Healthy Breakfast Sandwich (Printable Version)
Nutritious layered sandwich with scrambled eggs, fresh vegetables, and cheese on whole grain English muffins for a protein-rich morning meal.
# Ingredient List:
→ Bread
01 - 2 whole grain English muffins, split and toasted
→ Eggs
02 - 2 large eggs
03 - 2 tablespoons low-fat milk
04 - Pinch of salt
05 - Pinch of black pepper
→ Vegetables
06 - 1 small avocado, sliced
07 - 1 medium tomato, sliced
08 - 1 cup baby spinach leaves, washed
→ Cheese
09 - 2 slices reduced-fat cheddar or Swiss cheese
→ Optional Additions
10 - 2 teaspoons olive oil or cooking spray
11 - 2 tablespoons Greek yogurt or hummus (for spread)
# How to Make:
01 - Whisk together eggs, milk, salt, and pepper in a small bowl until well combined.
02 - Heat a non-stick skillet over medium heat and lightly coat with olive oil or cooking spray. Pour in the egg mixture and scramble gently until just set.
03 - Lay the toasted English muffin halves on a clean surface. Spread Greek yogurt or hummus on the bottom half of each muffin if desired.
04 - Layer spinach leaves, scrambled eggs, a slice of cheese, tomato slices, and avocado on each bottom half. Top with the other muffin half and press gently.
05 - Serve warm or wrap for an on-the-go meal.
# Expert Tips:
01 -
- The protein keeps you full through those morning meetings without that heavy food coma feeling
- Everything comes together in twenty minutes flat, even on chaotic weekdays
02 -
- Overcooked eggs are the enemy here, pull them from heat while they still look slightly underdone
- Room temperature ingredients melt together better, so set out your cheese and spreads while you prep everything else
03 -
- A well seasoned cast iron skillet will give your eggs the best texture without sticking
- Sprinkle a pinch of everything bagel seasoning on the avocado slice before closing the sandwich