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.

Perfect for hectic mornings and you have total control over the ingredients. Check out other 35 healthy breakfast ideas you can make ahead.


Healthy Breakfast Sandwiches

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 took me a few years of brainstorming and many tests to come up with what I consider an ultimate healthy breakfast sandwich. It is such common fast food, how do you make it healthy?! How do you cut eggs into rounds?

Everything is possible!

You can now show up with a breakfast sandwich to work like a boss too! And cook from frozen, ha!

What Makes This Breakfast Sandwich Healthy?

The best part about healthy breakfast sandwiches is that you have complete control over the ingredients. Like anything goes in with my guidance haha.

  • No deli meat, no processed cheese, no loads and loads of sodium.
  • 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.
  • Better chicken sausage. Use turkey, natural or organic etc. It’s just better than any processed sausage patty at a fast food joint.
  • A bit of real cheese. Not processed crap. You can use organic, local etc.

It’s just you have complete control over the ingredients! And this healthy breakfast sandwich doesn’t taste healthy. You know what I mean. My whole family was blown away!

How to Make Healthy Breakfast Sandwiches

1. Cook Veggies

  • Chop veggies small.
  • Make sure to saute onion first. If you dump all veggies on a skillet at once, water in pepper and kale will “steam” everything.
  • Cooking in a heart healthy avocado, olive or coconut oil ensures nice char and flavor. And no harm done to the arteries.

2. Bake and Cut Eggs

  1. 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.
  2. Get rimmed baking sheet about 16 x 11 (half sheet) out. Spray liberally including sides with cooking spray. Don’t worry – eggs won’t stick badly. You can also use glass dish.
  3. Pour egg mixture mixed with veggies and sausage and move them around for even distribution.
  4. 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.

Using flat spatula cut the eggs in 3 steps:

  1. Loosen around the edges.
  2. Cut into 12 equal slices – step 1. in the middle widthwise step 2. in the middles lengthwise step 3. each half in the middle widthwise step 4. each strip into 3 slices.
  3. Slide spatula under each piece with a “scraping” motion from the bottom.

3. Assemble

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. Also, if you will be reheating in oven, toaster oven or microwave, you can remove wrapping completely and place sandwich on a baking sheet or plate. Less waste however parchment paper is compostable.

  1. Tear 12 pieces of unbleached parchment paper 1 inch wider than a bun.
  2. Tear 12 pieces of aluminum foil 2 times wider than a bun.
  3. Open the bun and place egg on the bottom part.
  4. Top with cheese and close with the top part of the bun.
  5. Wrap in parchment and then in aluminum foil tightly.

How to Store Sandwiches

Before storing, let sandwiches cool. Trust me, you do not want to stuff hot sandwiches in a plastic bag.

Breakfast sandwiches are really meant for freezing. Freeze in a resealable gallon size bag for up to 3 months. They keep so well. Look at those multiple layers.

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.

How to Reheat Sandwiches

Reheat from frozen any way you like! I throw one in the oven before jumping into shower.

Major tip: Reheating breakfast sandwiches from the freezer open makes them more crispy. If closed, moisture has no way to escape.

  1. Oven (crispy): Open sandwiches and bake at 425 degrees, fresh for 10 minutes and from frozen for 15-20 minutes.
  2. Panini press: Place wrapped sandwich onto preheated panini press (indoor grill) and grill 10 minutes for fresh and 15 minutes for frozen.
  3. Microwave: Microwave without foil. All ovens vary, so you will have to experiment.
  4. Toaster oven (crispy): Reheat uncovered in a toaster oven – again you know yours best.

More Healthy Make Ahead Breakfasts

If you are like me, and healthy breakfast is not happening at your house unless you meal prep. Below recipes are for you:

  • Egg muffins
  • Instant Pot egg bites
  • Healthy waffles
  • Chia pudding
  • Overnight oatmeal
  • Browse all healthy breakfast recipes.

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 1x2x3x


  • 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


  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.


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.

Recipes and images are a copyright of ifoodreal.com

16 Delicious Breakfast Sandwich Recipes You Won’t Believe Are Healthy

There’s nothing tastier than a fresh, doughy bagel with the perfect schmear-to-bread ratio to start the day, but it’s not exactly the healthiest option for your morning. However, there are multitudes of ways to create healthier breakfast sandwiches that still include the carbs you crave, but are piled high with veggies, healthy fats, and lean protein instead of a slab of cream cheese. Click through to see 16 of our favorite healthy breakfast sandwiches, and rejoice in the knowledge that your stomach won’t be growling before lunch. And while some of these might be higher in calories than your typical pastry, the macro- and micronutrient profiles look a lot different.


Smoked Salmon Sandwich

Mitch Mandel and Thomas MacDonald

Think: New York-style lox bagel, but healthified. Trust us, you won’t even miss the bagel in this smoked salmon sammie. Use whole grain bread or an English muffin, whipped cream cheese instead of regular, add on the smoked salmon for lean protein, and pile on greens for those essential micronutrients.

Get our recipe for a Smoked Salmon Sandwich.


Sunrise Sandwich With Turkey, Cheddar, and Guacamole

Mitch Mandel and Thomas MacDonald

This breakfast is a surefire way to get you hopping out of bed in the morning. Think of this as an upgraded Egg McMuffin. Top off your whole-wheat English muffin with protein-packed fluffy eggs, lycopene-rich tomatoes, guacamole for healthy fat, cheddar cheese, and thin-sliced turkey breast (look for low-sodium options) for added protein. Morning made.

Get our recipe for a Sunrise Sandwich with Turkey, Cheddar, and Guacamole.


Egg Sandwich With Pastrami and Swiss Recipe

Mitch Mandel and Thomas MacDonald

The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggs—especially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.

Get our recipe for an Egg Sandwich With Pastrami and Swiss.


Breakfast Pizza Recipe

Mitch Mandel and Thomas MacDonald

Yes, really, pizza for breakfast! Start with the ultimate breakfast bread—the fiber-dense whole-wheat English muffin—as your base and salsa as your sauce, then add eggs, ham, and cheese for flavor, substance, and plenty of protein.

Get our recipe for Breakfast Pizza.


Open-Face Hot Ham and Cheese Sandwich With Chipotle Mayo Recipe

Waterbury Publications, Inc.

It’s all about what you’re putting on top of that slice that matters, and in this hot ham and cheese open-face sandwich, we add chipotle mayo and eggs to give you extra protein with a kick. You won’t even miss that other piece of bread!

Get our recipe for an Open-Face Hot Ham and Cheese Sandwich With Chipotle Mayo.


Caprese Breakfast Sandwich

Courtesy of Foodie Crush

This healthy breakfast sandwich uses whole-wheat English muffins for fiber and protein, thick slices of fresh mozzarella (naturally low in fat), and olive and flaxseed oils for heart-healthy fats. This recipe also calls for sliced tomatoes and fresh basil, and they also recommend adding other healthy toppings like avocado and eggs. You just can’t go wrong!

Get the recipe from Foodie Crush.


Meal Prep Breakfast Sandwiches

Courtesy of Pinch of Yum

This delicious, easily meal-prepped breakfast sammie recipe is perfect for a busy family. Scrambled eggs with bacon and spinach give loads of protein, cheese has calcium and good fat, and optional avocado will give even more healthy fats and omega-3s.

Get the recipe from Pinch of Yum.


Sausage, Sun-Dried Tomato, and Spinach Breakfast Sandwich

Courtesy of Fit Foodie Finds

These meal-prep friendly healthy breakfast sandwiches are super easy to make, and even easier to modify. First, you make the egg patties. This recipe calls for sausage, sun-dried tomatoes, and spinach, but you could add peppers, turkey bacon, broccoli, and more. Dairy-free? Nix the cheese. Just place the patties on whole-grain English muffins for extra fiber and good-for-you carbohydrates, pop ’em in the freezer, and you’re set for 12 days of healthy mornings.

Get the recipe from Fit Foodie Finds.


Gruyere, Fig Jam, and Arugula Breakfast Sandwich

Courtesy of How Sweet Eats

This decadent breakfast sandwich is perfect for weekend mornings. The seedy whole-grain bread provides fiber, gruyere gives calcium and mouth-watering creaminess, a poached egg will give you six grams of protein, and the fig jam provides sweetness without being loaded with added sugars (just make sure you check the label). Top it off with a handful of vitamin-K rich arugula for an extra kick.

Get the recipe from How Sweet Eats.


Veggie Breakfast Sandwich

Courtesy of Cookie and Kate

You can’t go wrong with this staple breakfast sandwich in a pinch. This one adds mashed avocado, vitamin-rich tomato, vitamin C and folic acid-packed onion, and hot sauce to the standard egg, cheese, and muffin combination. Top it off with alfalfa sprouts or arugula for extra phytonutrients.

Get the recipe from Cookie and Kate.


Egg and Arugula Toast

Courtesy of Fit Foodie Finds

While not quite a sandwich, this upgraded toast is just as satisfying. Toss some nutrient-rich arugula in balsamic vinegar and olive oil (healthy fats), and pile it on a hearty piece of toasted whole-grain bread. Fry or poach an egg, add it to the toast, and finish with some beautiful, vitamin- and mineral-packed radishes. Protein, fat, complex carbohydrates, and veggies? That’s the toast of health dreams.

Get the recipe from Fit Foodie Finds.

RELATED: 100+ healthy breakfast ideas that help you lose weight and stay slim.


Garlicky Spinach and Avocado Breakfast Sandwich

Courtesy of How Sweet Eats

A veggie-packed sandwich that tastes good? Count us in. With a whopping 3 cups of spinach per sandwich, you’re sure to get your daily dose of vitamins A and E. Thin-sliced prosciutto gives protein without unhealthy fats, and a poached egg adds even more protein. For healthy fats, add avocado (a favorite so-far among breakfast sandwich chefs) and thin-sliced real cheddar cheese.

Get the recipe from How Sweet Eats.


Baked Croissant Breakfast Sandwich

Courtesy of Le Creme de la Crumb

Not feeling like having that dense bagel with your bacon, egg, and cheese? Keep it light with a flaky croissant! You could even prep a few of these sandwiches in advance and save them for later.

Get the recipe from Creme de la Crumb.


Homemade Sausage Egg McMuffins

Courtesy of Recipe Tin Eats

Love a good Egg McMuffin in the morning? Save the money by making a few of these copycat Egg McMuffins right at home! You could even top it off with tomatoes, arugula, and whatever other veggies your heart desires for an extra boost in nutrients.

Get the recipe from Recipe Tin Eats.


Smoked Salmon Bagel Spread With Greek Yogurt and Cucumbers

Courtesy of Little Broken

BYOB: Bring your own bagel, because that’s all you’ll need once you whip up this sophisticated schmear. This recipe slashes the typical amount of cream cheese and subs it for Greek yogurt. The yogurt adds protein and probiotics, and reduces the overall fat without adding sugar and other weird chemicals. Add in smoked salmon for the lox flavor we know and love, onions and dill for a kick, and cucumbers for a hydrating and vitamin-packed addition.

Get the recipe from Little Broken.


Lox Breakfast Bagel Sandwich

Courtesy of Macheesmo

Eggs scrambled with capers? Handfuls of greens? A hearty serving of lox? Yes, this breakfast sandwich is the stuff of dreams. By using less cream cheese and loading up on whole grains, veggies, and protein, you’re setting your day up for greatness.

Get the recipe from Macheesmo.

0/5 (0 Reviews)

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

These healthy freezer breakfast sandwiches are an easy breakfast meal prep for your busy weekday mornings! Make ahead breakfast sandwiches on the daily– woot woot. 

Sharing is caring!


  • Share7
  • Tweet
  • Pin512
This post is sponsored by al fresco.

Freezer Breakfast Sandwiches that are healthy, loaded with veggies, and make an easy breakfast meal prep! Chicken breakfast sausage, cheddar cheese, english muffins and all the veggies in a baked egg casserole.

Are you bored with your breakfast routine? Or do you not eat breakfast before work because you’re in a hurry to get yourself ready and get the kids out the door on time? Ummm– that second story is my husband 100% and I fall somewhere in the middle.

But lemme tell you, these make ahead breakfast sandwiches are having a moment… and for good reason!

Breakfast meal prep can be such a time saver – and a healthy one at that! You’ve gotta try them ASAP.

Are freezer breakfast sandwiches healthy?

Some breakfast sandwiches get a bad rep these days but I’m here to let you know that breakfast sandwiches CAN be made healthy!

Our homemade breakfast sandwiches are packed with nutrition— hello, 30 grams of protein per sandwich! And at 450 calories your breakfast meal prep is balanced with all the good stuff: veggies, protein, carbs, fats and fiber!

I’m convinced these healthy breakfast sandwiches are in fact way more tasty than fast food like McDonalds or Starbucks breakfast sandwiches. Try for yourself!

All you need are these ingredients…

  • Onion
  • Mushroom
  • Spinach
  • Eggs
  • al fresco Chicken Sausage Breakfast Patties

One of the reasons I chose al fresco chicken breakfast sausage in these healthy freezer breakfast sandwiches is not only do they up the flavor profile and provide a satisfying 8g of protein per patty, they’re also 70% less fat and 40% less sodium than pork sausage.

I don’t know about you, but I want the most important meal of the day to fuel me, and not leave me feeling sluggish. al fresco breakfast sausage is lean, made with skinless chicken meat, has a simple ingredient list and gluten free.

How to make healthy freezer breakfast sandwiches?

Well, let me show you. First off, start out with a rimmed baking sheet and some parchment paper. I’m a big believer in parchment paper because, hello, who wants to clean up egg stuck on a pan for 20 minutes? (speaking from experience here).

Roast the veggies (you can sub in your favorite veggies into this sheet pan egg bake). I can never get enough mushrooms so I like mushrooms, spinach and onions in my egg bake but feel free to do zucchini, kale, and sweet peppers if that’s more your style.

The possibilities are endless.

But roast up the veggies first to help them to wilt down and develop more flavor.

Then pour in the whipped eggs right over the veggies. Make sure to really beat the eggs before pouring into the sheet pan; bake.

After the eggs have finished baking, it’s time to slice them into squares and assemble the healthy freezer breakfast sandwiches.

  • English muffin top
  • cheese
  • baked eggs
  • al fresco breakfast sausage patty
  • English muffin bottom

Close the sandwich and wrap in plastic wrap

then in aluminum foil, name and date

and place in a freezer safe bag.

Can you freeze homemade breakfast sandwiches?

This step is easy peasy, friends! Wrap each sandwich in a little plastic wrap, then foil, label with the date and place sandwiches in gallon ziplock bag to keep in the freezer for up to 2 months.

The airtight container is essential to keeping your freezer breakfast sandwiches fresh and avoiding freezer burn. Another option for freezer storage are Leakproof Glass Storage Containers – a kitchen equipment staple in our home that makes meal prep life so easy!

How do you reheat a frozen breakfast sandwich?

First before you reheat, I highly recommend defrosting first. You can defrost the breakfast sandwich by placing in the fridge overnight, or on your microwave’s defrost setting for about a minute.

When reheating a frozen breakfast sandwich, you have a couple of options…

  • Reheat on a microwave safe plate for 1- 1.5 minutes.
  • Reheat in toaster oven with breakfast sandwich wrapped in foil (be sure to remove the plastic wrap!!)
  • Reheat in oven on 350 degrees for 10-12 minutes

The beauty of this breakfast meal prep recipe is that reheating is so simple and takes almost no time. My personal fav method for reheating is in the microwave! I actually enjoy a softer English muffin on a breakfast sandwich– so yummy with melted cheese.

And if you prefer a little crispier bread, opt for the oven reheat method.

How to make this breakfast meal prep low carb and gluten free?

Want a low carb option for these make ahead breakfast sandwiches? No problem, I’ve got you covered!

Go muffin free, and serve breakfast casserole style topped with a little avocado for a low carb breakfast! And if you have special dietary restrictions such as gluten free, simply go for gluten free bread or muffin. al fresco breakfast sausage is gluten free too so it’s a great option for special diets too.

As a mom of two little ones, I understand the morning hustle is so real! I’m constantly on the hunt for ways to streamline our morning routine and breakfast meal prep ideas have been a huge game changer in our home.

Don’t underestimate the power of make ahead breakfast recipes. Your schedule and your family will thank you 🙂

Other Breakfast Meal Prep Ideas:

  • Ham Spinach Egg Cups
  • How To Meal Prep for the Week
  • 15 Healthy Breakfast Recipes with Eggs
  • Sheet Pan Breakfast Bowls
  • Carrot Cake Oatmeal Breakfast Cookies


Freezer Breakfast Sandwiches that are healthy and make an easy breakfast meal prep! Chicken breakfast sausage, cheddar cheese, english muffins and all the veggies in a baked egg casserole.

Scale 1x2x3x

  • 2 tablespoons avocado oil (or olive oil)
  • 1 cup diced onion
  • 2 cups sliced mushrooms
  • 2 cups packed baby spinach
  • Freshly ground pepper and salt to taste
  • 1 teaspoon Italian seasoning
  • 14 eggs
  • 3 – 7 oz packages al fresco chicken sausage breakfast patties (12 patties total)
  • 12 slices of cheese
  • 12 english muffins
  1. Preheat oven to 450 degrees F’ line rimmed baking sheet with parchment paper.
  2. Drizzle oil on baking sheet, arrange veggies on pan and toss to coat in oil; season with salt, pepper and italian seasonings. Bake for 10 minutes.
  3. When veggies have finished roasting, remove sheet pan from oven; gently stir vegetables and then spread out again on baking sheet.
  4. In a large bowl, whisk together eggs; beat well. Pour eggs over veggies in sheet pan; bake in oven for 10-12 minutes, until eggs are fully cooked. Remove baked eggs from oven and cut into 12 even squares.
  5. Assemble breakfast sandwiches by stacking baked eggs, cheese, and chicken sausage on english muffins.
  6. Prep muffins for freezer by wrapping each breakfast sandwich individually in plastic wrap, then in aluminum foil, date and label, and then place in freezer safe gallon bag.
  7. Before reheating, defrost the breakfast sandwich by placing in the fridge overnight or in microwave on defrost setting for 1 minute. Then heat muffin on high power in the microwave for 1 minute to 1 minute 30 seconds, cooking until eggs and sausage are headed through.
  • Category: Breakfast
  • Method: Sheet Pan
  • Cuisine: American


  • Serving Size: 1 sandwiches (1/12 recipe)
  • Calories: 450
  • Sugar: 3g
  • Sodium: 838mg
  • Fat: 23g
  • Saturated Fat: 9g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 29g
  • Fiber: 4g
  • Protein: 30g
  • Cholesterol: 285mg

Keywords: freezer breakfast sandwiches

If you tried this recipe for healthy freezer breakfast sandwiches or any of our recipes, please leave a comment and rate the recipe. We love hearing from you! You can also tag #loveandzest on social media. To stay up-to-date, FOLLOW US on Instagram @LoveandZest, Pinterest, and Facebook.

Disclosure: This post contains Amazon affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, Love & Zest will receive a small amount of money from the sale of these items.

Hi I’m Kristina LaRue, registered dietitian and millennial mom of two active and hungry boys. Here on Love & Zest, you’ll find (mostly) healthy recipes to fuel the whole family and real life stories of modern motherhood. I’m all about veggie-filled breakfast meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.

Did you make one of my recipes?? Leave a review in the comments and tag @loveandzest #loveandzest on Instagram!

If you’re a modern mama– I’d love for you to join my Facebook group A Modern Motherhood Collective!

Healthy meal prep freezer breakfast egg and cheese sandwiches are loaded with veggies, turkey bacon, and cheese. This protein-packed breakfast sandwiches make the perfect grab and go breakfast!

Finding time to make breakfast in the morning can be a challenge for just about anyone. Whether you’re going to school, work, the gym or even working from home, having breakfast prepared in advance will save you time, money and the stress of finding something to eat. Just pop a sandwich in the microwave and enjoy breakfast in minutes.

These healthy meal prep breakfast sandwiches are our favorite make-ahead breakfast sandwiches for a good reason. They are loaded with veggies and will help you get at least 1 serving of veggies without even noticing it!

Tips To make Healthy Breakfast Sandwiches:

  • Substitute whole wheat or whole grain sandwich thins in place of bagels or English muffins
  • Use egg whites instead of whole eggs to reduce cholesterol
  • Opt-in for turkey bacon
  • Load the eggs with your favorite veggies

Wholesome Veggie Add-ins

  • Mushrooms
  • Kale
  • Broccoli
  • Tomato
  • Shredded Carrots

To Make Keto Egg and Cheese sandwiches:

Follow the recipe as written and replace the whole wheat thins with my popular 90-second microwave keto bread. To speed things up, you can also bake the bread in ramekins in the oven! The bread will freeze well and tasted just like normal Bread!

Healthy Make-Ahead Egg & Cheese Breakfast Sandwiches

Meal-prep vegetable, bacon, and egg & cheese breakfast sandwiches are healthy and loaded with protein. Plus, keto option included! 3.43 from 7 votes Course: Breakfast Cuisine: American Keyword: breakfast, cheese, egg, healthy, keto, make ahead, meal prep, sandwiches, veggies Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes Servings: 8 Sandwiches Calories: 164kcal

  • 4 slices turkey bacon chopped
  • ½ cup diced bell pepper optional
  • ¼ cup diced onion optional
  • 16 oz 2 cups egg whites (or 8 large whole eggs)
  • 2 cups chopped baby spinach fresh
  • Salt and pepper to taste
  • 8 slices cheddar or American cheese
  • 8 Whole Wheat sandwich thins or English muffins or croissants or bagels, or 90 second Keto Bread*
  • Butter or oil for greasing pan
  • Pre-heat oven to 350F. Grease a 9×13’’ pan with butter or oil; Set Aside.
  • Heat 1 teaspoon oil in a large pan over medium-high heat. Add the bacon and cook for 1 minute. Add the bell pepper and onion; (at this point you can also add your favorite chopped veggies along with the bell pepper and onion) cook 2 minutes or until tender. Remove from heat.
  • Add egg whites (or whole eggs) to a large mixing bowl. Add the chopped spinach, cooked bacon and bell pepper mixture, and a pinch of salt and pepper. Whisk or stir with a fork until mixed through.
  • Transfer the egg and vegetable mixture into the greased dish. Bake the eggs for about 25-30 minutes, or until the center is set and the outer edges are slightly browned. Cool for 5-10 minutes then slices into 8 equal portions.
  • To Assemble sandwiches: Add a slice of egg and a slice of cheese to each wheat thin and wrap with foil or plastic wrap. Transfer sandwiches to a gallon sized freezer bag. Freeze for up to 2 months.
  • To reheat: Unwrap sandwich and microwave for 1.5 -2 minutes or until heated through and cheese is melted. Alternatively, microwave for 1 Minute then heat in the toaster oven to crisp up the bread.

*To Make these sandwiches Keto, use your favorite keto bread of try out our 90-second microwave keto bread recipe here. Serving: 1Sandwich | Calories: 164kcal | Carbohydrates: 23g | Protein: 13g | Fat: 3g | Saturated Fat: 0g | Cholesterol: 6mg | Sodium: 449mg | Potassium: 96mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1490IU | Vitamin C: 14.4mg | Calcium: 49mg | Iron: 1.3mg

The Best & Worst Fast Food Breakfast Sandwiches—Ranked

Breakfast is a marvelous meal. It’s the first meal you eat after fasting throughout the night, and therefore it’s that much more satisfying. Sinking your teeth into a scrumptious sandwich comprising egg, cheese, and perhaps even a slice or two of lean meat makes for a satiating morning meal. Breakfast sandwiches served at fast-food chains can be chock-full of fat and sodium, though, which is why it’s important to separate the worst sandwich on the menu from the best. You can do this by checking the nutrition online before walking in or going to a drive-thru window, but we made it so much easier for you: just use our cheat sheet here.

We looked at six popular quick-service restaurants and identified the best and worst breakfast sandwich at each. To determine the most unhealthy breakfast sandwiches from the most healthy, we ranked primarily on calories and sodium, and to break ties, we referred to protein and saturated fat content.

See if your favorite sandwich is one you should only order sparingly or one you should order for a quick healthy breakfast when you’re in a hurry.

Here are the best and worst fast-food breakfast sandwiches.

First, the best breakfast sandwiches

Courtesy of Wendys430 calories, 25 g fat (11 g saturated fat, 0 g trans fat), 940 mg sodium, 33 g carbs (1 g fiber, 6 g sugar), 19 g protein

The saturated fat and sodium contents in this sandwich are still high, so this breakfast sandwich wouldn’t be our first choice. It definitely doesn’t have to be one you actively avoid though either, which is why it’s our sixth-placed sandwich in the best category.

McDonald’s Egg McMuffin

Courtesy of McDonalds 300 calories, 12 g fat (6 g saturated fat, 0 g trans fat), 760 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein

So the Egg McMuffin at McDonald’s is actually a pretty good breakfast choice, clocking in at 300 calories and 6 grams of saturated fat. The 17 grams of protein from the egg, Canadian bacon, and cheese will help to curb hunger until lunchtime, so you can stay focused during your morning tasks.

Burger King Egg & Cheese CROISSAN’WICH

Courtesy of Burger King300 calories, 15 g fat (7 g saturated fat, 0 g trans fat), 580 mg sodium, 30 g carbs (1 g fiber, 4 g sugar), 11 g protein

What makes this sandwich rank just ever so slightly better than the Egg McMuffin is that it contains nearly 200 milligrams less sodium.

Dunkin’ Donuts Egg Wake-Up Wrap Sandwich

Courtesy of Dunkin’ Donuts240 calories, 10 g fat (3 g saturated fat, 0 g trans fat), 670 mg sodium, 25 g carbs (4 g fiber, 5 g sugar), 14 g protein

Breaking into the A club is Dunkin’s Egg Wake-Up Wrap sandwich. Enclosing a veggie egg white omelet, this low-calorie sandwich contains a whopping 14 grams of protein and only 3 grams of saturated fat.

Panera Mediterranean Egg White Breakfast Wrap

Courtesy of Panera Bread260 calories, 8 g fat (3 g saturated fat, 0 g trans fat), 650 mg sodium, 32 g carbs (3 g fiber, 3 g sugar), 19 g protein

The Panera Mediterranean Egg White Breakfast Wrap earns an A for its high protein content and low fat content.

Starbucks Reduced-Fat Turkey Bacon & Cage Free White Sandwich

Courtesy of Starbucks 230 calories, 5 g fat (2 g saturated fat, 0 g trans fat), 550 mg sodium, 28 g carbs (3 g fiber, 2 g sugar), 18 g protein

Low in calories, sodium, saturated fat, and carbs, yet high in protein? Starbucks Reduced-Fat Turkey Bacon and Cage-Free White Sandwich is the clear winner—A+ indeed!

And now, the worst breakfast sandwiches

Courtesy of Panera Bread530 calories, 18 g fat (8 g saturated fat, 0 g trans fat), 910 mg sodium, 59 g carbs (2 g fiber, 5 g sugar), 34 g protein

We love Panera, but their Steak and Egg Sandwich is just a bit too high in calories, saturated fat, sodium, and even protein for us to consider it a healthy option. Not only does this cost you over a quarter of your day’s worth of calories, but it also costs you nearly 1,000 milligrams of salt, and you should only consume a maximum of 2,300 milligrams each day. It also contains nearly half of your day’s worth of saturated fat and almost 35 grams of protein, which is too much protein for one meal. Your body can only digest a maximum of 30 grams per hour.

Starbucks Smoked Shoulder Bacon Breakfast Sandwich

Courtesy of Starbucks 550 calories, 31 g fat (14 g saturated fat, 0 g trans fat), 1,170 mg sodium, 39 g carbs (2 g fiber, 4 g sugar), 26 g protein

Starbucks may be your go-to place for drip coffee, but as tempting as it may be, we suggest you steer clear of ordering most of the breakfast sandwiches. The Smoked Shoulder Bacon Sandwich, for example, will cost you about 70 percent of your daily needs of saturated fat and just over 50 percent of your daily needs of sodium. We still awarded this sandwich a C because, if you can believe, there are even worse options.

McDonald’s Sausage, Egg & Cheese McGriddles

Courtesy of McDonalds 550 calories, 32 g fat (13 g saturated fat, 0 g trans fat), 1,290 mg sodium, 45 g carbs (2 g fiber, 15 g sugar), 20 g protein

The McGriddle breakfast sandwich at McDonald’s is iconic for its surprisingly sweet bun. But the Griddle Cakes are packed in sugar, which is why it contains the most sugar of any breakfast sandwich on this list. Aside from the added sugars, it’s the near 1,300 milligrams of sodium that encourages us to give this breakfast sandwich a low score.

Wendy’s Sausage, Egg & Cheese Biscuit

Courtesy of Wendys630 calories, 46 g fat (19 g saturated fat, 0 g trans fat), 1,520 mg sodium, 31 g carbs (1 g fiber, 4 g sugar), 21 g protein

Wendy’s Sausage, Egg, and Cheese Biscuit packs just about your entire day’s worth of saturated fat and more than half of your day’s worth of sodium. For this reason, we awarded it a D because, yes, you can do even worse than this.

Dunkin’ Donuts Sausage, Egg & Cheese Sandwich

Courtesy of Dunkin’ Donuts710 calories, 51 g fat (20 g saturated fat, 0 g trans fat), 1,120 mg sodium, 41 g carbs (1 g fiber, 6 g sugar), 22 g protein

Over 700 calories and 20 grams of saturated fat? Sorry Dunkin’, but you really dropped the ball here in terms of nutrition. We’ll pass on this sandwich and instead order a Maple Long John Donut, which contains half of the calories, only 7 grams of saturated fat, and 310 milligrams of sodium.

RELATED: The easy way to make healthier comfort foods.

Burger King Double CROISSAN’WICH with Sausage

Courtesy of Burger King710 calories, 52 g fat (20 g saturated fat, 0.5 g trans fat), 1,420 mg sodium, 31 g carbs (1 g fiber, 5 g sugar), 29 g protein

The breakfast sandwich that receives an F by our measures is Burger King’s Double CROISSAN’WICH with Sausage, which contains trans fat and over 1,400 milligrams of sodium. The American Heart Association recommends that adults, especially those with high blood pressure, limit themselves to just 1,500 milligrams of sodium each day. This breakfast sandwich would essentially wipe out their entire day’s worth—all at the first meal of the day.

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

These Are the Absolute Worst Breakfast Sandwiches You Can Eat

For some, it’s the most important meal of the day. For others, it’s an excuse to get their sugar fix out of the way before noon. Regardless of which breakfast camp you fall into, certain choices are objectively better than others.

Swapping super foods for calorie bombs is tempting, but doing so too often will leave you feeling less than your best for the rest of the day. So, when it comes to searching for your ideal morning meal, these 15 breakfast sandwiches definitely don’t make the cut.

1. Jimmy Dean Meat Lovers Muffin Sandwich

This Jimmy Dean sandwich is anything but a delight, at least for your stomach. | iStock.com/BWFolsom

We figured we’d kick things off with the one name synonymous with breakfast sandwiches, and Jimmy Dean upped the ante with this one. Using double the meat of the basic version, the Meat Lovers Muffin Sandwich combines not one, but two sausage patties with egg and cheese. And while Jimmy Dean hardly conjures thoughts of clean eating, this sandwich is better off left at the grocery store; it delivers 480 calories and 920 milligrams of sodium to the table in just one serving.

Next: This is how Taco Bell does breakfast.

2. Taco Bell Breakfast Crunchwrap

The Taco Bell Crunchwrap will likely leave you with a stomach ache. | Taco Bell via Facebook

Blowing almost half the recommended daily caloric intake (of course, it depends on weight, age, gender, and activity level, but you can learn more about that here) on breakfast probably isn’t your best bet. But if you opt for Taco Bell’s Breakfast Crunchwrap with Sausage, you’ll be doing just that. You’re looking at 700 calories and 46 grams of total fat for the Crunchwrap alone. And if that’s not enough, making it a combo could reach to over 1,000 calories all before noon.

Next: McDonald’s takes the McMuffin to the next level.

3. McDonald’s McGriddles

Think twice before hitting up McDonald’s drive-thru for breakfast. | Photo by Tim Boyle/Getty Images

It probably doesn’t come as too much of a shock that the fast food king made our list. Burgers and fries aside, though, there’s one menu item that really takes unhealthy meals to the next level. McGriddles, which come in three varieties, are breakfast sandwiches with a twist — pancakes are used as buns.

That’s right; McDonald’s “warm griddle cakes — with the taste of sweet maple” house your choice of egg, cheese, bacon, or sausage. And although the Sausage, Egg, & Cheese has the most calories — 550 — it’s the Sausage McGriddles we’re most wary of. At least the former incorporates egg into the mix; the latter, however, is strictly sausage and sweet pancakes.

Next: Think homemade sandwiches are always better? Think again.

4. Monte Cristo sandwich

The Monte Cristo Sandwich is a favorite brunch menu item. | iStock.com/bhofack2

This one’s more of a DIY situation, but don’t let the homemade aspect fool you — it’s far from clean eating. Basically, it’s a grilled cheese meets French toast meets ham and Swiss sandwich. Just take a look at this recipe from Martha Stewart, for example. Once you’ve constructed the sandwich, made the egg mixture, and fried the bread, you’ll top it all off with confectioner’s sugar to boot. Definitely one of the more decadent breakfast sandwiches you could order, or even make yourself.

Next: Not surprisingly, the doughnut king made the list, too, and it’s up next.

5. Dunkin’ Donuts Sausage, Egg, & Cheese Croissant

A croissant with your coffee sure is tempting. | iStock.com

Sausage, egg, and cheese sounds basic enough in the realm of breakfast sandwiches. And when it’s put on a croissant, as done at Dunkin’ Donuts, it just gets worse. Coming in at 700 calories, this monster meal has only 2 grams of dietary fiber, meaning it falls way short of a nutritious breakfast. Oddly enough, you’d be better off downing a doughy doughnut instead.

Next: Here’s what the the coffee empire has in store.

6. Starbucks Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich

Starbucks serves up more than just coffee, but be careful with the breakfast sandwiches. | LEON NEAL/AFP/Getty Images

Now, this sandwich isn’t the worst of the worst, but it does warrant mention, as Starbucks is one of the most popular morning stops people make when heading to work. Of all their breakfast sandwiches, the Spicy Chorizo, Monterey Jack, and Egg Breakfast Sandwich is one of the worst, with a total of 500 calories and 30 grams of fat. So, don’t let the company’s bandwagon trend of farm-to-table freshness fool you; it’s not as good as they’d like you to believe.

Next: The International House of Pancakes serves up more than just sweets.

7. IHOP Ham & Egg Melt

At IHOP, the ham and cheese sandwich just grew up, along with your waistline. | iStock.com/juliedeshaies

If it’s a chain pancake house you’re looking for, IHOP is typically the first place that comes to mind. The rest of your family has their hearts set on pancakes, but you’re more of a savory breakfast connoisseur. Your eyes go straight to the sandwich section, and just about the only breakfast option in the category is the Ham & Egg Melt.

It sure sounds tasty, but try to restrain yourself. At 1,080 calories, 53 grams of total fat, and 2,900 milligrams of sodium, you’re better off saving this sandwich (complete with scrambled eggs, ham, and Swiss and American cheeses) for… never.

Next: This classic breakfast packs a serious punch to the gut.

8. Eggs Benedict

Canadian bacon or salmon, all eggs Benedict have hollandaise sause. | iStock.com

Just because you eat it with a fork and knife, doesn’t mean it has immunity from our list. Canadian bacon. Poached eggs. English muffins. How bad could it be? Well, there’s a reason the Bennie is a favorite among brunch fanatics everywhere. And we all know the secret sauce that makes this dish a real delight — the hollandaise. While it’s tough to nail down an exact number, Livestrong.com estimates each serving has about 500 calories alone. So yeah, eggs Benedict isn’t really your best bet for breakfast.

Next: Panera’s take on a bacon, egg, and cheese is all about the bagel.

9. Panera Bread Asiago Bacon, Egg & Cheese

A bacon, egg, and cheese sandwich has a lot to do with the vessel it’s served on. | iStock.com/bhofack2

A bacon, egg, and cheese sandwich is basic enough, but it’s probably the Asiago bagel that lands this Panera Bread staple on our list. Although there’s not much explaining to do here, we’ll just double down on the obvious. Vermont white cheddar, bacon, and egg are piled onto an Asiago cheese bagel, all coming together at 580 calories, 56 grams of carbs, and only 2 grams of fiber.

Next: Doughnuts as the next breakfast sandwich buns? You better believe it.

10. Doughnut sandwiches

Glazed donuts as buns? Some folks think it’s the new normal. | iStock.com/styxclick

Yes, people are doing this. And according to Delish, it’s happening across the nation. One great example is Tom and Chee. While their appearance on Shark Tank may have put them on the map, it’s the company’s selection of grilled cheese doughnuts that’s the real claim to fame. And what says breakfast louder than melted cheese and doughnuts?

Combining everything from ham to fruit, we realize this brand isn’t exactly going for health-conscious. But it’s a good example of where the future of breakfast sandwiches could be going. Lastly, for fairly obvious reasons, we couldn’t get our hands on any nutritional information. Wonder why.

Next: Chorizo on your breakfast sandwich? Choose wisely.

11. Einstein Bros. Bagels Chorizo Sunrise

Chorizo, cheese, egg, salsa. This sandwich has a lot going on. | iStock.com/OlgaMiltsova

It’s no surprise this nationwide bagel chain has a list of breakfast sandwiches, but the Chorizo Sunrise is one to stay away from. Start with a green Chile bagel, smear on some jalapeño salsa, and top it with an egg, chorizo, and pepper-jack cheese. Certainly a tasty way to start your day, but not necessarily the healthiest. This item boasts a whopping 790 calories, and 60 grams of carbs.

Next: Breakfast biscuits are great, but in small doses.

12. Carl’s Jr. Monster Biscuit

At Carl Jr.’s, biscuits become overloaded breakfast sandwiches all too quickly. | iStock.com/bhofack2

Essentially, it’s your average breakfast sandwich, but there must be something more to explain the 820 calories, 59 grams of fat, and 1,930 milligrams of sodium it delivers. That’s right, there really aren’t any curve balls in this sandwich’s name. With bacon, sausage, two eggs, and Swiss and American cheese, it really is a monster, one that’s ready wreak havoc on your health.

Next: Subway’s sandwich that defies their health-centric ideals.

13. Subway Footlong Bacon, Egg, and Cheese Flatbread

Just because it’s on flatbread, doesn’t mean it’s healthy. | iStock.com

Subway is no stranger to health-centric marketing campaigns. And we’ll be the first to say, they’ve done a pretty stellar job. But the Footlong Bacon, Egg, and Cheese Flatbread is actually one of the worst on our list. The real kicker is that, as you’ll notice on the website, nutritional values are listed for a 6-inch sandwich. However, make it a footlong — Subway’s signature sandwich size — and you’ll be doubling down on all things high-cal and artery-clogging. And don’t let the flatbread fool you; this sandwich comes in at a whopping 920 calories, 2,740 milligrams of sodium, and 360 milligrams of cholesterol.

Next: America’s favorite drive-in has its turn.

14. Sonic Breakfast Toaster with Sausage

There’s no shortage of sausage on this sandwich. | GREG WOOD/AFP/Getty Images

Once again, it’s all about the bread here. And in this case, it’s the oversized pieces of buttery toast serving as buns on this sandwich that are contributing to the 670 calories and 340 milligrams of cholesterol. Sonic serves up cheese, sausage, and eggs, “all stacked up on thick Texas Toast,” which isn’t too surprising. It is Sonic, after all.

Next: Last but not least, another fast food heavy-hitter.

15. Burger King King Croissan’wich with Double Sausage

Burger King’s breakfast is no match for a health nut. | Photo by Justin Sullivan/Getty Images

By now, we’ve pretty much established that doubling the ingredients of these kinds of sandwiches lands them on our list. And Burger King’s Croissan’wich with Double Sausage is no exception. Pair the flaky croissant with a healthy dose of eggs, two servings of American cheese, and a “hearty serving of savory sizzling sausage,” and you’re looking at 700 calories and 51 grams of fat. Forget feeling energized for the rest of the day; you might as well go back home and take a nap.

Read more: Healthy Fast Food: The Best Meals at 15 Popular Restaurants

The recent study on eggs and cholesterol may have some breakfast lovers feeling panicked, but don’t worry — eggs (like pretty much every ingredient) consumed in moderation can still be part of a balanced diet. In fact, they are an incredibly versatile protein for your morning meal, lunch or even dinner.

Eggs are nutritional powerhouses, boasting high quality protein in the whites and a treasure trove of essential nutrients in the yolk, including hard-to-find choline and vitamin D.

As nutritious as eggs are, one of the problems surrounding their relative health value is that they are often served with an entourage of rich ingredients, such as cheese, heavy cream, sausage, bacon and butter. Sticking to simpler egg preparations (like hard-boiled or poached eggs) is one way to nix excess fat, but sometimes you want more.

Trending stories,celebrity news and all the best of TODAY.

Here are three classic egg dishes that we’ve lightened up for any occasion.

Frances Largeman-Roth, RDN

Veggie Omelet with Cheese, Spinach and Cauliflower

Frances Largeman-Roth, RDN

Satisfying and simple to make, a classic three-egg omelet doesn’t have to be a diet-ruining disaster. Omelets are often just filled with cheese or processed meats, which offer extra protein, but neither of these ingredients helps us meet those challenging five daily servings of fruits and vegetables. We’ve used the power of the cloud-like omelet to deliver some serious nutrition and filling fiber. The addition of cauliflower adds more choline, while spinach provides an important boost of iron, calcium and folate. To cut down on the fat and cholesterol, try scrambling three egg whites with one yolk.

Frances Largeman-Roth, RDN

Healthy Breakfast Sandwich with Chicken Sausage

Frances Largeman-Roth, RDN

These hearty sandwiches are perfect for the morning after a big night out since that savory and salty flavor combo really hits the spot. This fast-food staple is traditionally made with pork sausage patties, and is often served atop a buttermilk biscuit or on a roll. And while they’re delicious, many breakfast sandwiches contain over 500 calories, more than 1,300 milligrams of sodium and 35 grams of fat. Plus, you’re not getting a ton of additional nutrients besides the vitamins and minerals found in the egg.

We slimmed ours down by opting for chicken sausage and using just one egg. While we’re using a whole wheat English muffin, if you’re looking to cut carbs even further, try serving the sandwich on portobello mushroom “buns” — cowboy hats off to “The Pioneer Woman” star Ree Drummond for that little tip. Our tasty sandwich has just 315 calories, about 14 grams of fat and 610 milligrams of sodium.

Getty Images stock

Lightened-Up Quiche Lorraine with a Whole Wheat Crust

Frances Largeman-Roth, RDN

Quiche Lorraine is a traditional French recipe that became part of American menus in the 1950s. The classic recipe calls for pork ham or bacon, Gruyere cheese and plenty of heavy cream. While delicious, a serving of this decadent quiche can easily top 700 calories and 70 grams of fat. But there are several swaps you can make to lighten up this recipe, depending on what you already have in your fridge.

Instead of cream, we used 2% milk and opted to use turkey bacon. Make sure to read the label of any processed meat products and compare the sodium content with any higher-fat counterpart. Scallions and sautéed shallots add another boost of flavor without piling on the calories. The result? A satisfying slice of this quiche has just 265 calories, 17 grams of fat and 390 milligrams of sodium.

Frances Largeman-Roth, RDN, is a nutrition and wellness expert, writer, mom of three and best-selling author. Her books include Feed the Belly,” “The CarbLovers Diet” and “Eating in Color Follow her on Instagram and check out her website.

Healthy 5-Minute Breakfast Sandwiches to Make and Take Along

Breakfast often gets the short end in the morning dash out the door. But skipping breakfast primes your brain to seek out high-calorie foods and means you’ll eat more later. While you probably know a breakfast sandwich from a fast-food chain isn’t a great option either, you’d be surprised by just how unhealthy it can be. Some fast food breakfast sandwiches have 700 calories and 1300 mg of sodium (that’s more than half your daily limit of sodium at breakfast!)

Related: Healthy Breakfast Sandwich Recipes

Luckily, if you have 5 minutes, you can whip up healthier breakfast sandwiches at home that are perfect for on-the-go breakfasts. Each of these sandwiches starts with a whole grain-think whole-wheat English muffins, wraps, bagels, waffles or toast-and adds healthy and tasty fillings to satisfy any breakfast craving. From sweet to savory, classic to spicy, these breakfast sandwiches have you covered. We’ve even added fruit and vegetables to these sandwiches for extra color, flavor and nutrition to start your day.

Not only are these sandwiches healthier than a fast-food breakfast, they’ll also save you money. And while carving out an extra 5 minutes in the morning may seem like a challenge-think about how much time you would spend driving and then waiting for your breakfast order. Probably at least 5 minutes.

What are you waiting for? Whip up one of these healthy breakfast sandwiches for a new twist in fast, portable breakfasts.

5-Minute Breakfast Sandwiches to Try

Apple & Veggie Sausage Breakfast Sandwich

4 This healthy vegetarian breakfast-sandwich recipe comes together in 5 minutes, but has plenty of protein from a vegetarian sausage patty and fiber from the whole-wheat bread and apple to keep you satisfied all morning long. Green Eggs & Ham Bagel Breakfast Sandwich

0 This healthy bagel breakfast-sandwich recipe, with layers of ham, Swiss cheese, egg and spinach, is ready in just 5 minutes and can be wrapped up to eat on the go. Pesto, Mozzarella & Egg Breakfast Sandwich

2 This healthy vegetarian breakfast egg-sandwich recipe is a delicious way to use up pesto and fresh mozzarella cheese and it’s ready in just 5 minutes. Salsa-Tofu Breakfast Burrito

2 Even though this healthy breakfast burrito comes together in just 5 minutes, you can make this burrito even faster by skipping the skillet and combining the tofu, salsa, salt and pepper in a bowl and microwaving until hot, about 1 minute. Use soy cheese to make it a vegan burrito. Carrot Cake Waffle Breakfast Sandwich

0 Carrot cake for breakfast? Why not! This innovative healthy waffle breakfast-sandwich recipe uses whole-grain frozen waffles instead of bread and has a carrot cake-like filling made with reduced-fat cream cheese, shredded carrot, raisins and walnuts sweetened with a touch of maple syrup. Even better, it’s ready in 5 minutes! More Healthy Recipes

Watch: How to Make a 5-Minute Egg Sandwich

  • Healthy Breakfast Recipes
  • The #1 Food You Should Eat for Breakfast
  • 30-Day Healthy Breakfast Challenge
  • The Best Breakfast Foods for Weight Loss
  • Really short on time? Try these Healthy Make-Ahead Breakfasts.

Fresh baked cheddar bay biscuits (low-fat and ready in 15 min.) take this breakfast sandwich to a whole new level! Topped with a poached egg , crispy bacon and healthy veggies like spinach, avocado and tomato, now that’s a good way to start the day!

Truth be told, I could eat breakfast for every meal ( and truth be told there are days that I have!) I’m a firm believer that eggs go with just about everything and that just about everything tastes even better when you top it off with an egg.

Breakfast just doesn’t seem like breakfast to me unless an egg (or two) is involved.

An egg…and now these Cheddar bay biscuits!

I do realize it may be a stretch to include something with bacon on a “healthy” food web site, but everything in moderation, right?! It’s not something to eat everyday, but sometimes it’s nice to splurge. The bacon is balanced out with a good dose of healthy things like eggs, spinach, avocado, and tomatoes.

This spurge worthy breakfast still comes in under 450 calories, so it’s not completely crazy! Feel free to omit the bacon, or substitute your favorite meatless breakfast bacon or sausage to keep this vegetarian.

I’m blaming this whole bacon craving thing on subliminal messaging!

I recently participated in a charity benefit event for a group called Youth in Focus ( whos mission is to empower urban youth, through photography, to experience their world in new ways and to make positive choices for their lives) and part of the swag bag they so generously sent us home with was a cook book , about bacon! Called “ Bacon 24/Seven” It’s about Curing, Smoking, and Eating Bacon…and the photos are amazing! I mean REALLY amazing! (Saveur magazine included it on their favorites list earlier this year). This beautiful book of bacon has been living on the top of my cookbook stack, and so therefore, I’ve been staring at bacon! Everyday! It just had to happen.

Do you love bacon, but hate how messy it is to cook? Have you tried cooking bacon in the oven? I hadn’t until now. Whoa! so much easier! and no standing around the stovetop waiting for the bacon to cook, and no messy splatters to clean up! (Microwaving is certainly another option)

To cook bacon in the oven you’ll need a foil-lined rimmed sheet pan and a preferably a wire rack (although this works without the rack as well). Place the rack on top of the lined baking sheet and lay the bacon on the rack without overlapping. (or directly on the foil lined sheet if not using the rack). Place the pan on the middle shelf in the oven and turn the oven to 400F. Cook the bacon for 20-25 min. No turning, no spattering (I’m not sure why, but there really isn’t any splattering). How easy! When the bacon is cooked, transfer to a paper towel lined plate. Voila! Beautiful crispy bacon! Clean up is a cinch…just toss the foil.

Ahhh…A little slice of breakfast heaven! Breakfast is served!

The Ultimate Breakfast Sandwich Prep time 15 mins Cook time 15 mins Total time 30 mins Author: SimpleHealthyKitchen.com Serves: 2 Ingredients For the Cheddar Bay Biscuits

  • 1 cup Bisquick, reduced fat (called “heart smart”- avail in the baking aisle of most grocery stores)
  • ⅓ cup buttermilk, low fat
  • ¼ cup cheddar cheese, shredded (more or less to taste)
  • 1 Tbsp butter
  • pinch of garlic powder
  • pinch of salt
  • ¼ teaspoon dried parsley

For the Sandwiches

  • 2 eggs
  • splash of white wine vinegar (for poaching eggs)
  • 4 strips of bacon, cooked
  • ½ tomato, sliced
  • ½ avocado, sliced
  • ½ cup fresh spinach, washed and stems removed
  • salt and pepper to taste
  • splash of hot sauce (optional)

Instructions For the Cheddar Bay Biscuits

  1. Preheat oven to 450 F, line a baking sheet with parchment paper (or aluminum foil)
  2. In a small mixing bowl, combine Bisquick, milk and cheese, use hands to mix thoroughly.
  3. Divide dough in half and form into two balls. Place on prepared baking sheet. Bake until tops turn golden brown (approx 7-9 min.) Remove from oven and let cool to touch.
  4. In a small microwave safe bowl or mug, microwave butter, garlic and salt until butter becomes liquid (approx. 10 sec.). Brush the tops of the biscuits with butter mixture. Sprinkle with parsley.

For the Sandwiches

  1. While the biscuits are cooking, poach the eggs. In a deep pan, bring 4-5 inches of water to a simmer, until there are steadily breaking bubbles on the bottom of the pan then add a splash of white wine vinegar. Break eggs, one at a time, into a cup or small ramekin. Place the bowl/cup close to the surface of the water and gently pour into the water. You may need to use a spoon to “push” the egg whites closer to the yolk to keep them together. Repeat with second egg. Turn off heat and cover pan. When egg whites are fully cooked and yolk is still runny ( approx. 4 min.) remove eggs from water with a slotted spoon. Set aside. Eggs can be reheated just before serving by slipping back into hot water again for just a moment.
  2. When biscuits are done . Slice in half and layer the bottom slice of biscuit with spinach, avocado, bacon, and tomato. (salt and pepper to taste) Top with warm poached egg and biscuit top. Add a splash of hot sauce if desired.


Egg sandwich recipe healthy

Leave a Reply

Your email address will not be published. Required fields are marked *