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- 6 whole grain English muffins, split in half - 6 large eggs - 1 cup fresh baby spinach - 1 ripe avocado, sliced into thin pieces - 1 cup cherry tomatoes, cut in half - 1 cup shredded low-fat cheese - Salt and black pepper to taste - 1 tablespoon olive oil - Optional: hot sauce for serving You can swap whole grain English muffins for whole wheat or gluten-free muffins. For the eggs, try egg whites or a tofu scramble if you want a vegan option. Instead of spinach, you can use kale or arugula. If you don’t have cherry tomatoes, diced bell peppers work well too. For cheese, pick a non-dairy version or even a sprinkle of nutritional yeast for a cheesy flavor. - Whole grain English muffins: These provide fiber and help keep you full. - Eggs: They are a great source of protein and healthy fats, which support muscle health. - Spinach: Packed with vitamins A and C, spinach boosts your immune system. - Avocado: This adds healthy fats and fiber, promoting heart health. - Cherry tomatoes: Rich in antioxidants, they help reduce inflammation. - Low-fat cheese: It gives calcium and protein without too much fat. - Olive oil: This healthy fat is good for your heart and can fight inflammation. These ingredients work together to create a balanced meal. You get protein, healthy fats, and plenty of vitamins all in one tasty sandwich. {{ingredient_image_2}} Start by heating 1 tablespoon of olive oil in a large skillet over medium heat. Add your fresh baby spinach to the skillet. Sauté the spinach for about 2-3 minutes. You want it to wilt and become tender. Once it looks good, take the skillet off the heat and set the spinach aside. In a separate bowl, crack 6 large eggs and whisk them well. Add a pinch of salt and black pepper to season. Pour the whisked eggs into the same skillet you used for the spinach. Cook the eggs gently over medium heat, stirring often. Scramble the eggs until they are fully set. This should take about 5 minutes. When done, remove the skillet from the heat. While the eggs cook, split 6 whole grain English muffins in half. Toast them in a toaster or under a broiler. You want them to be golden brown and slightly crispy. This adds a nice crunch to your sandwich. Now it’s time to build your breakfast sandwiches! Take the bottom half of each toasted English muffin. Start layering with sautéed spinach, followed by the scrambled eggs. Next, add slices of ripe avocado and halved cherry tomatoes. Finish with a sprinkle of your favorite shredded low-fat cheese. Place the top half of the English muffin on each sandwich to close them up. To keep your sandwiches fresh, wrap each one tightly in aluminum foil. This helps keep them moist and makes storage easy. You can store them in the fridge for up to 5 days or in the freezer for a month. When you’re ready to eat, just unwrap and reheat. Enjoy your healthy breakfast on the go! When cooking eggs, keep it simple. Use a non-stick skillet to prevent sticking. Heat the pan over medium heat. This helps eggs cook evenly. Whisk the eggs well for fluffiness. Add a pinch of salt and pepper while whisking. This adds flavor. Cook the eggs gently. Stir them slowly to avoid burning. When they are set but soft, remove them from heat. This gives a nice texture. If you want, you can add herbs or cheese to the eggs. This adds extra flavor and fun. To keep your breakfast sandwiches fresh, wrap each sandwich tightly in aluminum foil. This prevents air from drying them out. Place the wrapped sandwiches in the fridge if you plan to eat them in a few days. They can last up to five days this way. For longer storage, put them in the freezer. They will stay fresh for up to a month. Just make sure to label them with the date. This helps you remember when you made them. When it's time to enjoy your sandwich, you have options. For the best taste, reheat in the oven. Preheat it to 350°F (175°C). Unwrap the sandwich and place it on a baking sheet. Heat for 10-15 minutes. This warms it through and keeps it crispy. If you're in a hurry, you can use the microwave. Heat it for 1-2 minutes. Remember, the oven gives a better texture. Enjoy your sandwich with a drizzle of hot sauce for an extra kick! Pro Tips Prep Ahead: To save time in the morning, prepare all ingredients the night before. Chop the vegetables and whisk the eggs so you can quickly assemble and heat the sandwiches. Variations: Feel free to add other ingredients like cooked bacon, turkey sausage, or different vegetables to customize your sandwich according to your taste. Storage Tips: When storing in the freezer, label each sandwich with the date to keep track of freshness and ensure you use them within a month. Reheating Method: For the best texture when reheating, consider using an oven rather than a microwave. This will help maintain the crispiness of the English muffin. {{image_4}} You can switch up the protein in your breakfast sandwich. Turkey bacon adds a tasty crunch. You can also use tofu for a plant-based option. Just cook the turkey bacon or tofu in the skillet until crispy. This extra protein boosts flavor and keeps you full longer. Feel free to change the veggies in your sandwich. Bell peppers add sweetness and color. Mushrooms give a nice, earthy flavor. You can sauté these veggies just like the spinach. Mixing in your favorite veggies makes your sandwich unique and delicious. Cheese can change the taste of your sandwich. Try using feta for a tangy kick. Goat cheese adds creaminess. You can even use dairy-free cheese if you prefer. Each cheese brings its own flavor, so pick one that excites your taste buds. After making your breakfast sandwiches, store them in the fridge. Wrap each sandwich tightly in aluminum foil. This keeps them fresh and moist. You can keep them in the fridge for up to 5 days. Just make sure to check for any signs of spoilage before eating. If you want to save your sandwiches for later, freezing is a great option. After wrapping each sandwich in foil, place them in a freezer-safe bag. They will last up to 1 month in the freezer. When you’re ready to enjoy one, just thaw it overnight in the fridge. To check if your sandwiches are still good, look for changes in smell or color. If they smell sour or look off, it’s best to throw them away. Also, check the texture; if it feels soggy or hard, it's time to discard it. Always trust your senses to keep your meals safe! Yes, you can use gluten-free English muffins. Look for brands that taste good and hold up well when toasted. They will provide a great base for your sandwich. You can keep these breakfast sandwiches for up to 5 days in the fridge. For longer storage, freeze them for up to 1 month. Wrap them tightly to keep them fresh. Absolutely! You can use tofu or chickpea scramble instead. Both options are tasty and healthy. They add protein and flavor to your sandwich without using eggs. I recommend using a mild hot sauce, like Sriracha or Cholula. They add a nice kick without overpowering the flavors. You can also try a homemade hot sauce for a unique twist. In this blog post, we explored the key ingredients for delicious breakfast sandwiches. I shared tips for preparing spinach, cooking eggs, and toasting muffins effectively. We discussed variations to suit your taste, like protein and vegetable options. You'll also find storage tips to keep your sandwiches fresh. Remember, these sandwiches can be easy and fun to make. Customize them to fit your preferences, and enjoy your meals more. Happy cooking!

Make Ahead Healthy Breakfast Sandwich

A nutritious and convenient breakfast sandwich that can be prepared in advance.
Print Recipe Pin Recipe
Course Breakfast
Cuisine American
Servings 6
Calories 300 kcal

Ingredients
  

  • 6 whole grain English muffins, split in half
  • 6 large eggs
  • 1 cup fresh baby spinach
  • 1 ripe avocado, sliced into thin pieces
  • 1 cup cherry tomatoes, cut in half
  • 1 cup shredded low-fat cheese
  • to taste Salt and black pepper
  • 1 tablespoon olive oil
  • optional hot sauce for serving

Instructions
 

  • Begin by preheating your oven to 350°F (175°C). This will prepare a warm environment for your sandwiches to be reheated later.
  • In a large, non-stick skillet, heat 1 tablespoon of olive oil over medium heat. Add the baby spinach to the skillet and sauté for 2-3 minutes, or until the spinach is wilted and tender. Once done, remove the skillet from heat and set the sautéed spinach aside.
  • In a separate bowl, crack the eggs and whisk them together. Season the egg mixture with a pinch of salt and black pepper for flavor. Pour the whisked eggs into the same skillet, allowing them to cook over medium heat. Scramble the eggs gently until they are fully set and cooked through. Once cooked, remove the skillet from heat.
  • While the eggs are cooking, toast the split English muffins in a toaster or under a broiler until they are golden brown and slightly crispy.
  • To assemble your breakfast sandwiches, take the bottom half of each toasted English muffin and layer on the following ingredients in this order: sautéed spinach, scrambled eggs, slices of avocado, halved cherry tomatoes, and a sprinkle of your chosen shredded cheese.
  • Close each sandwich by placing the top half of the English muffin over the filling.
  • For storage, wrap each individual sandwich tightly in aluminum foil. This makes them convenient for future use and helps to retain moisture.
  • Store the wrapped sandwiches in the refrigerator for up to 5 days or in the freezer for up to 1 month.

Notes

For an extra kick, serve with a drizzle of hot sauce on the side!
Keyword breakfast, healthy, make ahead, sandwich