Description
This Protein-Packed Breakfast Sandwich is a wholesome, energizing meal perfect for busy mornings. Featuring a fluffy, cheesy baked egg mixture combined with sautéed onions, spinach, and fresh cherry tomatoes, these sandwiches offer a balanced mix of protein, vegetables, and whole grains. Toasted English muffins add a satisfying crunch, making this recipe an excellent choice for a nutritious start to your day.
Ingredients
Scale
Vegetables and Greens
- ½ medium White Onion, diced
- 5 oz Fresh Spinach
- 1 cup Sliced Cherry Tomatoes
Egg Mixture
- 6 large Eggs
- 4 large Egg Whites
- ¼ cup Milk
- ½ teaspoon Kosher Salt
- ¼ teaspoon Ground Black Pepper
- ¼ cup Shredded Cheddar Cheese
Other
- 1 spray Cooking Spray or Olive Oil (for sautéing and greasing)
- 6 pieces English Muffins
Instructions
- Preparation: Gather all ingredients and preheat the oven to 375°F (190°C). Lightly spray a 9×13 baking dish to prevent sticking.
- Cook the Vegetables: In a skillet over medium-low heat, spray with cooking spray or add olive oil. Sauté the diced white onions and fresh spinach, stirring often until the onions become translucent and the spinach is wilted, about 5 minutes. Remove from heat and let cool.
- Prep the Egg Mixture: In a large bowl, whisk together the 6 large eggs, 4 egg whites, milk, kosher salt, and ground black pepper until fully blended. Gently fold in the shredded cheddar cheese, cooled sautéed spinach and onion mixture, and sliced cherry tomatoes until evenly mixed.
- Bake the Eggs: Pour the egg mixture into the prepared baking dish. Bake in the preheated oven for 25 to 30 minutes or until the eggs are set and no longer jiggle when shaken. Remove from oven and allow to cool slightly.
- Prepare the Muffins: While eggs bake, slice the English muffins in half. Place them on a baking sheet and toast in the oven at 375°F for about 10 minutes. For a cheesy twist, add cheese slices on half the muffins during the last 3 minutes of toasting to melt.
- Assemble the Sandwiches: Once the baked eggs have cooled enough to handle, cut them into rounds sized to fit the English muffins. Place the egg rounds on the toasted muffin halves, ideally on the cheesy side if added, then top with the other muffin half to form sandwiches. Serve warm for a satisfying breakfast.
Notes
- You can substitute yellow onion or shallots for white onion for slight flavor changes.
- Kale or Swiss chard can replace spinach as alternative greens.
- Use almond milk or other plant-based milk to make it dairy-free; swap cheddar for dairy-free cheese.
- For lower cholesterol, replace whole eggs with additional egg whites.
- Any type of bread, such as sourdough, whole wheat, or gluten-free muffins, can be used instead of English muffins.
- To make it more portable, wrap individual sandwiches in parchment paper or foil.
