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This healthy breakfast sandwich is an easy way to start the day with veggies and protein! The spinach feta filling is hearty and satisfying.

Healthy breakfast sandwich

Need easy breakfast ideas? Here’s a quick and satisfying way to start the day with veggies and protein: this Healthy Breakfast Sandwich! It’s easy to load up mornings with sugar (granola, muffins, pancakes…you know the heavy hitters). This savory idea always satisfies. The spinach feta filling is full of hearty flavor, and it’s topped off with mashed avocado for more healthy fats. Even better: you can whip it up in under 10 minutes.

Want an even faster breakfast sandwich? Go to 5 Minute Breakfast Sandwich!

Ingredients in this healthy breakfast sandwich

The breakfast sandwich is an endlessly customizable concept: and honestly, we could eat it for every meal! This one we wanted to keep simple and pure, with a focus on healthy veggies and ease of assembly. 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! Here are the basic ingredients you’ll need:

  • Whole grain English muffin
  • Egg
  • Olive oil, salt, and garlic powder
  • Baby spinach
  • Feta cheese
  • Tomato
  • Avocado
Healthy breakfast sandwich

Tips on cooking the 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.
Healthy breakfast sandwich

Swaps and variations

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 (we like O’Doughs bagel thins, which are gluten free and vegan)
  • 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)

More healthy breakfast ideas

Looking for more ideas for wholesome ways to start the day? Try these healthy breakfast ideas:

This healthy breakfast sandwich recipe 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.

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Healthy breakfast sandwich

Healthy Breakfast Sandwich

  • Author: Sonja Overhiser
  • Prep Time: 3 minutes
  • Cook Time: 5 minutes
  • Total Time: 8 minutes
  • Yield: 1 sandwich 1x


This healthy breakfast sandwich is an easy way to start the day with veggies and protein! The spinach feta filling is hearty and satisfying.


  • 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


  1. Toast the English muffin.
  2. 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.
  3. 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.
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian

Keywords: Healthy breakfast sandwich

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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  1. 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!

  2. 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!

  3. 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!