American · Breakfast · Snack
Egg and Veggie Breakfast Sandwich
A toasted whole-wheat English muffin stacked with a fluffy egg, wilted garlicky spinach, juicy tomato and a thin slice of melty cheddar. It's a satisfying, protein-rich start to the day that beats the drive-thru.
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Serves
- 2
Calories come from: Carbs 46% · Fat 29% · Protein 25%
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Ingredients
For 2 servings- 2 muffins132 gWhole-wheat English muffins
- 2 large100 gLarge eggs
- 2 large egg whites66 gEgg whites
- 2 packed cups60 gBaby spinach
- 1 medium, sliced120 gTomato
- 1 tsp5 gOlive oil
- 1 small clove, mincedGarlic
- 2 thin slices28 gReduced-fat cheddar cheese (optional)
- 1 pinchSalt
- 1/4 tspBlack pepper
Steps
- 1
Split the English muffins and toast them until golden.
- 2
In a small bowl, whisk the whole eggs and egg whites with the salt and pepper.
- 3
Heat half the olive oil in a non-stick pan over medium heat.
- 4
Add the garlic and cook for 30 seconds until fragrant.
- 5
Add the spinach and stir for 1 to 2 minutes until just wilted, then move it to a plate.
- 6
Add the remaining oil to the pan and pour in the egg mixture.
- 7
Cook without stirring for about 2 minutes, then fold the egg into a square roughly the size of a muffin.
- 8
Cook 1 to 2 minutes more until the egg is fully set with no runny parts, then cut it in half.
- 9
If using cheese, lay a slice on each egg half and cover the pan for 30 seconds to melt.
- 10
Layer each muffin bottom with spinach, tomato slices and an egg portion.
- 11
Top with the muffin lids and serve warm.
Swaps, storage and make-ahead
Swaps
- Use a slice of avocado instead of the cheddar to make the sandwich dairy-free.
- Swap the baby spinach for arugula or kale if that's what you have on hand.
- Use a gluten-free English muffin, choosing one labelled gluten-free, for a gluten-free sandwich.
- Replace the eggs and egg whites with crumbled firm tofu seasoned with salt, pepper and a pinch of turmeric, and use a vegan cheese slice or avocado and a muffin labelled vegan, for a vegan version.
Storage
These sandwiches are best eaten fresh, since the muffin gets soggy and the tomato turns watery. If you have leftover cooked egg and spinach, refrigerate them in a covered container within 2 hours for up to 3 to 4 days and reheat until steaming hot before assembling with a freshly toasted muffin.
Make ahead
You can cook the folded eggs and wilted spinach up to 3 days ahead and keep them covered in the fridge, then reheat until steaming hot and assemble on freshly toasted muffins with fresh tomato slices.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggsMilk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (243 g) | Per 100 g | |
|---|---|---|
| Calories | 263 kcal | 108 kcal |
| Protein | 17.2 g | 7.1 g |
| Carbohydrates | 31.3 g | 12.9 g |
| of which sugars | 7.5 g | 3.1 g |
| Fiber | 5.9 g | 2.4 g |
| Fat | 8.7 g | 3.6 g |
| of which saturated | 2.1 g | 0.9 g |
| Sodium | 490 mg | 202 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
