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.
Servings: 12 sandwiches
Calories: 383kcal
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