Healthy Make-Ahead Vegetarian Breakfast Sandwich with Eggs, Veggies, and Melted Cheese Recipe
This Healthy Breakfast Sandwich is a delicious and nutritious make-ahead meal packed with eggs, fresh spinach, cherry tomatoes, and cheese. It offers a perfect balance of protein and veggies, making it an ideal filling breakfast that you can refrigerate or freeze and quickly reheat. The sandwiches feature toasted English muffins layered with baked egg patties and melted cheddar cheese, suitable for vegetarians and easily adaptable to gluten-free and dairy-free diets.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 sandwiches
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
Veggies & Eggs
- Cooking spray or 2 teaspoons olive oil
- ½ white onion – diced
- 5 oz fresh spinach
- 6 large eggs
- 4 egg whites
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- ¼ cup milk
- ¼ cup shredded cheddar cheese
- 1 cup sliced cherry tomatoes
Bread & Cheese
- 6 English muffins – sourdough or whole wheat
- 6 cheddar cheese slices
Instructions
- Cook the Veggies: Heat a skillet over medium-low heat and spray with cooking spray or add olive oil. Once hot, add diced onion and cook for 2-3 minutes until translucent. Add spinach and cook, stirring, until wilted, about 2 minutes. Remove from heat and let cool.
- Prepare the Egg Mixture: In a medium bowl, whisk together the 6 eggs and 4 egg whites for about 30 seconds. Stir in milk, kosher salt, and black pepper. Add shredded cheddar cheese, cherry tomatoes, and the cooled spinach and onion mixture. Gently combine all ingredients.
- Bake the Eggs: Preheat the oven to 375°F (190°C). Spray a 9×13 inch baking pan or baking sheet with cooking spray to prevent sticking. Pour the egg mixture evenly into the pan. Bake for 25-30 minutes until the eggs are set and firm in the center. Remove and allow to cool for a few minutes.
- Toast the English Muffins: While eggs bake, slice the English muffins in half and lay them on a separate baking sheet. Toast in the oven alongside the eggs for about 10 minutes. After 7 minutes, place a slice of cheddar cheese on the bottom halves of the muffins and return to the oven for the last 3 minutes to melt the cheese. Remove from oven.
- Assemble the Sandwiches: Use a round glass, mason jar lid, or cookie cutter to cut egg patties to the size of the muffin halves. Carefully lift the egg pieces from the pan. Place each egg patty on the muffin half without cheese, then top with the cheese-melted muffin halves. Repeat to make all six sandwiches.
Notes
- You can store assembled sandwiches in the refrigerator for up to 3 days or freeze them for longer storage.
- To reheat, microwave the sandwiches for 30-60 seconds or until warmed through.
- For dairy-free version, omit the cheese or substitute with a plant-based cheese alternative.
- To make gluten-free, use gluten-free English muffins.
- Feel free to add other veggies such as bell peppers or mushrooms to the egg mixture for extra flavor.
