by Olena

Healthy Breakfast Sandwich

by Olena

4.8 from 4 reviews

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 35 healthy breakfast ideas you can make ahead.

Healthy Breakfast Sandwich with melted cheese

Healthy Breakfast Sandwiches

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 took me a few years of brainstorming and many tests to come up with what I consider an ultimate healthy breakfast sandwich. 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

What Makes This Breakfast Sandwich Healthy?

The best part about healthy breakfast sandwiches is that you have complete control over the ingredients. Like anything goes in with my guidance haha.

  • 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.
  • 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. Not processed crap. You can use organic, local etc.

It’s just you have complete control over the ingredients! And this healthy breakfast sandwich doesn’t taste healthy. You know what I mean. My whole family was blown away!

eggs, veggies, sausage and buns

How to Make Healthy Breakfast Sandwiches

1. Cook Veggies

sauteed veggies in a skilet

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

2. Bake and Cut Eggs

how to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwich how to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwich

  1. 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.
  2. Get rimmed baking sheet about 16 x 11 (half sheet) out. Spray liberally including sides with cooking spray. Don’t worry – eggs won’t stick badly. You can also use glass dish.
  3. Pour egg mixture mixed with veggies and sausage and move them around for even distribution.
  4. Bake at 375 degrees F for 25 minutes.

how to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwichhow 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:

  1. Loosen around the edges.
  2. 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.
  3. Slide spatula under each piece with a “scraping” motion from the bottom.

3. Assemble

how to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwich how to make Healthy Breakfast Sandwichhow to make Healthy Breakfast Sandwich

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. Also, if you will be reheating in oven, toaster oven or microwave, you can remove wrapping completely and place sandwich on a baking sheet or plate. Less waste however parchment paper is compostable.

  1. Tear 12 pieces of unbleached parchment paper 1 inch wider than a bun.
  2. Tear 12 pieces of aluminum foil 2 times wider than a bun.
  3. Open the bun and place egg on the bottom part.
  4. Top with cheese and close with the top part of the bun.
  5. Wrap in parchment and then in aluminum foil tightly.

How to Store Sandwiches

Before storing, let sandwiches cool. Trust me, you do not want to stuff hot sandwiches in a plastic bag.

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.

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.

how to make Healthy Breakfast Sandwiches in a bag

How to Reheat Sandwiches

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 open makes them more crispy. If closed, moisture has no way to escape.

  1. Oven (crispy): Open sandwiches and bake at 425 degrees, fresh for 10 minutes and from frozen for 15-20 minutes.
  2. Panini press: Place wrapped sandwich onto preheated panini press (indoor grill) and grill 10 minutes for fresh and 15 minutes for frozen.
  3. Microwave: Microwave without foil. All ovens vary, so you will have to experiment.
  4. Toaster oven (crispy): Reheat uncovered in a toaster oven – again you know yours best.

reheating how to make Healthy Breakfast Sandwich on a baking sheet

More Healthy Make Ahead Breakfasts

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

Healthy Breakfast Sandwich

Print

Healthy Breakfast Sandwich

4.8 from 4 reviews

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

  • Author: Olena of ifoodreal.com
  • Prep Time: 30 minutes
  • Cook Time: 35 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 12 sandwiches 1x
  • Category: Breakfast
  • Method: Oven+Stove
  • Cuisine: North American
Scale

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

  1. 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.
  2. Cook Eggs: Preheat oven to 375 degrees F and spray bottom and sides of large 16 x 11 baking sheet liberally with cooking spray.
  3. In a large bowl, add eggs, milk, baking powder, a pinch of salt and pepper; and whisk well.
  4. Add cooked veggies and sausage; and stir well.
  5. Pour onto prepared baking sheet distributing sausage and veggies evenly with a fork. Bake for 25 minutes uncovered.
  6. 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.
  7. 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.
  8. Reheat: 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.

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

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

Notes

You can use any chicken or turkey cooked sausage that is healthier. Organic or natural, with lower sodium or do your best. You can also use bacon if you wish.

If using pre-sliced cheese, I used about 1/2 slice per each sandwich.

You can use any other firm veggies to saute like zucchini and mushrooms.

 Did you make this recipe? Please give it a star rating in the comments.

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.

7 comments on “Healthy Breakfast Sandwich

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

  2. 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!

  3. 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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