Name: Healthy Breakfast Sandwich
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 4 large eggs; 4 whole grain English muffins, split; 4 slices cheddar cheese (or preferred cheese); 4 slices turkey bacon or regular bacon; 1 small avocado, sliced; 1 small tomato, sliced; 1/2 cup spinach or arugula; Salt and pepper, to taste; Cooking spray or a small amount of oil

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Healthy Breakfast Sandwich a wholesome, protein-packed breakfast sandwich made with hearty whole grain English muffins, fluffy eggs, savory cheese, crispy bacon, and fresh vegetables. I love how quick this sandwich comes together — perfect for busy mornings or when I want something nutritious and satisfying to start the day. Whether I enjoy it fresh or prep it ahead, it never disappoints.

Healthy Breakfast Sandwich

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

4 large eggs

4 whole grain English muffins, split

4 slices cheddar cheese (or preferred cheese)

4 slices turkey bacon or regular bacon

1 small avocado, sliced

1 small tomato, sliced

½ cup spinach or arugula

Salt and pepper, to taste

Cooking spray or a small amount of oil

Directions

I start by heating a non-stick skillet over medium heat and lightly coat it with cooking spray or oil.

I crack the eggs into the skillet, season them with salt and pepper, and cook until the whites are set and the yolks are just the way I like them — sunny side up or over-hard. Once done, I set them aside.

In the same skillet, I cook the turkey bacon until it's nice and crispy, then drain it on paper towels.

I lightly toast the English muffins to give them that perfect crunch.

To assemble, I layer a slice of cheese on the bottom half of each muffin, then add the bacon, egg, tomato slices, avocado, and a handful of spinach or arugula. I finish by topping them with the other muffin halves.

I serve them warm, or wrap them up to refrigerate for later.

Servings and timing

This recipe makes 4 servings.

Prep Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Calories per serving: 350 kcal

Variations

I sometimes switch out the turkey bacon for smoked salmon or even a vegetarian sausage patty. For a dairy-free version, I skip the cheese or use a plant-based alternative. If I’m going low-carb, I serve the sandwich open-faced or wrapped in large lettuce leaves instead of muffins. I also like using different greens like kale or fresh basil when I want to mix up the flavors.

Storage/Reheating

When I’m meal prepping, I wrap each sandwich tightly in foil or parchment and store them in the fridge for up to 3 days. To reheat, I use a toaster oven or reheat them in a skillet over medium heat until warmed through. I avoid microwaving directly, especially if I want to keep the muffins crispy.

FAQs

How do I make these sandwiches ahead of time for meal prep?

I assemble the sandwiches completely, wrap each one tightly, and store them in the fridge. For longer storage, I freeze them (minus the avocado, which I add fresh). When ready to eat, I thaw in the fridge overnight and reheat in the toaster oven or skillet.

Can I use a different kind of bread?

Absolutely. I sometimes use bagels, sourdough slices, or even gluten-free muffins depending on what I have on hand. Just make sure the bread is sturdy enough to hold the fillings.

Is there a vegetarian version of this sandwich?

Yes. I leave out the bacon or replace it with plant-based sausage, tempeh bacon, or even a grilled portobello slice. It still tastes amazing and keeps the protein high.

Can I make this sandwich without cheese?

Of course. I skip the cheese when I want to go dairy-free or lighten things up. Sometimes I replace it with a smear of hummus or a dairy-free spread for extra flavor.

How can I keep the avocado from browning?

I slice the avocado just before eating when possible. If I need to prep it ahead, I brush the slices with a little lemon or lime juice and keep them wrapped tightly to slow down the browning process.

Conclusion

This healthy breakfast sandwich has become one of my morning staples — it’s quick, satisfying, and packed with real, nourishing ingredients. Whether I grab it on my way out the door or sit down with a hot coffee, it always hits the spot. I love how easy it is to customize and how well it fits into my routine, whether I’m eating fresh or prepping for the week.

Recipe:

Healthy Breakfast Sandwich

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Author: Cheryl
Total Time: 20 minutes
Yield: 4 servings
Diet: Low Calorie

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Description

A wholesome and customizable breakfast sandwich made with whole grain English muffins, eggs, cheese, turkey bacon, avocado, and fresh vegetables. Perfect for busy mornings, meal prep, or a nutritious start to the day.

Instructions

Heat a non-stick skillet over medium heat and lightly coat it with cooking spray or oil.
Crack the eggs into the skillet, season with salt and pepper, and cook until the whites are set and yolks are done to your preference. Set aside.
In the same skillet, cook the turkey bacon until crispy. Drain on paper towels.
Lightly toast the English muffins until golden and crisp.
To assemble each sandwich, place a slice of cheese on the bottom muffin half, then layer with bacon, egg, tomato slices, avocado, and spinach or arugula.
Top with the other muffin halves and serve warm or wrap for later.