Name: Healthy Breakfast Sandwich
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Cuisine: American
Ingredients: 6 large eggs; 4 egg whites; 1/2 white onion, diced; 1 cup cherry tomatoes, halved; 5 oz fresh spinach; 1/4 cup shredded cheddar cheese; 1/2 tsp kosher salt; 1/4 tsp ground black pepper; Cooking spray or 2 tsp olive oil; 6 sourdough or whole wheat English muffins

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Fluffy egg and vegetable frittata slices layered with melted cheddar and tucked into warm whole wheat English muffins — the perfect protein-packed, make-ahead breakfast sandwich. Balanced, satisfying, and easy to prepare, this wholesome sandwich is ideal for busy mornings or weekend brunches.

Why You’ll Love This Recipe

This Healthy Breakfast Sandwich is a flavorful and nutritious way to start your day. Made with a light vegetable-packed frittata and just the right amount of melted cheddar, it’s filling without being heavy. It’s also highly customizable, great for meal prep, and easily stored for grab-and-go convenience. Whether you’re feeding a family or stocking your freezer, this sandwich delivers taste and fuel in every bite.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

large eggs
egg whites
white onion, diced
cherry tomatoes, halved
fresh spinach
shredded cheddar cheese
kosher salt
ground black pepper
cooking spray or olive oil
whole wheat or sourdough English muffins

Directions

Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.
In a skillet over medium heat, sauté the diced onion for 2–3 minutes until softened.
Add spinach and cook until wilted. Stir in halved cherry tomatoes and cook for an additional minute. Remove from heat.
In a large bowl, whisk together the eggs, egg whites, salt, and pepper. Stir in the cooked vegetables.
Pour the mixture into the prepared baking dish and bake for 18–22 minutes, or until the eggs are fully set.
Let the frittata cool slightly, then cut into 6 equal portions — square or round, as desired.
Toast the English muffins. Place a slice of cheddar cheese on the bottom half of each muffin, then top with one frittata portion.
Cover with the top half of the muffin and serve immediately, or wrap and store for later.

Servings and timing

Servings: 6 sandwiches
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Calories per serving: 265 kcal

Variations

Dairy-Free: Use a dairy-free cheese alternative or omit cheese entirely.
Gluten-Free: Substitute gluten-free English muffins to make this sandwich gluten-free.
Add Protein: Include turkey bacon, lean sausage, or smoked salmon for extra protein.
Spice It Up: Add chopped jalapeños or a dash of hot sauce to the egg mixture.
Different Veggies: Substitute with bell peppers, mushrooms, or zucchini for variety.

Storage/Reheating

Wrap sandwiches individually in foil or parchment paper. Store in the refrigerator for up to 4 days or in the freezer for up to 2 months.
To reheat, microwave refrigerated sandwiches for 30–60 seconds or frozen ones for 1½–2 minutes. Alternatively, warm in a toaster oven or conventional oven at 350°F (175°C) until heated through.

FAQs

Can I make these sandwiches in advance?

Yes, they are perfect for meal prep. Make them ahead, refrigerate or freeze, and reheat when needed.

Can I use only whole eggs instead of egg whites?

Yes, you can substitute the egg whites with whole eggs if you prefer a richer texture.

What’s the best type of cheese to use?

Sharp cheddar works well, but feel free to use Swiss, provolone, or a low-fat cheese option.

Can I use frozen spinach?

Yes, just thaw and squeeze out excess water before adding it to the sautéed onions.

How do I prevent the frittata from becoming watery?

Avoid overcooking the vegetables and make sure to drain off any excess liquid before mixing them with the eggs.

Do I need to toast the English muffins?

Toasting adds texture and prevents sogginess, especially if storing sandwiches for later.

How can I cut the frittata into rounds?

Use a biscuit cutter or the rim of a glass for uniform circular shapes that fit muffins perfectly.

Are these sandwiches kid-friendly?

Yes, the mild flavors and soft textures make them great for kids. You can adjust the veggies as needed.

Can I add herbs for extra flavor?

Absolutely — try adding chopped parsley, chives, or basil for a fresh taste.

Is it okay to skip the cheese?

Yes, the sandwich still tastes great without cheese if you’re aiming for a lower-fat or dairy-free option.

Conclusion

This Healthy Breakfast Sandwich is a smart, satisfying way to start your day with protein, fiber, and flavor. With simple ingredients and flexible prep options, it’s designed to fit your routine whether you’re eating on the go or enjoying a slow morning at home. Make a batch for the week and enjoy a nourishing breakfast that doesn’t compromise on taste.

Healthy Breakfast Sandwich

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Fluffy egg and vegetable frittata slices layered with melted cheddar and tucked into warm whole wheat English muffins — the perfect protein-packed, make-ahead breakfast sandwich.

Author: Asma
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Yield: 6 sandwiches 1x
Category: Breakfast
Method: Baking
Cuisine: American
Diet: Low Calorie

Instructions

Preheat oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
In a skillet over medium heat, sauté onion for 2–3 minutes. Add spinach and cook until wilted. Stir in halved cherry tomatoes and cook for another minute. Remove from heat.
In a mixing bowl, whisk together eggs and egg whites with salt and pepper. Stir in cooked vegetables and pour into the prepared baking dish.
Bake for 18–22 minutes, until set. Let cool slightly, then cut into 6 equal squares or rounds.
Toast English muffins and place a slice of cheddar cheese on the bottom half of each.
Top with an egg portion and sandwich with the top half of the muffin.
Serve immediately, or wrap and refrigerate/freeze for a grab-and-go breakfast.