Black Pepper
- 0.25 cup Shredded Cheddar Cheese (or dairy-free cheese)
Assembly
- 6 unit English Muffins (gluten-free bread can be used)
- 6 slices Cheddar Cheese Slices (or non-dairy cheese)
- Cooking Spray or Olive Oil (for sautéing)
Instructions
- Sauté Onions and Spinach: Spray a skillet with cooking spray or lightly oil it, then sauté the diced onions over medium heat for 3-4 minutes until translucent. Add fresh spinach and cook another 2-3 minutes until wilted. Remove from heat and let cool to avoid scrambling the eggs prematurely.
- Prepare Egg Mixture: In a large bowl, whisk together whole eggs, egg whites, milk, kosher salt, and black pepper until fully combined. Fold in the cooled sautéed veggies, shredded cheddar cheese, and sliced cherry tomatoes to infuse flavor and texture.
- Preheat Oven and Bake Eggs: Heat the oven to 375°F (190°C). Grease a 9×13-inch baking pan and pour in the egg mixture evenly. Bake for 25-30 minutes or until eggs are fully set and a toothpick inserted in the center comes out clean. Remove and allow it to cool slightly before cutting into rounds using a large cookie cutter or glass.
- Toast English Muffins with Cheese: While eggs bake, slice English muffins in half and place on a baking sheet. Toast them in the oven until light golden brown. In the final few minutes, place a slice of cheddar cheese on the bottom halves to melt slightly, enhancing the sandwich flavor.
- Assemble Breakfast Sandwiches: Layer the baked egg rounds on each cheese-topped muffin bottom, then cap with the muffin tops. Serve immediately while warm or wrap individually for convenient grab-and-go breakfasts later in the week.
Notes
- You can substitute kale or cooked broccoli for spinach to vary the greens.
- For a lower-fat option, use only egg whites instead of whole eggs.
- Dairy-free milk and cheeses can be used to make the recipe suitable for vegans or those with lactose intolerance.
- Gluten-free bread or muffins can be swapped in to accommodate gluten sensitivities.
- The baked egg rounds can be made ahead and refrigerated for up to 3 days or frozen for longer storage.
