Description

This healthy breakfast sandwich combines whole grain English muffins with sautéed spinach, egg whites or whole eggs, fresh tomato slices, low-fat cheese, and your choice of turkey bacon or avocado. Quick to prepare and perfect for a nutritious start to your day, this sandwich is both low in calories and rich in protein and fiber. Ideal for busy mornings, it can also be made ahead and reheated for convenience.

Ingredients

Scale

Sandwich

2 whole grain English muffins, split and toasted
4 large egg whites or 2 whole eggs
1/4 cup fresh spinach, chopped
2 slices tomato
2 slices low-fat cheese (such as provolone or Swiss)
2 slices turkey bacon or avocado slices
Salt and black pepper, to taste
Olive oil spray or 1 teaspoon olive oil for cooking

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Instructions

Prepare the skillet: Spray a nonstick skillet with olive oil spray or add 1 teaspoon olive oil and heat over medium heat to prevent the ingredients from sticking.
Sauté the spinach: Add the chopped spinach to the skillet and cook for 1 to 2 minutes until wilted, stirring occasionally to ensure even cooking.
Cook the eggs: Push the spinach to one side of the pan, then pour in the egg whites or crack in whole eggs. Cook until the eggs are set, seasoning lightly with salt and black pepper.
Toast the English muffins: While the eggs cook, toast the English muffin halves until they are golden brown and slightly crisp.
Assemble the sandwich: On each bottom half of the toasted English muffin, layer a slice of low-fat cheese, then add the cooked eggs and sautéed spinach. Top with a slice of tomato and your choice of turkey bacon or avocado slices.
Finish and serve: Place the top halves of the English muffins onto each assembled sandwich to close them. Serve warm immediately or wrap for an easy on-the-go breakfast.

Notes

You can make these sandwiches ahead by assembling them and refrigerating, then reheating in the microwave for 30 to 45 seconds before eating.
For a dairy-free option, use vegan cheese or omit the cheese completely.
Substitute egg whites for lower cholesterol, or use whole eggs if you prefer additional nutrients.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Breakfast
Method: Stovetop
Cuisine: American