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5-Ingredient Ham, Egg, and Cheese Breakfast Sandwich

5-Ingredient Ham, Egg, and Cheese Breakfast Sandwich
  • You only need 16 minutes and 5 ingredients to make this healthy breakfast sandwich recipe: ham, egg, spinach a whole grain English muffin, and Swiss cheese.
  • Check out the recipe video, and get the full instructions below!

It’s 6:00 a.m. and you’re jonesing for the perfect breakfast egg sandwich. Sure, you could head out to a fast food joint, but if you’re interesting in fueling your body with wholesome ingredients to get you through the day, then you’ve come to the right place. Here’s a healthy breakfast sandwich that’s 100% better than anything from a drive-thru.

Get control of your sugar habit with Sugar Free 3, and eliminate added sugars, refined carbs, and artificial sweeteners for just 3 weeks. Sign up on Openfit today, and order your book on Amazon for even more tips.

How to Make a Healthy Breakfast Sandwich

The easiest way to make a healthy breakfast sandwich is to focus the ingredients. Many breakfast sandwich recipes (and most processed foods) are loaded with excess saturated fat and sugar — yes, even in savory foods! With a few smart selections, you can enjoy a breakfast meal that tastes great, without weighing you down.

Cooking Oil

Our recipe uses a healthy fat to cooke the ingredients — olive oil. This is a monounsaturated fat, which can help promote healthy cholesterol levels. And with only 1 gram of naturally occurring sugar in this recipe, you’re right on-track with the American Heart Association’s recommendations for naturally occurring and added sugar intake.

Cheese

The next crucial ingredient in any healthy breakfast sandwich recipe is a good cheese, and by cheese, we mean the real deal. Those neon orange American slices are made primarily from a mix of cheeses, milk, whey, milk protein concentrate, milk fat, salt, preservatives, enzymes, and food coloring.

Don’t mistake these impostors for actual cheese. In fact, this stuff is so far from honest-to-goodness cheese that the FDA requires it either be designated as “processed American cheese” or the even more ambiguous “processed American cheese food.” Let’s stick with the good stuff, shall we? Grated Swiss cheese melts perfectly onto this sandwich.

The Filling

Now you get to pat yourself on the back because you’re about to top this healthy egg sandwich with two cups of leafy greens. The spinach on this yummy treat is high in insoluble fiber, which will help keep you full until lunch time.

You’re almost there! With the ham and egg you’re serving up, your breakfast is clocking in at 29 grams of protein. That means you’re starting the day off with a good portion of the protein you need to keep you going all day long. (Don’t know how much protein you should be consuming? Check out our guide here.)

The Bread

Sandwich this puppy with a toasted whole-grain English muffin, and you’re off to the races. It’ll provide a better serving of fiber and nutrients than white, processed bread. Plus, it adds a nice nutty taste to amplify the flavor profile!

T-Minus 30 Recipes - Ham and Egg Breakfast Sandwich
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Ham and Egg Breakfast Sandwich

Course Breakfast
Cuisine American
Keyword Ham and Egg Breakfast Sandwich
Prep Time 10 minutes
Cook Time 6 minutes
Total Time 16 minutes
Servings 1 serving
Calories 404 kcal

Ingredients

  • slices ham nitrate- and nitrite-free, chopped. NSA for Sugar Free 3
  • 1 large egg lightly beaten
  • 1 tsp. olive oil
  • 2 cups spinach raw
  • 1 whole-grain English muffin

    toasted. NSA for Sugar Free 3, like these Sprouted Whole Grain English Muffins

  • 2 Tbsp. grated Swiss cheese approx. ½ oz.

Instructions

  1. Combine ham and egg in a small bowl; whisk to blend. Set aside.

  2. Heat oil in small nonstick skillet over medium heat.

  3. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until wilted. Remove from skillet. Set aside.

  4. Add egg mixture to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until egg is set.

  5. Top bottom English muffin with spinach, egg mixture, cheese, and top English muffin. 

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.
Nutrition Facts
Ham and Egg Breakfast Sandwich
Amount Per Serving (1 sandwich)
Calories 404 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 6g38%
Cholesterol 237mg79%
Sodium 914mg40%
Carbohydrates 36g12%
Fiber 3g13%
Protein 29g58%
* Percent Daily Values are based on a 2000 calorie diet.

And if you need additional inspiration for good eats all day long, check out these recipes. So much better than waiting in line at the drive-thru, right?

Healthy Breakfast Sandwich recipe

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