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.
If healthy breakfast does not happen at your house unless you meal prep, put egg muffins, Starbucks copycat egg bites and crustless broccoli quiche on your must make list pronto!
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 hashbrown casserole but in a convenient sandwich form!
And good news, this make ahead breakfast sandwich recipe doesn’t taste ‘healthy’. You know what I mean. Just like with protein cookies and almond flour pancakes, my whole family was blown away by the ‘normal’ taste!
Why Make Breakfast Sandwich Recipe?
- Convenient: The taste of breakfast in sandwich form is the perfect time saver for hectic mornings.
- Wholesome ingredient swaps: High in protein, whole grains and the best part of all, you control what ingredients goes into breakfast sandwich recipe.
- Cook from frozen: No need to thaw, pull out of the freezer and warm up, just like make ahead waffles!
- Healthier: Lower in sodium, calories and fat then a drive through breakfast sammies.
- Versatile: Customize to your taste, use your preferred bread, hearty veg or breakfast protein.
Other take to work morning meals we love are breakfast meal prep, overnight oats and chia pudding!
Ingredients for Healthy Breakfast Sandwich
- Healthy bun you like: I used whole grain burger thins, any thin whole wheat or gluten free bun works.
- Loads of veggies including greens: Onion, bell pepper and kale.
- Better chicken sausage: Or any other breakfast protein of choice.
- A bit of real cheese: I used about 1/2 slice of real cheese per each sandwich.
- A dozen of eggs: Organic or local eggs would be the most nutritious and cruelty free choice.
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.
How to Make a Breakfast Sandwich
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 Healthy Egg Sandwich Filling
- 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.
3. Cut Baked Eggs into Squares
- Loosen around the edges.
- Cut into 12 equal slices:
- Step 1. In the middle widthwise
- Step 2. In the middle 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.
I find it best to use a flat spatula to cut eggs. It slides underneath them better and you are able to get the ‘egg square’ removed without leaving bits and pieces behind!
4. Assemble Sandwiches
- 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.
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.
- 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.
5. How to Freeze Breakfast Sandwich Recipe
- 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. Look at those multiple layers.
6. How to Reheat Frozen Breakfast Sandwich
- Reheat: From frozen any way you like! I throw one in the oven before jumping into 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. All ovens vary, so you will have to experiment.
- Toaster oven (crispy): Reheat uncovered in a toaster oven – again you know yours best.
Major tip: Reheating breakfast sandwiches from the freezer unwrapped makes them more crispy. If closed, moisture has no way to escape.
Optional Add-In’s and Variations
- Any whole grain: You can use whole wheat English muffins, bagel thins or even gluten free buns.
- Low carb? Use your favorite keto buns.
- Veggies and greens: You can use any other firm veggies to saute like chard, spinach, zucchini, broccoli and mushrooms.
- Better 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.
- Cheese: Like organic or local cheddar, gouda, mozzarella or any melting cheese. Or whatever your budget allows besides processed cheese.
- Skip cheese slices: Add parmesan or feta into egg mixture.
- Spices: Add hot sauce into egg mixture, red pepper flakes, everything bagel seasoning or ground mustard.
Tips for Best Results
- 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 160F degrees.
- 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!
- Thaw overnight: Works best if you know you will be in a hurry or are worried about ingredients drying out when heating up.
- If using microwave: Wrap in a paper towel to prevent drying out.
- English muffin tip: If you opted to use english muffins and are ‘baking’ in microwave, add a cup of water in a coffee cup. This will add moisture to your english muffin and prevent it from getting chewy.
- Not just for breakfast: Think outside the box! Need a quick lunch? Breakfast sandwich to the rescue! Pair with fruit or a green smoothie for a light ‘brinner’ (breakfast as dinner!)
FAQs
Whereas everyone has different nutritional goals and what they consider healthy, this breakfast sandwich with eggs is a healthier way to the start the day! Packed with protein, fiber and veggies it keeps you full and is a convenient way to ensure you start your day in a nutritious way.
Yes! Just skip adding meat and enjoy!
The recipe has not been tested as such, but I am sure you could. Your egg sandwich will be much thicker and baking time will increase.
Yes, use a large skillet. I have had readers do this and then they fold it into a tortilla! Serve with pico and avocado and you have a delicious Tex Mex breakfast.
You could – two egg whites equal one whole egg.
Yes! Just be sure to use gluten free bread, all other ingredients are naturally gluten free.
I don’t see why not! Just cut your egg mixture smaller!
What Goes Well with Breakfast Sandwich?
Need a bit more of a filling breakfast? Try these ideas!
- Smoothie: Green, pink, anti-inflammatory or even a kombucha smoothie!
- Yogurt: Homemade (Instant Pot recipe) or strawberry yogurt.
- Fresh fruit: Topped with homemade granola.
Brunch idea: Make a breakfast charcuterie board with breakfast sandwiches, smoked salmon, fresh fruit, chocolate, yogurt and quinoa granola!
More Healthy Breakfast Recipes
Healthy Breakfast Sandwich {Meal Prep Recipe}
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.
- 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.
- Enjoy warm!
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 broccoli, zucchini and mushrooms.
- Better 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.
- Skip cheese slices: Add parmesan or feta into egg mixture.
- Spices: Add hot sauce into egg mixture, red pepper flakes, everything bagel seasoning or ground mustard.
Nutrition
Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.
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
Oh gosh these are the tastiest morsels ever I use flat breads instead and freeze Devine
Yay! Glad you liked them so much Avril.
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!
So happy you and your family are enjoying the recipe!
What are the nutrient information for this? Such as calories per sandwich, protein, carbs, fats.
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 🙂
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.
Sounds like a great way to start your day Sheila!
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!
Hey Jay! Of course you can make this in a large skillet and fold into a tortilla!
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!
Hi Carley! Thank you for the lovely review. So great to hear from a fellow BC girl!
What are the best reheating instructions for refrigerated sandwiches? Can I use a slow cooker, or food steamer? I try to not use microwaves.
See my post or recipe for reheating instructions in the oven. No steamer or SC.
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!
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!
Perfect. Yes I love easy clean up too in this recipe. I tried making round shapes once and never again haha.
Olena, These healthy breakfast ideas a great. My grandsons, 17 and 18 cook breakfast and they love your recipes. Thank you.
Yay! Bless their hearts!!! My boys live cooking too. Love when boys cook!
Made 24 of these healthy breakfast sandwiches today. Kids are happy. I’m happy. Thank you!!!