by Olena

Healthy Breakfast Sandwich

Olena's image
Olena Osipov
4.9 from 16 votes

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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 idea from frozen.

If healthy breakfast does not happen at your house unless you meal prep, put broccoli cheese egg muffins, Instant Pot egg bites and crustless broccoli quiche on your must make list of healthy egg recipes!

Make ahead Healthy Breakfast Sandwich with melted cheese stacked to show texture

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!

make ahead breakfast sandwich heating up, stacked with a bite taken out of it

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.

healthy make ahead breakfast sandwich ingredients with healthy chicken sausage eggs cheese and veggies

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.
Veggies for healthy egg sandwiches in white skillet.

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.
Breakfast sandwiches in bag labeled for freezer.

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

Is an egg sandwich healthy for breakfast?

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.

Can I make this a vegetarian breakfast sandwich?

Yes! Just skip adding meat and enjoy!

Can I use a 9×13 pan for make ahead breakfast sandwich?

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.

Can I make this in a skillet?

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.

Can I use egg whites?

You could – two egg whites equal one whole egg.

Can I make gluten free frozen breakfast sandwich?

Yes! Just be sure to use gluten free bread, all other ingredients are naturally gluten free.

Can I use mini bagels?

I don’t see why not! Just cut your egg mixture smaller!

A stack of healthy breakfast sandwiches, top one bitten into it.

What Goes Well with Breakfast Sandwich?

Need a bit more of a filling breakfast? Try these ideas!

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 Sandwiches with melted cheese stacked.
Healthy Breakfast Sandwich

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.
4.94 from 16 votes
Print Save Rate
Course: Breakfast
Cuisine: North American
Prep Time: 30 minutes
Cook Time: 35 minutes
Total Time: 1 hour 5 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.
  • 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.
      See recipe post for more tips and FAQs.

      Nutrition

      Serving: 1sandwich | Calories: 383kcal | Carbohydrates: 26g | Protein: 23g | Fat: 22g | Saturated Fat: 9g | Cholesterol: 214mg | Sodium: 585mg | Fiber: 2g | Sugar: 5g

      Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes without permission. Nutritional info is approximate.

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      32 comments on “Healthy Breakfast Sandwich

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      1. 5 stars
        Just made them for the first time and will definitely be making them again and again and again! Not only were they easy, but they were delicious, and I felt good about slipping some veggies in my breakfast. THANK YOU!

        Quick question… volume-wise, how much is five chopped kale leaves? 😁 I typically buy the triple washed already chopped kale. I just added the rest of the bag and it was great, but wondered how much it should have been as written in the recipe.

      2. 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.

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