by Olena

Healthy Breakfast Sandwich

Olena Osipov
4.9 from 13 votes

Healthy Breakfast Sandwich with eggs, veggies and whole wheat bun. Meal prep dozens at a time, freeze and reheat for breakfast from frozen.

Perfect for hectic mornings and you have total control over the ingredients. Check out other 45 healthy breakfast ideas you can make ahead.

Healthy Breakfast Sandwich with melted cheese

Breakfast Sandwich Recipe

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.

And this healthy breakfast sandwich doesn’t taste healthy. You know what I mean. My whole family was blown away!

It is such common fast food, how do you make it healthy?! How do you cut eggs into rounds? Everything is possible!

You can now show up with a breakfast sandwich to work like a boss too! And cook from frozen, ha!

Healthy Breakfast Sandwich bite

Ingredients for Healthy Breakfast Sandwich

The best part about homemade breakfast sandwiches is that you have complete control over the ingredients. No deli meat, no processed cheese, no loads and loads of sodium.

  • Healthy bun you like: I used whole grain burger thins. You can use whole wheat English muffins, bagels or even gluten free buns. On low carb? Use your favorite keto buns.
  • Loads of veggies including greens: Onion, bell pepper and kale. You can use any other firm veggies to saute like zucchini and mushrooms.
  • Better chicken sausage: Use turkey, natural or organic etc. It’s just better than any processed sausage patty at a fast food joint.
  • A bit of real cheese: Like organic or local cheddar, gouda, mozzarella or any melting cheese. Or whatever your budget allows besides processed cheese.
  • A dozen of eggs: Organic or local eggs would be the most nutritious and cruelty free choice.

eggs, veggies, sausage and buns

How to Make Healthy Breakfast Sandwiches

1. Cook Veggies

  • Prep: Chop veggies small. Cooking in a heart healthy avocado, olive or coconut oil ensures nice char and flavor. And no harm done to the arteries. sauteed veggies in a skilet
  • Make sure to saute onion first: If you dump all veggies on a skillet at once, water in pepper and kale will “steam” everything.

2. Bake and Cut Eggs

  • 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. how to make Healthy Breakfast Sandwich
  • Prep rimmed baking sheet: Spray about 16 x 11 half sheet liberally including sides with cooking spray. You can also use glass dish. Don’t worry – eggs won’t stick badly. how to make Healthy Breakfast Sandwich
  • Mix and pour: Pour egg mixture mixed with veggies and sausage and move them around for even distribution. how to make Healthy Breakfast Sandwich
  • Bake: At 375 degrees F for 25 minutes. how to make Healthy Breakfast Sandwich

Now we need to cut the eggs. 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.

Using flat spatula cut the eggs in 3 steps:

  • Loosen around the edges.how to make Healthy Breakfast Sandwich
  • Cut into 12 equal slices: Step 1. in the middle widthwise step 2. in the middles lengthwise step 3. each half in the middle widthwise step 4. each strip into 3 slices. how to make Healthy Breakfast Sandwich
  • Lift it up: Slide spatula under each piece with a “scraping” motion from the bottom. how to make Healthy Breakfast Sandwich

3. Assemble Sandwiches

Parchment paper protects food from aluminum foil. 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.

  • 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. how to make Healthy Breakfast Sandwich
  • Assemble: Open the bun, place egg on the bottom part, top with cheese and close with the top part of the bun. how to make Healthy Breakfast Sandwich
  • Wrap tightly: First in parchment paper, and then in aluminum foil.  how to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwich

How to Freeze Breakfast Sandwiches

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. They keep so well. Look at those multiple layers.

how to make Healthy Breakfast Sandwiches in a bag

How to Reheat Breakfast Sandwich

Reheat from frozen any way you like! I throw one in the oven before jumping into shower.

Major tip: Reheating breakfast sandwiches from the freezer unwrapped makes them more crispy. If closed, moisture has no way to escape.

reheating how to make Healthy Breakfast Sandwich on a baking sheet

  • 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. All ovens vary, so you will have to experiment.
  • Toaster oven (crispy): Reheat uncovered in a toaster oven – again you know yours best.

More Healthy Make Ahead Breakfast Recipes

If you are like me, and healthy breakfast is not happening at your house unless you meal prep.

Healthy Breakfast Sandwich

heathy breakfast sandwich

Healthy Breakfast Sandwich {Meal Prep Recipe}

Healthy Breakfast Sandwich with eggs, veggies and whole wheat bun. Meal prep dozens at a time, freeze and reheat for breakfast from frozen.
4.93 from 13 votes
Print Save Rate
Course: Breakfast
Cuisine: North American
Prep Time: 30 minutes
Cook Time: 35 minutes
Servings: 12 sandwiches
Calories: 383kcal
Author: Olena Osipov

Ingredients

  • 12 large eggs
  • 4 cooked chicken sausages diced
  • 1 large onion chopped
  • 1 bell pepper finely chopped
  • 5 large kale leaves rib removed and chopped (baby spinach works too)
  • 1 tbsp avocado or olive oil
  • 1/4 cup milk or water
  • 1 tsp baking powder
  • 12 whole wheat burger thin buns English muffins or bagels
  • 12 slices of real cheese
  • Salt
  • Cooking spray

Instructions

  • 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.
  • 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.
  • 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.

Store: Refrigerate wrapped healthy breakfast sandwiches for up to 5 days.

    Freeze: Freeze in a resealable gallon size bag for up to 3 months.

      Video

      Notes

      • Healthy bun you like: I used whole grain burger thins. You can use whole wheat English muffins, bagels or even gluten free buns. On low carb? Use your favorite keto buns.
      • Loads of veggies including greens: Onion, bell pepper and kale. You can use any other firm veggies to saute like zucchini and mushrooms.
      • Better chicken sausage: Use turkey, natural or organic etc. It's just better than any processed sausage patty at a fast food joint. You can also use bacon if you wish.
      • Pre-sliced cheese: I used about 1/2 slice per each sandwich.
      Reheating:
      • 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 | Potassium: 318mg | Fiber: 2g | Sugar: 5g | Vitamin A: 3310IU | Vitamin C: 42mg | Calcium: 335mg | Iron: 3mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      What You Will Find Here

      Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

      A Little More About Me

      Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

      25 comments on “Healthy Breakfast Sandwich

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      1. 5 stars
        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.

      2. 5 stars
        OMG! These are soo wonderful and easy to prep! I make these on the weekend and my hubby and I have a quick easy and filing breakfast for the whole week! I will continue to make these and tweak them a little each time – add garlic salt or wilted spinach? Yum!

        1. Hi Taylor! I include a nutrition card with every recipe. It is found at the bottom of the recipe card. Sometimes it takes a moment for the card to load on the page. Hope that helps 🙂

      3. 5 stars
        Love these! I keep them in the fridge to send with my husband every day when he leaves for work. I get up in the morning, start the coffee and start heating our breakfast sandwiches over medium heat in a panini pan. I expected them to be dry, but they are perfectly moist and absolutely delicious!! Thank you so much.

      4. Hi! This recipe looks great!

        I was wondering if there was a way to perfect this to eat with whole grain tortilla’s instead of the buns.
        Would it be possible to, instead of baking the mixture in the oven for 25 minutes, scramble the whole mixture in a large skillet instead? That way it would be easier to fold it into a tortilla with some grated cheese instead of slices.

        Thanks in advance!

      5. 5 stars
        My husband is diabetic and shouldn’t eat much bread so I made this minus the “sandwich” part to meal prep breakfast.
        I used onion, mushrooms and 5 pieces of bacon.
        I’ve tried egg cups in the past and wasn’t a huge fan -though I do want to try your instant pot egg cups eventually! This is so easy and versatile.
        Thank you for a great recipe!
        P.S.
        I grew up in the Vancouver area and love Vancouver Island. My hubby grew up out there, moved to Abbotsford and now we are in Hawaii.
        It’s fun to follow you as a fellow BC girl and I love your recipes!

      6. 4 stars
        What are the best reheating instructions for refrigerated sandwiches? Can I use a slow cooker, or food steamer? I try to not use microwaves.

        1. 5 stars
          Bonnie – I heat mine in a panini pan, but I’m sure any pan would do. I usually heat them for 5 minutes on each side and if they’re not quite warm enough, I will just heat for another couple of minutes, flipping occasionally. They always come out great!

      7. 5 stars
        SO delicious and easy -excellent alternative to the egg cups that I’ve been making! The clean up is so much easier and I love that they can be used for a breakfast sandwich or eaten on their own. I used red onion, spinach and nitrite free deli ham. This will be a staple in my weekly meal prep. Thank you!

      8. 5 stars
        Olena, These healthy breakfast ideas a great. My grandsons, 17 and 18 cook breakfast and they love your recipes. Thank you.

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