I don’t know about you, but breakfast is my favorite meal of the day. And what’s better for breakfast than breakfast sandwiches. My favorite breakfast sandwich when I was young was bacon, egg, and cheese on a bagel. But as I got older, I realized I couldn’t eat those every day as I used to without gaining a little (or a lot) of weight.
I still love breakfast sandwiches and enjoy them quite frequently, I’ve just learned how to make them healthy. If breakfast sandwiches are your thing too, here are some of my favorite healthy breakfast sandwich recipes:
1Healthy Breakfast Quesadilla via Hungry Hobby
Add in however many veggies you want!
- Cooking spray
- 1/2 cup spinach
- ¾ cup liquid egg whites
- 1- ounce cheddar shredded or sliced
- 1 to rtilla for GF I use Trader Joe’s Brown Rice
- sprinkle garlic salt
- sprinkle onion powder
- sprinkle black pepper
Place a medium size non-stick pan over medium-high heat. Spray the pan with cooking spray (I prefer avocado oil) and add ½ cup fresh spinach to the pan. Sauté the spinach until it is wilted.
Once the spinach is wilted, then pour the liquid egg whites over the spinach, sprinkle with onion powder, garlic salt, and black pepper. DO NOT STIR EGGS. I found it easier to make the eggs, omelet style. Once they are almost set, fold one side over the other and continue cooking until they are fully set. You can flip them if one side starts to brown too much before they are done the cooking. If you break them, it’s okay, just try to keep them in as big of pieces as possible, this makes them easier to eat in the quesadilla.
While the eggs are cooking prepare the tortilla. (See note for GF tortilla.) Line tortilla with shredded or sliced cheese.
When the eggs are fully set, transfer to the tortilla and fold the tortilla in half to cover the eggs. Spray the pan again and place the quesadilla on the pan until both sides are browned and cheese is melted. You will need to flip it to brown both sides!
Once both sides have reached your desired crispiness and meltiness level it’s ready! Be careful it will be hot, I like to serve mine with guac and salsa to cool it down (temperature wise) and because, guac and salsa, duh.
2Avocado, Cheese, Tomato on an English Muffin via Cookie + Kate
My mouth is watering already.
- 1 whole wheat English muffin, sliced in half and toasted (or 2 fairly small slices of bread, toasted)
- 2 teaspoons mayonnaise
- 1/2 ripe avocado, mashed
- Salt and freshly ground black pepper
- 1 large egg
- 1/2 teaspoon water
- 1 teaspoon butter or olive oil
- 2 small slices of cheddar or Monterey Jack cheese (about 1/2 ounce, any other melty cheese will do)
- 1 slice of ripe red tomato, if tomatoes are in season (optional)
- Thinly sliced red onion
- Several dashes of hot sauce (like Tabasco or Cholula)
- Small handful arugula or sprouts
- To prepare your sandwiches, spread the mayonnaise over the lower half of your toasted muffin. Spread the mashed avocado over the other half, and sprinkle it with a few dashes of salt and pepper.
- Heat a medium non-stick skillet or well-seasoned cast iron skillet over medium-high heat. In a bowl, scramble the egg with the water and a few dashes of salt and pepper.
Once the skillet is hot, add a pat of butter and swirl the pan to coat the bottom. Pour in the scrambled egg and immediately swirl the egg in the bottom of the pan to make an even layer.
- Immediately place your cheese in the center of the egg mixture as shown. Once the egg is set enough to fold over onto itself with a spatula (this could take 30 seconds to 1 minute), fold one side over the middle, then the opposite side over the middle. Repeat with the other two sides so you have a cute little egg and cheese envelope. Let it cook for another 15 to 30 seconds, until it’s set enough that you can transfer it to a plate.
- Place the cooked egg on the mayo-covered bun. Top with a slice of tomato, if using. Add with several slices of red onion, a few dashes of hot sauce, and a little handful of arugula. Top it with the remaining bun, avocado side down.
- To slice it in half, insert a sharp knife into the center of the sandwich, and slice across to one edge. Repeat in the opposite direction. Serve warm! If you’re making more sandwiches, reduce the stove temperature from medium-high to medium, as the pan only gets hotter the longer it’s on the stove.
3Sweet Potato and Black Bean Breakfast Burrito via Ambitious Kitchen
A fun twist on a traditional breakfast burrito.
- 6 (8-inch) whole wheat tortillas (you can also use low carb)
- 3 medium sweet potatoes
- 1- 15 oz can black beans, rinsed and drained
- 1/4 teaspoon cumin
- 1/4 teaspoon chili powder
- few dashes of red pepper flakes, if desired
- 8 large egg whites (or 6 large eggs)
- 1 avocado, diced
- 1/2 cup shredded mexican or colby jack cheese
- 1/3 cup red enchilada sauce
- Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 400 degrees for 45 minutes. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
- In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside.
- In a separate medium bowl, beat egg whites (or eggs) together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
- To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute scrambled eggs, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos. To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos.
4Egg White Breakfast Sandwich via Once a Month Meals
Low-calorie, delicious, and perfect to grab on the way out the door.
- 2 individual Egg
- 21 individual Egg Whites
- ¼ cups Milk
- 1 cup dice Mushrooms
- 1 cup dice Bell Pepper, Green
- 8 individual Sandwich Thin
- 8 individual Turkey Bacon, Cooked
- 8 individual Cheddar Cheese, Sharp, 2%, Sliced
- In a bowl, whisk together eggs and egg whites until completely blended.
- Gradually whisk in milk. Stir in mushrooms and green bell peppers.
- Pour egg mixture into greased baking dish.
- Bake at 350 degrees uncovered for 10 minutes.
- Stir, and bake an additional 10 to 15 minutes, or until eggs are set.
- While eggs are baking, toast sandwich thins in toaster.
- Let eggs cool.
- After eggs have cooled, cut into equal servings.
- Place one egg serving, one piece of bacon, and one slice of 2% cheese in between each sandwich thin.
5Healthy Eggs Benedict via Daily Burn
Because eggs benedict is everyone’s favorite breakfast, right? Except this one is actually good for you!
- 1 pound asparagus, trimmed
- 4 ounces lean turkey bacon
- 2 tablespoons butter
- 1 tablespoon flour
- 1/2 cup chicken broth
- 4 large eggs, plus 2 large egg yolks
- 1 tablespoon fresh lemon juice
- 2 teaspoons white vinegar
- 2 whole-wheat English muffins, split and toasted
- Fresh ground black pepper and paprika to taste
- Preheat the oven to 150° F.
- Fill a large, deep skillet with 1 inch of salted water and bring to a boil. Add the asparagus and cook until crisp-tender, about 3 to 4 minutes; drain and set aside.
- In the same skillet, cook the turkey bacon until slightly browned on both sides, about 3 minutes. Transfer the muffin halves, bacon and asparagus to a baking sheet and place in the oven to keep warm.
- In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook, stirring, for 1 minute. Slowly whisk in the chicken broth and bring to a boil. Cook, whisking, for 1 minute. Remove from the heat, then whisk in the egg yolks, one at a time. Stir in the lemon juice and set aside.
- Fill a medium to large saucepan with 1 1/2 inches of water add vinegar. Bring to a boil then reduce heat to medium-low (water should maintain a few small bubbles). Crack one egg into a small dish and partially submerge the dish in the pan and tip the egg into the water. Repeat with each egg and poach until the whites are opaque but yolks are still runny, about 2 minutes. Remove each egg with a slotted spoon to a paper towel-lined plate.
- To assemble, place an English muffin half on each of the 4 plates. Divide the bacon among the muffins and top each with a poached egg and some hollandaise sauce. Season with pepper and paprika.
6Protein-Packed Breakfast Burrito via Fit Foodie Finds
With 25 grams of protein in a serving, this breakfast burrito is perfect for those trying to pack in extra protein.
- 8 eggs, large
- splash of milk
- 1 tablespoon EVOO
- 1 tablespoon minced garlic
- 1 red pepper, finely minced
- 1/2 red onion, finely minced
- 4 piece of thick-cut bacon, cooked until crispy
- salt and pepper, to taste
- 4 Flatout Flatbreads (Multi-Grain with Flax)
- Place EVOO and minced garlic in a medium sauce-pan. Turn to medium-high heat and cook until oil is heated. In a large bowl, whisk 8 eggs and a splash of milk. Set Aside.
- Add in red pepper and onion to the pan and sauté for a few minutes or until onions begin to turn translucent. Then, add in eggs and sauté for 3-5 minutes or until cooked.
- Place 1/4 of the egg mixture and a piece of cooked bacon.on top of a Flatout Flatbread. Then, sprinkle with cheese. Wrap tightly. EAT.
7Spinach and Feta Wrap via Rachel Cooks
Like the Starbucks spinach and feta wrap, but better… because it’s homemade.
- 1 MultiGrain Flatout Flatbread
- 1/2 teaspoon olive oil
- 1 tablespoon finely diced sundried tomatoes
- 2 cups firmly packed fresh spinach
- 3 large egg whites
- 1 tablespoon garden vegetable spreadable cream cheese (I use reduced-fat)
- 2 tablespoons reduced-fat feta crumbles
- In a small frying pan, heat 1/2 teaspoon olive oil with sun-dried tomatoes over medium-low heat. (If you have tomatoes packed in olive oil, you can skip this step and omit the olive oil). Cook, stirring frequently, until tomatoes are softened (3-4 minutes) . Add spinach and cover for 2-3 minutes or until spinach is wilted, stirring once or twice as needed.
- Remove from pan and set aside.
- Carefully wipe out pan with paper towel (optional) and return to medium-low heat. Add egg whites, stir once and cover and cook for 4-5 minutes or until set.
- While the egg is cooking, spread wrap with cream cheese. On top of cream cheese, layer on spinach and then feta. Once egg is cooked, place on top of feta cheese.
- Wrap tightly into a roll.
- If desired, return to dry pan (medium heat) to crisp outside of wrap. Start seam side down and flip after 2-3 minutes or until golden brown on each side. Cut in half and enjoy immediately.
8Scrambled Tofu Breakfast Burrito via Minimalist Baker
A vegan-friendly breakfast burrito that tastes just as good as the real thing!
- 1 12-ounce package firm or extra-firm tofu*
- 1 tsp oil (or 1 Tbsp (15 ml) water)
- 3 cloves garlic (minced)
- 1 Tbsp hummus (store-bought or DIY)
- 1/2 tsp chili powder
- 1/2 tsp cumin
- 1 tsp nutritional yeast
- 1/4 tsp sea salt
- 1 pinch cayenne pepper (optional)
- 1/4 cup minced parsley
- 5 whole baby potatoes (chopped into bite-size pieces)
- 1 medium red bell pepper (thinly sliced)
- 1 tsp oil (or 1 Tbsp (15 ml) water)
- 1 pinch sea salt
- 1/2 tsp ground cumin
- 1/2 tsp chili powder (not ground chili)
- 2 cups chopped kale
- 3-4 large flour or gluten-free tortillas (ensure vegan friendly – I like TJ’s brand)
- 1 medium ripe avocado (chopped or mashed)
- Chunky red or green salsa or hot sauce
Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper (use more baking sheets if increasing batch size). In the meantime, also wrap tofu in a clean towel and set something heavy on top – such as a cast-iron skillet – to press out excess moisture. Then crumble with a fork into fine pieces. Set aside.
Add potatoes and red pepper to the baking sheet, drizzle with oil (or water) and spices, and toss to combine. Bake for 15-22 minutes or until fork tender and slightly browned. Add kale in the last 5 minutes of baking to wilt, tossing with the other vegetables to combine seasonings.
In the meantime, heat a large skillet over medium heat. Once hot, add oil (or water), garlic, and tofu and sauté for 7-10 minutes, stirring frequently, to slightly brown.
In the meantime, to a small mixing bowl, add the hummus, chili powder, cumin, nutritional yeast, salt, and cayenne (optional). Stir to combine. Then add water until a pourable sauce is formed (1-3 Tbsp as original recipe is written // adjust if altering batch size). Then add parsley and stir. Add the spice mixture to the tofu and continue cooking over medium heat until slightly browned – ~3-5 minutes. Set aside.
Assemble burritos: Roll out a large tortilla. Add generous portions of the roasted vegetables, scrambled tofu, avocado, cilantro, and a bit of salsa. Roll up and place seam side down (you can wrap in foil to keep warm – optional). Continue until all toppings are used up – about 3-4 large burritos.
Enjoy immediately for best results. Alternatively, you can package and refrigerate these up to 4 days (or the freezer for 1 month). Just microwave or heat in the oven before eating (be sure to remove foil if heating in microwave).