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 and eat something resembling food, 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 why making your own healthy breakfast sandwich is 100% worth it.
Many egg breakfast sandwiches (and let’s face it, most processed foods) are loaded with excess saturated fat and sugar — yes, even in savory foods! To avoid that, our recipe uses a healthy fat instead — 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.
The next crucial ingredient in any breakfast egg 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.
Now you get to pat yourself on the back because you’re about to top this healthy egg breakfast 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.)
Sandwich this puppy with a toasted whole-grain English muffin, and you’re off to the races. 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?
Ham and Egg Breakfast Sandwich
- 2½ slices ham nitate- and nitrite-free, chopped
- 1 large egg lightly beaten
- 1 tsp. olive oil
- 2 cups spinach raw
- 2 Tbsp. grated Swiss cheese approx. ½ oz.
Combine ham and egg in a small bowl; whisk to blend. Set aside.
Heat oil in small nonstick skillet over medium heat.
Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until wilted. Remove from skillet. Set aside.
Add egg mixture to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until egg is set.
Top bottom English muffin with spinach, egg mixture, cheese, and top English muffin.
The Nutrition Facts box below provides estimated nutritional information for this recipe.
1 Fruit & Vegetable
2 Other Carbohydrates
Photography by Anguel Dimov, AB Creative