Imagine starting your day with a mouthwatering breakfast sandwich that's not only nutritious and delicious but also incredibly easy to prepare. This Meal Prep Vegetarian Breakfast Sandwich is about to become your new morning obsession, offering a perfect balance of protein, vegetables, and flavor that will energize you and keep you satisfied until lunch. Whether you're a busy professional, a health-conscious foodie, or someone who wants to elevate their breakfast game, this recipe is your ticket to a quick, wholesome morning meal that takes just 35 minutes to create.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: American
Serves: 4 sandwiches
Ingredients
- 4 whole grain English muffins
- 1 cup spinach, sautéed
- 1 bell pepper, diced
- 1 small onion, diced
- 4 large eggs
- 1 avocado, sliced
- Salt and pepper to taste
Instructions
- Prepare all ingredients by washing and chopping vegetables. Slice bell pepper and onion into small, uniform dice. Wash spinach leaves thoroughly.
- Heat a medium non-stick skillet over medium heat. Add a small amount of olive oil or cooking spray to prevent sticking.
- Sauté diced bell peppers and onions until they become soft and slightly caramelized, approximately 5-6 minutes. Season with a pinch of salt and pepper.
- Add spinach to the skillet and cook until wilted, about 1-2 minutes. Remove vegetable mixture and set aside on a plate.
- In the same skillet, crack eggs and cook sunny-side up or scrambled, depending on preference. Season eggs with salt and pepper.
- While eggs are cooking, lightly toast the whole grain English muffins until golden brown and crisp.
- Slice the avocado into thin, even slices.
- Assemble sandwiches by layering sautéed vegetables, cooked eggs, and avocado slices on each toasted English muffin.
- Optional: For meal prep, wrap sandwiches individually in parchment paper or aluminum foil. Can be stored in refrigerator for up to 3 days.
- When ready to eat, reheat sandwich in microwave for 30-45 seconds or in a toaster oven until warm.
Tips
- Prep Ahead: These sandwiches are meal-prep friendly! You can prepare multiple sandwiches at once and store them in the refrigerator for up to 3 days.
- Customize Your Veggies: Feel free to swap spinach with kale or use different colored bell peppers to keep things interesting and nutritionally diverse.
- Egg Cooking Options: If you're not a fan of sunny-side up, scramble your eggs or try a quick egg scramble with the sautéed vegetables mixed in.
- Make It Vegan: Replace eggs with tofu scramble and use vegan English muffins for a plant-based version.
- Avocado Tip: To prevent browning, slice avocado just before assembling the sandwich or brush with a little lemon juice.
- Reheating Hack: For the crispiest results, use a toaster oven instead of a microwave when reheating your prepared sandwiches.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 35g
Protein: 15g
Fat: 18g
Saturated Fat: 4g
Cholesterol: 190mg
