Healthy Breakfast Sandwich (Print version)
A protein-rich morning meal with eggs, fresh vegetables, and whole grains for lasting energy.
# What goes in:
→ Bread
01 - 2 whole grain English muffins, split and toasted
→ Eggs
02 - 2 large eggs
03 - 2 tablespoons low-fat milk
04 - 1 pinch salt
05 - 1 pinch black pepper
→ Vegetables
06 - 1 small avocado, sliced
07 - 1 medium tomato, sliced
08 - 1 cup baby spinach leaves, washed
→ Cheese
09 - 2 slices reduced-fat cheddar or Swiss cheese
→ Optional Additions
10 - 2 teaspoons olive oil or cooking spray
11 - 2 tablespoons Greek yogurt or hummus for spread
# Cooking steps:
01 - Whisk together eggs, milk, salt, and black pepper in a small mixing bowl until well combined.
02 - Heat a non-stick skillet over medium heat and lightly coat with olive oil or cooking spray. Pour in the egg mixture and scramble gently until just set but still moist.
03 - Place toasted English muffin halves on a clean work surface. Spread Greek yogurt or hummus on the bottom half of each muffin if desired.
04 - Layer baby spinach leaves on the bottom muffin halves, followed by scrambled eggs and a slice of cheese. Add tomato slices and avocado on top.
05 - Place the top muffin halves over the layered ingredients and press gently. Serve immediately while warm, or wrap securely for an on-the-go meal.
# Tips from flavorandfeast:
01 -
- Protein keeps you satisfied straight through lunch without that mid-morning crash
- Everything comes together in under 20 minutes even on hectic mornings
02 -
- Overcooked eggs become rubbery, so remove them from heat while they still look slightly underdone
- Pat tomato slices dry with paper towels to prevent your sandwich from getting soggy
03 -
- Use room temperature eggs for more even cooking and fluffier scrambled eggs
- Toast muffins a bit longer than you think necessary so they stand up to the moist fillings