Wholesome, protein-rich, and effortlessly elegant, these Spinach & Egg Breakfast Sandwiches on Toasted English Muffins offer a clean and satisfying start to your day. Fluffy baked eggs are combined with sautéed spinach, cheddar cheese, and cherry tomatoes, then layered neatly on golden English muffins. Ideal for prep-ahead mornings or minimalist brunch settings, each sandwich is a self-contained, mess-free meal designed for clarity and comfort.
Why You’ll Love This Recipe
- High-protein and vegetarian – a nutritious, meat-free breakfast that keeps you full.
- Meal prep-friendly – make ahead, wrap individually, and reheat as needed.
- No mess, no fuss – each sandwich is cleanly layered and perfectly portioned.
- Balanced flavor – fresh spinach, melted cheese, and savory eggs in every bite.
- Minimalist presentation – no dripping sauces or excessive toppings.
- Customizable base – use whole wheat or sourdough English muffins.
- Quick and efficient – ready in just 35 minutes from prep to finish.
- Kid-friendly and adult-approved – mild, comforting flavors with nourishing ingredients.
- Portable and compact – ideal for on-the-go mornings.
- Great texture contrast – crisp muffin, soft eggs, and melty cheese.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- olive oil or cooking spray
- white onion
- fresh spinach
- large eggs
- egg whites
- milk
- kosher salt
- ground black pepper
- shredded cheddar cheese
- cherry tomatoes
- English muffins (whole wheat or sourdough)
- cheddar cheese slices
Directions
- Preheat oven to 375°F (190°C). Grease a 9×13-inch baking pan thoroughly.
- Heat olive oil in a skillet over medium-low. Add diced onion and sauté for 2–3 minutes until translucent.
- Add spinach to the pan and cook until wilted, about 2 minutes. Set aside to cool.
- In a large mixing bowl, whisk eggs and egg whites for about 30 seconds. Add milk, salt, and pepper.
- Fold in shredded cheddar, sliced cherry tomatoes, and the cooled spinach-onion mixture.
- Pour the mixture into the prepared pan and bake for 25–30 minutes, or until fully set in the center. Let cool slightly.
- Meanwhile, slice the English muffins and place them open-face on a baking sheet. Toast in the oven for 10 minutes.
- At minute 7, place a cheddar slice on each muffin bottom to melt for the final 3 minutes.
- Using a round cutter or jar lid, cut the baked egg mixture into portions that fit the muffins.
- Assemble each sandwich: muffin bottom with melted cheese, topped with a round of egg, then the muffin top.
- Serve immediately, or wrap for storage and reheat when ready.
Servings and timing
- Prep Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Servings: 6 sandwiches
- Calories per serving: 295 kcal
Variations
- Add herbs: Mix in chopped chives, parsley, or dill for added freshness.
- Switch cheeses: Use Swiss, mozzarella, or goat cheese for different flavor profiles.
- Make it spicy: Add a pinch of red pepper flakes or diced jalapeños to the egg mixture.
- Vegan option: Use plant-based eggs, cheese, and muffins for a dairy- and egg-free version.
- Gluten-free version: Use certified gluten-free English muffins.
- Include mushrooms: Add sautéed mushrooms for umami depth.
- Tomato-free: Omit cherry tomatoes for a more neutral flavor.
- Add avocado: Serve with a few avocado slices on the side or inside the sandwich just before eating.
- Mini version: Use slider-sized English muffins or biscuit rounds for smaller, party-style sandwiches.
- Low-dairy: Use lactose-free cheese or omit shredded cheese from the egg mixture.
storage/reheating
- Storage: Wrap assembled sandwiches tightly in parchment or foil. Store in the refrigerator for up to 3 days.
- Freezing: Freeze individually wrapped sandwiches in airtight bags for up to 1 month.
- Reheating (microwave): Unwrap and microwave on medium power for 1–2 minutes, flipping halfway through.
- Reheating (oven): Wrap in foil and heat in a 350°F (175°C) oven for 10–12 minutes.
FAQs
Can I use only whole eggs instead of egg whites?
Yes, substitute the 4 egg whites with 2 whole eggs for a richer, more uniform egg base.
What kind of English muffins are best?
Whole wheat or sourdough varieties hold up well to the fillings and add extra flavor.
Can I bake the eggs in muffin tins?
Yes, for pre-portioned rounds, use a muffin tin and bake the egg mixture accordingly—about 18–20 minutes.
Do I need to toast the English muffins?
Toasting is recommended for better texture and to help the sandwich hold up during storage and reheating.
Can I add meat?
Yes, cooked turkey bacon, vegetarian sausage, or ham can be added to the egg mixture or layered onto the muffin.
Is this recipe kid-friendly?
Absolutely—mild flavors, minimal mess, and familiar textures make it ideal for children.
How do I prevent the muffins from getting soggy?
Cool the egg mixture completely before assembling if storing. Toast the muffins well and avoid wet ingredients.
Can I skip the cheese?
Yes, but the cheese adds moisture and richness. You may omit or use a dairy-free substitute.
How long do they last in the fridge?
Up to 3 days if wrapped properly and kept in an airtight container.
Can I eat these cold?
They’re best warm, but can be eaten cold if desired—especially for on-the-go mornings.
Conclusion
Spinach & Egg Breakfast Sandwiches on Toasted English Muffins are a refined, functional solution to morning meals. Packed with wholesome ingredients and cleanly assembled for easy enjoyment, they embody the balance of nutrition, texture, and minimalist presentation. Whether served fresh or prepped for the week, these sandwiches offer a no-fuss, high-quality breakfast experience tailored for modern mornings.
PrintSpinach & Egg Breakfast Sandwiches on Toasted English Muffins
Vegetarian breakfast sandwiches layered with fluffy baked eggs, sautéed spinach, cherry tomatoes, and melted cheddar, served on toasted English muffins. Clean, wholesome, and ideal for meal prep.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 6 sandwiches 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 2 teaspoons olive oil or cooking spray
- ½ white onion, diced
- 5 oz fresh spinach
- 6 large eggs
- 4 egg whites
- ¼ cup milk
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- ¼ cup shredded cheddar cheese
- 1 cup cherry tomatoes, sliced
- 6 English muffins (whole wheat or sourdough)
- 6 slices cheddar cheese
Instructions
- Preheat oven to 375°F (190°C). Grease a 9×13-inch baking pan well.
- In a skillet over medium-low heat, warm the olive oil. Add diced onions and sauté 2–3 minutes until translucent.
- Add spinach and cook until wilted, about 2 minutes. Set aside to cool.
- In a mixing bowl, whisk eggs and egg whites for 30 seconds. Add milk, salt, and pepper.
- Fold in shredded cheddar, sliced tomatoes, and cooled spinach mixture.
- Pour egg mixture into the prepared pan and bake for 25–30 minutes, until eggs are set and firm in the center. Cool slightly.
- Meanwhile, slice and toast the English muffins on a separate baking sheet in the same oven for 10 minutes. At minute 7, place a slice of cheddar on each muffin bottom to melt for final 3 minutes.
- Using a round cutter or jar lid, cut egg portions to fit the muffins.
- Assemble each sandwich by placing a round of egg on the bottom half with cheese, then top with the muffin lid.
- Serve immediately or wrap and refrigerate/freeze for later. Reheat in microwave before serving.
Notes
- Use cooking spray as an alternative to olive oil for lower fat content.
- Make egg bake a day ahead for faster morning assembly.
- Store wrapped sandwiches in fridge (up to 4 days) or freezer (up to 1 month).
- Use a sharp cutter or lid to ensure clean, uniform egg rounds.
- Try sourdough muffins for added flavor depth.
Nutrition
- Serving Size: 1 sandwich
- Calories: 295
- Sugar: 3g
- Sodium: 470mg
- Fat: 15g
- Saturated Fat: 7g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 190mg