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!
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!!!