Most of us don’t have time for an elaborate breakfast.
That’s why we force down microwaved eggs and oatmeal, or (shamefully) grab a pastry or two from the coffee shop.
It doesn’t have to be like that, though.
With breakfast sandwich recipes like these, you can whip up delicious and nutritious breakfasts in 10 minutes or less.
Even better, most of them store well in the freezer, so you can work them into your meal prep and just heat one up every morning.
Enjoy!
If you want to liven up a ham and cheese sandwich, try adding a different condiment than mustard and mayo. Mango chutney will add a sweet note to this savory sandwich, like the pairing of pineapple and ham but more mellow.
Make this one vegetarian by using soy ham slices or tempeh bacon. For carnivores, go with Canadian bacon which is usually uncured but can be smoked for added flavor.
334
Calories25 g
Protein35 g
Carbs11 g
FatCooking spray
8 slices (about 4 oz.) soy ham
4 large eggs
4 whole-grain English muffins, split and toasted
8 tsp. mango chutney
3/4 cup (about 3 oz.) shredded reduced-fat sharp cheddar
Get the RecipeThis is breakfast like you’ve never had it before, and you might even think it’s the best breakfast sandwich yet. If you love having a pumpkin spice latte in the morning, may as well have a pumpkin sandwich to go with.
Just mix together the pumpkin puree with maple syrup and olive oil for an addictive spread. Make this as is for a vegetarian breakfast sandwich, or swap out the vegan sausage patty for chicken apple sausage instead.
262
Calories10 g
Protein32 g
Carbs12 g
FatPumpkin Butter:
1/2 cup canned pumpkin
1 Tbsp. pure maple syrup
2 tsp. extra-virgin olive oil
Pinch of sea salt
Dash of pumpkin pie spice (optional)
Sandwich:
1 vegan sausage patty (such as Gimme Lean)
1/2 tsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
1/2 cup sliced mushrooms
Get the RecipeYou don’t have to eat breakfast sandwiches out of a box. These are easy to make at home, freeze, and reheat whenever you’re hungry. Start by making a simple egg casserole, which hardly takes any time in the kitchen.
Whisk some eggs with milk, and fold in the fillings you want like broccoli and cheese. After you bake the egg casserole, slice it up for the English muffin sandwich filling, and freeze for quick breakfasts.
419
Calories26 g
Protein31 g
Carbs22 g
Fat6 large eggs
1/4 cup milk
1/8 tsp. salt
1/2 cup crumbled feta
1 1/2 cups spinach, loosely packed and chopped
1 1/2 cups broccoli, finely chopped
4 slices Havarti (or mozzarella)
4 whole-wheat English muffins
Get the RecipePita isn’t just for shawarma and falafel. You can use the flatbread to make a great breakfast sandwich like this one with eggs and spinach. Other filling ideas include tasty combos like sausage and scrambled eggs.
Or, turn the pita into a breakfast pizza by heaping on shredded mozzarella, making a nest of fresh spinach, and then cracking the egg in the center to bake until the whites are set and the pita’s toasty.
451
Calories22 g
Protein28 g
Carbs30 g
Fat2 tsp. butter
4 large eggs
1/2 cup milk
2 cups fresh spinach, loosely packed
1/4 cup crumbled feta
1/2 avocado, sliced
Salt and freshly ground black pepper to taste
1 whole-wheat pita, cut in half
Get the RecipeSince most breakfast sandwiches have eggs and cheese, it’s hard to imagine one that can be vegan. A lot of egg substitutes for baking, like flax and chia seeds, won’t work here.
This recipe gets creative with chickpea patties and spicy cashew cheese. It’s so delicious you’ll want to try this no matter what diet plan you’re following.
504
Calories19 g
Protein59 g
Carbs24 g
FatCholula Cashew Cheese:
1 cup raw cashews, soaked for 4 to 8 hours
2 Tbsp. freshly squeezed lemon juice
2 Tbsp. unsweetened almond milk
2 Tbsp. Cholula hot sauce (or to taste)
1/4 tsp. salt
Chickpea Patties:
1/2 cup chickpea flour
2 Tbsp. nutritional yeast
1/2 tsp. baking powder
1/2 tsp. ground coriander
1/4 tsp. ground turmeric
1/4 tsp. paprika
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/2 cup water
1 Tbsp. soy sauce
1/2 Tbsp. extra-virgin olive oil
Sandwiches:
4 English muffins, split and toasted
1/2 cup salsa
1/2 cup avocado, sliced
1/2 cup fresh baby spinach
Get the RecipeWant a bagel for breakfast, but don’t need to consume so many carbs? This recipe has the compromise you need.
To make a “stuffed” bagel, the insides are scooped out to leave mostly the hard shell with just enough squishy bagel to bite into. Then, fill the well with cream cheese and other breakfast sandwich faves like veggies and salami.
310
Calories11 g
Protein37 g
Carbs12 g
Fat1 large bagel
1/4 cup whipped cream cheese
2 Tbsp. dill relish
2 large slices salami, diced
4 baby carrots, diced
Salt and freshly ground black pepper to taste
Pinch of garlic powder
Get the RecipeIt seems like a waffle sandwich would be carb overload. But you can have this indulgent brunch anytime with macros like this.
That’s because the low-carb waffles are made with whey protein powder and cottage cheese, and the filling is a mix of egg whites and turkey bacon. Altogether you’re getting a protein-packed breakfast in an incredibly low-calorie sandwich.
213
Calories38 g
Protein5 g
Carbs5 g
FatWaffles:
1 1/2 scoops WHEY+ unflavored protein isolate
½ cup fat-free cottage cheese
1 packet stevia
1 1/2 tsp. baking powder
Sandwich:
1 slice turkey bacon
¼ cup liquid egg whites
¼ cup arugula
1 oz. low-fat ricotta
Garlic powder to taste
Freshly ground black pepper
Pinch of dilweed seasoning
Get the RecipeIf you love green goddess salad dressing, why not put it on more than kale and spinach? This English muffin breakfast sandwich has the expected ingredients, like eggs and prosciutto.
But since breakfast sandwiches tend to be sans condiments like ketchup and mayo, they can be dry. This one solves the problem with plenty of Greek yogurt dressing, complete with basil, lemon, garlic, and more.
271
Calories20 g
Protein30 g
Carbs10 g
FatGreen Goddess Dressing:
3/4 cup nonfat plain Greek yogurt
1/2 cup chopped scallions
1/2 cup chopped fresh basil
1/2 cup chopped spinach
Juice of 1/2 lemon
1 clove garlic, chopped
1 tsp. anchovy paste
1/2 tsp. salt
1/8 tsp. freshly ground black pepper
Egg Sandwich:
4 sprouted grain English muffins
4 large eggs
4 thin slices prosciutto
1 tsp. extra-virgin olive oil
1 cup greens (such as arugula or spinach)
Get the RecipeHow can you make a healthy croissant sandwich? Start with whole-wheat croissants, and load them up with fresh veggies.
The croissant itself will make this a high-fat breakfast sandwich, so you may want to use egg whites and forego the avocado. In that case, try apple slices with gouda or dried figs with gorgonzola.
574
Calories24 g
Protein39 g
Carbs37 g
Fat2 croissants
1/2 avocado, sliced
1/2 tomato, sliced
Handful of red onion slices
Handful of bean sprouts
4 large eggs, fried
1/4 cup (about 1 oz.) grated cheddar
1 tsp. butter
Salt and freshly ground black pepper to taste
Get the RecipeThere’s way more to Indian food than curry and samosas. And if you love paneer cheese, you’ll want to take a bite out of this Indian breakfast sandwich.
Just mix everything together, fold in the paneer, and sandwich it between springy kulcha bread. To go the extra mile, make your own paneer, a fresh cheese that’s similar to cottage cheese.
353
Calories11 g
Protein50 g
Carbs12 g
Fat2 cups (about 10 oz.) low-fat paneer cubes
2 Tbsp. cream cheese, optional
1 extra-large tomato (or 2 small), chopped
1 Tbsp. vegetable oil
Salt to taste
1 tsp. red chili powder
8 leaves basil
1 green chili, chopped
1 tsp. mixed herbs seasoning
1 tsp. freshly ground black pepper
4 pieces onion kulcha bread
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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