This healthy breakfast sandwich is an easy way to start the day with veggies and protein! The spinach and feta filling is hearty and filling.
Need easy breakfast ideas? Here’s a quick and satisfying way to start your day with veggies and protein: this Healthy breakfast sandwich! It’s easy to load up sugar in the morning (cereal, muffins, pancakes…you know the heavyweights). This tasty idea is always convincing. Packed with savory flavor, the spinach and feta topping is topped with mashed avocado for healthier fats. Even better, you can make it in less than 10 minutes.
Want an even quicker breakfast sandwich? Switch to the breakfast sandwich in 5 minutes!
Ingredients for this healthy breakfast sandwich
The breakfast sandwich is an infinitely customizable concept: and honestly, we could eat it at every meal! This one we wanted to keep simple and clean with an emphasis on healthy veggies and easy assembly. You will be surprised how much flavor is in the ingredients. There is no need for bacon or sausage here: the taste comes naturally! Here are the basic ingredients you will need:
- full grain english muffin
- egg
- olive oil, salt and garlic powder
- baby spinach
- feta cheese
- tomato
- Lawyer
Tips for preparing the sandwich
This healthy breakfast sandwich is based on veggies and eggs for a hearty, savory flavor. You can add more fun swaps and variations below to add even more intrigue if you like. Here are some tips to keep in mind before moving on to the following recipe:
- Use one egg for a low-calorie sandwich, or two for a heartier sandwich. Two eggs is more than enough bulk so you can get away with one, especially if like us you like a light breakfast.
- Boil the spinach and eggs in a thin circle, then fold them twice. Folding the eggs up and down forms a kind of wedge: this adds height and structure to the sandwich.
- Use feta for a great-tasting, low-calorie option. Just a tablespoon of feta adds some flavor and is a healthier option than classic American cheese or cheddar.
Exchange and Variants
There are so many ways to mix up the flavors in this healthy breakfast sandwich! Here are some additional ideas:
- Use bagel slices instead of the English muffin (we love O’Dough’s skinny bagels, which are gluten-free and vegan)
- Use other sautéed vegetables: chop very finely to obtain the shape of a folded wedge
- Mix the salsa into the mashed avocadoor use store-bought guacamole instead
- Add hot sauce (as cholula)
Healthier breakfast ideas
Looking for more ideas for a healthy start to the day? Try these healthy breakfast ideas:
This healthy breakfast sandwich recipe is…
Vegetarian. For gluten-free bagels, use gluten-free bagels like O’Doughs. For non-dairy products, leave out the cheese. For vegans, use this scrambled tofu as a side dish.
The description
This healthy breakfast sandwich is an easy way to start the day with veggies and protein! The spinach and feta filling is hearty and filling.
- 1 Wholemeal English muffin (or skinny bagel: we love gluten-free O’Doughs)
- 1 egg (or 2 eggs, for a heartier sandwich)
- 3 Pinch of kosher salt, divided
- 1 drizzle with olive oil
- 1½ cups baby spinach (or chopped spinach)
- 1 pinch of garlic powder
- 1 tbsp feta cheese
- 1 slice of tomato
- 1/4 ripe avocado, mashed
- Toast the English muffin.
- Meanwhile, beat the egg and add a pinch of salt and freshly ground pepper. In a very small non-stick skillet, add a drizzle of olive oil over medium-high heat. Add the spinach and a pinch of salt and garlic powder and cook until tender, about 2 minutes. Spread the spinach to cover the bottom of the dish. Pour in the egg and use a spatula to level it so that it covers the entire bottom of the pan. Sprinkle with feta cheese and cook, without turning, until almost set, about 2 minutes. When almost set, fold the egg in half and then in half again to form a wedge.
- Mash the avocado with another pinch of salt and spread over the top half of the English muffin. Put the last pinch of salt on the tomato slice. Place the eggs on the bottom of the English muffin, then add the eggs, tomato and top half of the English muffin. Taste immediately.
- Category: Breakfast
- Method: Cook
- Kitchen: American
- Diet: vegetarian
Keywords: Healthy breakfast sandwich
