Healthy Breakfast Sandwich (Printable)
Wholesome morning meal with scrambled eggs, fresh vegetables, and cheese on whole grain English muffins.
# What You Need:
→ Bread and Bakery
01 - 2 whole grain English muffins, split and toasted
→ Eggs and Dairy
02 - 2 large eggs
03 - 2 tablespoons low-fat milk
04 - 2 slices reduced-fat cheddar or Swiss cheese
→ Vegetables
05 - 1 small avocado, sliced
06 - 1 medium tomato, sliced
07 - 1 cup baby spinach leaves, washed
→ Seasonings
08 - Pinch of salt
09 - Pinch of black pepper
→ Cooking Essentials
10 - 2 teaspoons olive oil or cooking spray
→ Optional Additions
11 - 2 tablespoons Greek yogurt or hummus for spreading
# How To Make It:
01 - Whisk together large eggs, low-fat milk, salt, and black pepper in a small mixing bowl until fully combined and slightly frothy.
02 - Heat a non-stick skillet over medium heat. Lightly coat the surface with olive oil or cooking spray. Pour in the egg mixture and scramble gently with a spatula, pushing eggs across the pan until just set but still moist, approximately 2-3 minutes.
03 - Lay toasted English muffin halves on a clean work surface. Spread Greek yogurt or hummus on the cut side of each bottom muffin half if desired for added creaminess.
04 - Layer baby spinach leaves on the bottom muffin halves, followed by the warm scrambled eggs. Top with a slice of reduced-fat cheese, fresh tomato slices, and avocado slices.
05 - Place the remaining muffin halves on top and press down gently to secure the layers. Serve immediately while warm, or wrap tightly in parchment paper for an on-the-go breakfast.
# Expert Suggestions:
01 -
- The protein keeps you satisfied straight through lunch without that mid morning energy crash
- You can customize every layer based on what is in your fridge or what you are craving today
02 -
- Eggs continue cooking even after you remove them from the pan, so pulling them off while still slightly glossy prevents them from becoming rubbery and dry
- Toast the muffins well enough that they stay crisp even after the warm eggs and vegetables make contact with the bread
03 -
- Warm your plate in the oven for a minute before assembling, which keeps the whole sandwich hotter longer
- Use a sharp serrated knife to slice the finished sandwich in half, which prevents ingredients from squishing out