Description
A healthy and make-ahead breakfast sandwich recipe featuring baked eggs with spinach, tomatoes, and cheddar cheese served on toasted English muffins. Perfect for busy mornings, these sandwiches are packed with protein and veggies and can be stored and reheated easily.
Ingredients
Scale
Vegetables and Cheese
- 1/2 white onion, diced
- 5 oz fresh spinach
- 1 cup sliced cherry tomatoes
- 1/4 cup shredded cheddar cheese
- 6 cheddar cheese slices
Egg Mixture
Bread and Cooking
- 6 English muffins, sourdough or whole wheat
- Cooking spray or 2 teaspoons olive oil
Instructions
- Cook the veggies: Heat a skillet over medium-low heat and spray with cooking spray or add olive oil. Add diced onions and cook for 2-3 minutes until translucent. Add spinach and cook until wilted, about 2 minutes. Remove from heat and let cool.
- Prep the egg mixture: In a medium bowl, whisk together eggs and egg whites for 30 seconds. Add milk, kosher salt, and black pepper; whisk to combine. Fold in shredded cheddar cheese, cherry tomatoes, and the cooled spinach and onion mixture.
- Bake the eggs: Preheat oven to 375°F. Spray a 9×13-inch baking pan or baking sheet generously with cooking spray. Pour the egg mixture evenly into the pan and bake for 25-30 minutes until eggs are set and firm. Remove and let cool a few minutes.
- Toast the English muffins: While the eggs bake, slice English muffins and place on another baking sheet. Toast in the oven for 10 minutes. After 7 minutes, top the bottom halves with cheddar cheese slices and bake for the last 3 minutes until cheese melts. Remove from oven.
- Assemble the sandwiches: Use a round glass, mason jar top, or cookie cutter to cut baked egg mixture into rounds matching muffin size. Place egg rounds on the muffin halves without cheese, then top with the cheese-melted halves. Repeat to build all 6 sandwiches.
Notes
- Variations: Make dairy-free by omitting cheese or using dairy-free cheese. Use gluten-free bread to make this gluten-free. Substitute quick-cooking veggies like broccoli, bell peppers, or zucchini, cooked and cooled beforehand.
- Tips: Use a well-sprayed 9×13 pan to prevent sticking. Ensure veggies are completely cooled before mixing with eggs. Cut eggs to fit the bread size used.
- Storage: Store sandwiches in an airtight container in the refrigerator for up to 5 days or freeze up to 2 months in freezer-safe wrapping.
- Reheating: Reheat frozen sandwiches wrapped in paper towel for 90 seconds in microwave; refrigerate leftovers can be reheated 30-60 seconds until warm.
Nutrition
- Serving Size: 1 sandwich
- Calories: 290
- Sugar: 3 g
- Sodium: 470 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 20 g
- Cholesterol: 215 mg
