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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.

Ingredients

Units Scale
  • 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

Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
  2. 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.
  3. 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.
  4. Bake for 18–22 minutes, until set. Let cool slightly, then cut into 6 equal squares or rounds.
  5. Toast English muffins and place a slice of cheddar cheese on the bottom half of each.
  6. Top with an egg portion and sandwich with the top half of the muffin.
  7. Serve immediately, or wrap and refrigerate/freeze for a grab-and-go breakfast.

Notes

  • Use silicone muffin molds for individual portions if preferred.
  • Substitute veggies based on what’s in season.
  • Add hot sauce or avocado for extra flavor.
  • Wrap tightly in foil or parchment for freezer storage up to 1 month.

Nutrition

Find it online: https://yumfoodusa.com/healthy-breakfast-sandwich/