Subscribe & Save 10%
Free Shipping & Returns

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!

Want to save 20% on your first order of Legion supplements?

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

Get the Recipe

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

Get the Recipe

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

Get the Recipe

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

Get the Recipe

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

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How

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

Get the Recipe

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

Get the Recipe

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)

Get the Recipe

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

Get the Recipe

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

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

Our 100% "It’s-On-Us" Money-Back Guarantee

No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:

If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, 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 United States, your order ships free regardless of order size, and if you live anywhere else, 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.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Made in USA

Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

Lab Tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Every ingredient in every supplement we offer is backed by peer-reviewed scientific research, and every dose is included at clinically effective levels.

That means everything in our products is based on published scientific studies demonstrating real benefits, not the restrictions of razor-thin production budgets and gluttonous profit margins.

So, while everyone claims to have the best supplements on the market, we can back it up with real science and real numbers.

Buy now, pay later.


Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks

25%
today

25%
2 weeks

25%
4 weeks

25%
6 weeks

Here's how to Sezzle


Step 1 - shop the store

Shop

Shop and add items to your cart as normal!

Step 2 - checkout at the store

Checkout

Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App


Shop directory. Reschedule payments. Plus more!

Meal Plan Waiver

In consideration of being allowed to participate in the activities and programs offered by M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.

I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty.

I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.

I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.

OUT OF STOCK

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.