December 14, 2020

by Olena

Healthy Breakfast Sandwich

Name: Healthy Breakfast Sandwich {Meal Prep Recipe}
Prep time: 30 min
Cook time: 35 min
Total time: 65 min
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

bell peppereggsgreens

Olena Osipov

Published on December 14, 2020

4.9 from 15 votes

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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.

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!

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.

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.
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.
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.
Mix and pour: Pour egg mixture mixed with veggies and sausage and move them around for even distribution.
Bake: At 375 degrees F for 25 minutes.

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.
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.
Lift it up: Slide spatula under each piece with a “scraping” motion from the bottom.

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.
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 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 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.

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 {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.

4.94 from 15 votes

Print Save Rate

Course: Breakfast

Cuisine: North American

Prep Time: 30 minutes

Cook Time: 35 minutes

Total Time: 1 hour 5 minutes

Servings: 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

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bell peppereggsgreens

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Healthy Breakfast Sandwich

Breakfast Sandwich Recipe

Ingredients for Healthy Breakfast Sandwich