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Healthy Breakfast Sandwich
Laura

Healthy Breakfast Sandwich

This healthy breakfast sandwich is filled with baked eggs, spinach, turkey sausage, melted cheese, and tomato on a toasted whole wheat English muffin. It is ideal for breakfast meal prep and busy mornings.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 12 sandwiches
Course: Breakfast
Cuisine: American
Calories: 335
Ingredients Equipment Method Notes

Ingredients
  

  • 12 large eggs
  • 1/4 cup milk or water
  • 1 teaspoon baking powder
  • 1 tablespoon olive oil or avocado oil
  • 1 small onion finely chopped
  • 1 medium red bell pepper finely chopped
  • 5 ounces fresh spinach
  • 4 cooked turkey sausage links diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 12 whole wheat English muffins or bagels or sandwich thins
  • 12 slices cheddar, Swiss, or Gouda cheese
  • 1 large tomato thinly sliced
  • cooking spray

Equipment

  • Large rimmed baking sheet
  • Large skillet
  • Large mixing bowl
  • Whisk
  • Spatula

Method
 

  1. Preheat the oven to 375°F. Coat a large rimmed baking sheet with cooking spray.
  2. Heat the olive oil in a skillet over medium heat. Cook the onion and bell pepper until softened.
  3. Add the spinach and cook until wilted. Remove from the heat and stir in the diced turkey sausage.
  4. Whisk the eggs, milk, baking powder, salt, and pepper in a large bowl. Stir in the cooked vegetables and sausage.
  5. Pour the egg mixture onto the prepared baking sheet and spread it evenly. Bake for 22 to 25 minutes, until the center is set.
  6. Cool the baked egg mixture for several minutes, then cut it into twelve squares.
  7. Toast the English muffins. Add one egg square, one cheese slice, and tomato to each muffin. Serve warm or wrap for storage.

Notes

  • Cool all ingredients before wrapping the sandwiches.
  • For freezing, leave out fresh tomato and add it after reheating.
  • Refrigerate for up to four days or freeze for up to two months.