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.