Move aside drive thru, Healthy Breakfast Sandwich with eggs, veggies and whole wheat bun is a better way to jump start the day.
Meal prep dozens at a time, freeze and reheat for healthy breakfast any day!
Table of Contents
I finally perfected an ultimate healthy breakfast sandwich! Hearty veggies, fluffy eggs and a bit of melted cheese wrapped in a thin crispy whole wheat bun.
It’s like grab-and-go healthy breakfast casserole or cottage cheese egg bake but in a convenient sandwich form!
If healthy breakfast does not happen at your house unless you meal prep, put sausage pancake muffins, cottage cheese egg bites and Instant Pot egg bites on your must make list!
Why You’ll Love This Recipe
- Convenient: The taste of breakfast in a sandwich form is the perfect time saver for hectic mornings.
- Reheat from frozen: No need to thaw, pull out from the freezer and warm up.
- Wholesome ingredient swaps: High in protein, with whole grains and the best part of all, you control what ingredients go into it. No deli meat, no processed cheese, no loads of sodium.
- Regular taste: And good new is, this make ahead breakfast sandwich recipe doesn’t taste “healthy”. You know what I mean!
- Versatile: Customize to your taste, use your preferred bread, hearty veggies or breakfast protein.
Ingredients for Healthy Breakfast Sandwiches
- Bread: I used whole grain burger thins. You can use whole wheat English muffins, bagel thins, Greek yogurt bagels, cottage cheese bagels or even gluten free buns.
- Vegetables: Onion, bell pepper and kale. You can use any other firm veggies like Swiss chard, spinach, zucchini, broccoli and mushrooms.
- Sausage: We like chicken sausage but you can use turkey sausage, baked bacon, or any other breakfast protein of choice. Use turkey, natural or organic etc. It’s just better than any processed sausage patty at a fast food joint.
- Cheese: I added about 1/2 slice of smoked gouda cheese per each sandwich. Feel free to swap for cheddar, Swiss or any other melting cheese your budget allows besides processed cheese.
- Eggs: A dozen.
How to Make a Breakfast Sandwich
- Saute vegetables: First saute the onion to let it brown a bit, then add bell pepper and kale. Cooking veggies in a heart healthy avocado, olive or coconut oil ensures nice char and flavor.
- Make egg mixture: Whisk the eggs with milk or water. Add baking powder to help eggs rise, and a touch of salt and pepper for flavors to shine.
- Bake: Spray about 16 x 11 half sheet liberally including sides with cooking spray. Pour egg mixture mixed with veggies and sausage and move them around for even distribution. Bake at 375 degrees F for 25 minutes.
- Cut into 12 squares: Loosen around the edges. I find it best to use a flat spatula to cut the eggs. It slides underneath them better and you are able to get the egg square removed without leaving bits and pieces behind! Slide spatula under each piece with a “scraping” motion from the bottom.
- Prep: Tear 12 pieces of unbleached parchment paper 1 inch wider than a bun. Tear 12 pieces of aluminum foil 2 times wider than a bun. I do not like cooking food in aluminum foil due to harmful chemicals leaching into food during the heating process. If you are OK with that, you can skip parchment paper.
- Assemble: Open the bun, place egg on the bottom part, top with cheese and close with the top part of the bun.
- Wrap tightly: First in parchment paper, and then in aluminum foil.
How to Store
- Cool: Before storing, let sandwiches cool. Trust me, you do not want to stuff hot sandwiches in a plastic bag.
- Keep a few in the fridge: If you want to keep a few freshly made sandwiches in the fridge for the week, no problem. Refrigerate wrapped healthy breakfast sandwiches for up to 5 days.
- Freeze: Breakfast sandwiches are really meant for freezing. Freeze in a resealable gallon size bag for up to 3 months. Frozen breakfast sandwiches keep so well!
- Thaw overnight: Works best if you know you will be in a hurry or are worried about ingredients drying out when heating up.
Storing Tip
Date the breakfast sandwich storage bag! This ensures they get eaten in a timely manner before going bad, as well as it will save you from trying to figure out what is in the freezer mystery bag!
How to Reheat
Reheat from frozen any way you like! I throw one in the oven before jumping into a shower.
- Oven (crispy): Open sandwiches and bake at 425 degrees, fresh for 10 minutes and from frozen for 15-20 minutes.
- Panini press: Place wrapped sandwich onto preheated panini press (indoor grill) and grill 10 minutes for fresh and 15 minutes for frozen.
- Microwave: Microwave without foil, wrap in a paper towel to prevent from drying out. All ovens vary, so you will have to experiment.
- Toaster oven (crispy): Reheat uncovered in a toaster oven – again you know yours best.
Reheating Tip
Major tip! Reheating breakfast sandwiches from the freezer unwrapped makes them more crispy. If closed, moisture has no way to escape.
Tips for Best Results
- Chop veggies small: They will cook faster and will be less noticeable in the eggs since the egg patty isn’t overly thick.
- Don’t over bake eggs: Your eggs are done cooking either when a knife inserted in center comes out clean or a thermometer inserted into center reaches 160 degrees F.
- About the egg shape: I tried to use a metal round jar lid to create rounds. That creates a lot of extra work and waste. Instead, cutting eggs into 12 squares takes minutes. And if you choose larger thin buns or bagels the shape is barely noticeable.
Variations
- Using egg whites: Replace as many of the eggs with egg whites using this ratio – 1 large egg equals 3 tablespoons of liquid egg whites.
- Low carb: Use your favorite keto buns or almond flour Greek yogurt bagels.
- Skip cheese slices: Add parmesan cheese or feta cheese into the egg mixture.
- Spices: Add hot sauce, red pepper flakes, everything bagel seasoning or ground mustard into the egg mixture.
What Goes Well with Breakfast Sandwich?
Think outside the box! Need a quick lunch or a bit more of a filling breakfast? Breakfast sandwich to the rescue! Try these ideas:
- Smoothie: Green smoothie or red smoothie.
- Yogurt: With store-bought Greek yogurt, homemade Instant Pot yogurt or strawberry yogurt.
- With fresh fruit for a light brinner.
- Brunch idea: Make a breakfast charcuterie board with breakfast sandwiches, smoked salmon, fresh fruit, chocolate, yogurt and protein granola!
FAQs
Can I make this a vegetarian breakfast sandwich?
Yes! Just skip adding meat and enjoy!
Can I use 9×13 baking dish to bake the eggs?
You can use glass or ceramic baking dish. Your egg sandwich will be much thicker but smaller, and baking time will increase. Don’t worry, eggs won’t stick badly.
Can I make eggs in a skillet?
Yes, use a large skillet to cook the egg mixture. I have had readers do this and then they fold it into a tortilla with grated cheese! Serve with pico de gallo and avocado and you have a delicious Tex Mex breakfast.
More Make Ahead Healthy Breakfast Recipes
- Crustless spinach quiche
- Broccoli cheese egg muffins
- Baked egg tortilla
- Cottage cheese egg muffins
- Low carb breakfast casserole
- Starbucks egg white bites
Browse all healthy breakfast recipes and you may also love these healthy egg recipes.
Healthy Breakfast Sandwich
Move aside drive thru, Healthy Breakfast Sandwich with eggs, veggies and whole wheat bun is a better way to jump start the day. Meal prep dozens at a time, freeze and reheat for easy breakfast from frozen.
Ingredients
- 12 large eggs
- 4 cooked chicken sausages diced
- 1 large onion finely chopped
- 1 bell pepper finely chopped
- 5 large kale leaves rib removed and chopped (baby spinach works too)
- 1 tablespoon avocado oil or olive oil
- 1/4 cup milk or water
- 1 teaspoon baking powder
- 12 whole wheat burger thin buns English muffins or bagels
- 12 slices cheese Gouda, cheddar or Swiss
- Salt and pepper to taste
- Cooking spray
Instructions
- To saute veggies: Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion and saute for 3 minutes, stirring occasionally. Add bell pepper and saute for 3 more minutes. Add kale, a pinch of salt and pepper; saute for another minute, stirring a few times.
- To cook eggs: Preheat oven to 375 degrees F and spray bottom and sides of large 16 x 11 baking sheet liberally with cooking spray. In a large bowl, add eggs, milk, baking powder, a pinch of salt and pepper; and whisk well. Add cooked veggies and sausage; and stir well.
- Pour onto prepared baking sheet distributing sausage and veggies evenly with a fork. Bake for 25 minutes uncovered.
- Remove eggs from the oven. Using flat spatula loose eggs from the edges of the baking sheet. Then cut with same spatula into 12 squares and carefully loosen on the bottom with a scraping motion.
- To assemble sandwiches: Tear 12 pieces of unbleached parchment paper 1 inch wider than a bun. Tear 12 pieces of aluminum foil 2 times wider than a bun.
- Open the bun and place egg on the bottom part, topping with cheese and closing with the top bun. Wrap in parchment and then in aluminum foil tightly.
Video
Notes
- Store: Refrigerate wrapped healthy breakfast sandwiches for up to 5 days.
- Freeze: Freeze in a resealable gallon size bag for up to 3 months.
- Option #1 (crispy): Open sandwiches and bake at 425 degrees, fresh for 10 minutes and from frozen for 15-20 minutes.
- Option #2: Place wrapped sandwich onto preheated panini grill and grill 10 minutes for fresh and 15 minutes for frozen.
- Option #3: Microwave without foil. All ovens vary, so you will have to experiment.
- Option #4 (crispy): Reheat uncovered in a toaster oven – again you know yours best.
Nutrition
Serving: 1sandwich | Calories: 383kcal | Carbohydrates: 26g | Protein: 23g | Fat: 22g | Saturated Fat: 9g | Cholesterol: 214mg | Sodium: 585mg | Fiber: 2g | Sugar: 5g
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!
Just made them for the first time and will definitely be making them again and again and again! Not only were they easy, but they were delicious, and I felt good about slipping some veggies in my breakfast. THANK YOU!
Quick question… volume-wise, how much is five chopped kale leaves? 😁 I typically buy the triple washed already chopped kale. I just added the rest of the bag and it was great, but wondered how much it should have been as written in the recipe.
So glad you enjoyed the recipe! One large kale leaf is approx 1 cup of loosely chopped kale. 🙂
Loved baking the eggs and veggies on a baking sheet! Made things so much easier!!!!
Made these without the sausage and it still came out awesome!!
Yum!
Will do these today for the whole week!! Thank you soo much, loved the freezing tip
Enjoy your yummy and healthy breakfast all week long Kanthy!
These are delicious and filling. I halved the recipe but will make the full recipe next time for sure! I’m looking forward to trying different variations. I used frozen turkey patties since that is what I had and lined my pan with parchment. It lifted out easily and my squres were perfect.
Wonderful to hear that you enjoyed this recipe Sheila! Thanks for sharing!
Very tasty sandwich. Easy to mix up the veggies. Thanks.
Easy and healthy! My kids love these breakfast sandwiches!
love it when I can make one or more and the fridge or freezer to keep is so convenient