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10 Breakfast Sandwich Recipes That Are Fast and Healthy

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!

Ham & Cheese Breakfast Sandwich with Mango Chutney

Serves 4

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.

Nutrition Facts (Per Serving)

334

Calories

25 g

Protein

35 g

Carbs

11 g

Fat

Ingredients

Cooking 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

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Pumpkin Breakfast Sandwich

Serves 1

This 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.

Nutrition Facts (Per Serving)

262

Calories

10 g

Protein

32 g

Carbs

12 g

Fat

Ingredients

Pumpkin 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

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Healthy Freezer Breakfast Sandwiches

Serves 4

You 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.

Nutrition Facts (Per Serving)

419

Calories

26 g

Protein

31 g

Carbs

22 g

Fat

Ingredients

6 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

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Breakfast Pita with Egg, Feta & Spinach

Serves 2

Pita 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.

Nutrition Facts (Per Serving)

451

Calories

22 g

Protein

28 g

Carbs

30 g

Fat

Ingredients

2 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

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Vegan Breakfast Sandwich

Serves 4

Since 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.

Nutrition Facts (Per Serving)

504

Calories

19 g

Protein

59 g

Carbs

24 g

Fat

Ingredients

Cholula 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 Recipe

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Stuffed Bagel Sandwich

Serves 2

Want 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.

Nutrition Facts (Per Serving)

310

Calories

11 g

Protein

37 g

Carbs

12 g

Fat

Ingredients

1 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

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Low-Carb Waffle Breakfast Sandwich

Serves 1

It 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.

Nutrition Facts (Per Serving)

213

Calories

38 g

Protein

5 g

Carbs

5 g

Fat

Ingredients

Waffles:

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

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Green Goddess Egg Sandwich with Crispy Prosciutto

Serves 4

If 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.

Nutrition Facts (Per Serving)

271

Calories

20 g

Protein

30 g

Carbs

10 g

Fat

Ingredients

Green 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)

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Croissant Sandwich

Serves 2

How 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.

Nutrition Facts (Per Serving)

574

Calories

24 g

Protein

39 g

Carbs

37 g

Fat

Ingredients

2 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

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Paneer Breakfast Sandwich

Serves 4

There’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.

Nutrition Facts (Per Serving)

353

Calories

11 g

Protein

50 g

Carbs

12 g

Fat

Ingredients

2 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 Recipe

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