Healthy Breakfast Sandwich (Printable Format)
A protein-rich morning meal with eggs, fresh vegetables, and whole grains for lasting energy throughout your day.
# What You Need:
→ Bread
01 - 2 whole grain English muffins, split and toasted
→ Eggs
02 - 2 large eggs
03 - 2 tablespoons low-fat milk
04 - Pinch of salt
05 - Pinch of black pepper
→ Vegetables
06 - 1 small avocado, sliced
07 - 1 medium tomato, sliced
08 - 1 cup baby spinach leaves, washed
→ Cheese
09 - 2 slices reduced-fat cheddar or Swiss cheese
→ Optional Additions
10 - 2 teaspoons olive oil or cooking spray
11 - 2 tablespoons Greek yogurt or hummus for spread
# How-To Steps:
01 - Whisk together eggs, milk, salt, and pepper in a small bowl until fully combined.
02 - Heat a non-stick skillet over medium heat and lightly coat with olive oil or cooking spray. Pour in the egg mixture and scramble gently until just set.
03 - Lay the toasted English muffin halves on a clean surface. Spread Greek yogurt or hummus on the bottom half of each muffin if desired.
04 - Layer spinach leaves, scrambled eggs, a slice of cheese, tomato slices, and avocado on each bottom half. Top with the other muffin half and press gently.
05 - Serve warm or wrap for an on-the-go meal.
# Expert Suggestions:
01 -
- Protein that keeps you full until lunch without that heavy breakfast feeling
- Comes together in under 20 minutes even on hectic weekdays
02 -
- Eggs continue cooking even after you remove them from the heat so pull them slightly earlier than you think
- Patting tomato slices dry prevents your sandwich from becoming a soggy mess within minutes
03 -
- Toast your muffins until theyre golden brown and crispy to provide structure against the soft fillings
- Room temperature avocado slices more cleanly and tastes better than cold from the fridge