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Start your day with this protein-packed healthy breakfast sandwich featuring spinach, feta, and avocado on whole grain bread. Ready in under 10 minutes with fresh vegetables!
It can be easy to load up your morning with sugar, like granola, muffins, pancakes. But if you’re looking for healthy breakfast ideas, here’s one I keep turning to: this spinach-feta healthy breakfast sandwich!
I can have this sandwich made and eaten in the time it takes to brew coffee, and it actually keeps me satisfied throughout the morning! The spinach adds a savory depth to protein-packed scramble, and the creamy avocado brings just enough richness without weighing you down.
Why You’ll Love this Healthy Breakfast Sandwich
Most healthy breakfast ideas fail because they either take too long or taste like cardboard. This one hits the sweet spot! Here’s why you’ll love it:
- Takes 8 minutes. It’s quick to make, which is essential for busy mornings.
- It’s delicious. You’ll be surprised by the amount of flavor packed in by the ingredients. There’s no need for bacon or sausage here: the flavor holds up on its own!
- It features nutrient dense ingredients. It’s packed with leafy greens, protein-packed eggs, whole grain muffins and nutrient-rich avocado.
5 Star Reader Review
⭐⭐⭐⭐⭐ “This is soooo amazing. I used goat cheese instead of feta. I have diet restrictions. I don’t usually comment, but it was that good!” -Wendy
Ingredients You’ll Need
The breakfast sandwich is an endlessly customizable concept: and honestly, I could eat it for every meal! This one I wanted to keep simple and pure, with a focus on healthy veggies and ease of assembly. Here are the basic ingredients you’ll need:
- Baby Spinach: I like baby spinach because it wilts faster and has a milder flavor. 1½ cups might look like a lot, but it cooks down to just a few bites. If you’re using regular chopped spinach, make sure it’s chopped before cooking.
- Feta Cheese: Feta is naturally lower in calories than cheddar or American cheese, and you only need a bit to bring big flavor.
- Whole Grain English Muffins: These provide fiber and complex carbs to keep you full. I toast mine to add a crispy texture contrast. You can also make homemade English muffins.
- Avocado: The healthy fats in avocado make this sandwich incredibly satisfying. Using just ¼ avocado is enough to add creaminess, but you can add more if you like.
Pro Tips for the Perfect Sandwich
This healthy breakfast sandwich relies on vegetables and eggs for savory, hearty flavor. You can add even more fun swaps and variations below to bring in even more intrigue, if you like. Here are a few tips to note before you head to the recipe below:
- Use one egg for a low calorie sandwich, or use two for a more filling sandwich. Two eggs makes more than enough volume, so you can get away with one especially if you like light breakfasts like we do.
- Cook the spinach and eggs in a thin circle, then fold it twice. Folding the eggs up and over makes a sort of wedge shape: it gives height and texture to the sandwich.
- Use feta as a low calorie option with big flavor. Just 1 tablespoon of feta brings in quite a bit of flavor, and is a healthier option than the classic American or cheddar cheese.
Creative Serving Ideas
There are lots of ways to mix up flavors in this healthy breakfast sandwich! Here are a few more ideas:
- Use bagel thins instead of the English muffin
- Use other sauteed veggies: chop them very thinly in order to achieve the folded wedge shape
- Mix salsa into the mashed avocado, or use purchased guacamole instead
- Add hot sauce (like Cholula)
Storage & Reheating
This sandwich is best eaten fresh, but if you need to prep ahead, here’s what works:
Meal Prep Option: Cook the egg and spinach mixture up to 2 days ahead. Store it in an airtight container in the fridge. In the morning, toast your English muffin, reheat the egg in the microwave for 30 seconds, and assemble with fresh avocado and tomato.
Freezing: The assembled sandwich doesn’t freeze well due to the avocado and tomato, but you can freeze the cooked egg portions. Wrap them individually in plastic wrap, then foil. Thaw overnight in the fridge and reheat before assembling.
Dietary Notes
This healthy breakfast sandwich is vegetarian. For gluten-free, use gluten-free bagel thins like O’Doughs. For dairy-free, omit the cheese. For vegan, use this tofu scramble as the filling.
Healthy Breakfast Sandwich
This healthy breakfast sandwich is an easy way to start the day with veggies and protein! The spinach feta filling is hearty and satisfying.
- Prep Time: 3 minutes
- Cook Time: 5 minutes
- Total Time: 8 minutes
- Yield: 1 sandwich 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 1 whole grain English muffin (or bagel thins: we like gluten-free O’Doughs)
- 1 egg (or 2 eggs, for a more filling sandwich)
- 3 pinches kosher salt, divided
- 1 drizzle olive oil
- 1 ½ cups baby spinach (or chopped spinach)
- 1 pinch garlic powder
- 1 tablespoon feta cheese
- 1 slice tomato
- 1/4 ripe avocado, mashed
Instructions
- Toast the English muffin.
- Meanwhile, whisk the egg and add 1 pinch salt and fresh ground pepper. Add a drizzle olive oil to a very small nonstick skillet over medium heat. Add the spinach and 1 pinch each salt and garlic powder, and cook until it is wilted, about 2 minutes. Spread the spinach to cover the bottom of the pan. Pour in egg, adjusting it with a spatula so it covers the entire bottom of the pan. Sprinkle with the feta cheese and cook, without flipping, for about 2 minutes until mostly set. Once mostly set, fold the egg in half, then in half again to make a wedge.
- Mash the avocado with another pinch salt, and spread it on the top half of the English muffin. Add the last pinch of salt to the tomato slice. Place the eggs on the bottom of the English muffin, then add the eggs, tomato, and top half of the English muffin. Enjoy immediately.
Notes
Meal Prep Option: Cook the egg and spinach mixture up to 2 days ahead. Store it in an airtight container in the fridge. In the morning, toast your English muffin, reheat the egg in the microwave for 30 seconds, and assemble with fresh avocado and tomato.
Freezing: The assembled sandwich doesn’t freeze well due to the avocado and tomato, but you can freeze the cooked egg portions. Wrap them individually in plastic wrap, then foil. Thaw overnight in the fridge and reheat before assembling.
I’ve always been limited in my breakfast options because I’m allergic to eggs. I recently discovered an amazing egg substitute that’s plant-based, so I was super excited to try this recipe. It was so quick, easy, and delicious! I added some jarred roasted red peppers too, which was a great addition. Quick and easy enough to make on busy work mornings too!
Hello Couple,
I love you recipes, however, could you please add sodium to your nutrition facts.
Thanks Much,
Lydia
We know many people watch their sodium intake closely, so to be extra careful, we don’t include sodium in our recipe information. This is because ingredients like canned tomatoes and cheese can vary in their sodium content, and we wouldn’t want to give you inaccurate info!
If you want, you can still get an estimated sodium breakdown! Just pop the recipe into this handy website: https://whisk.com/recipe-nutrition-calculator/
This way you can check with your own ingredients. Thank you for reading!
Man oh man is this good! I added mushrooms and a tiny slice of prosciutto and it was probably the best bfast sammy ever had!!! Thank you!
This is soooo amazing. I used goat cheese instead of feta. I have diet restrictions. I don’t usually comment, but it was that good!
So glad you enjoyed!
yummy breakfast sandwich, a bit different in a much better way than an egg mcmuffin or any other fast food option, like the feta as a huge low-ish calorie flavor punch, thank you!