Kicking off your day with a nutritious breakfast is essential for maintaining energy levels, improving focus, and setting yourself up for a successful morning. But let’s be real – sometimes finding the time to whip up a healthy breakfast can be challenging. That’s why we’ve curated 20 delicious and healthy breakfast sandwich recipes that are not only quick and easy to make but also packed with nutrients.
From classic combinations like avocado and egg on whole wheat toast, to more adventurous options like sweet potato and black bean in a breakfast burrito, there’s something for everyone. Whether you’re a busy professional looking for a morning pick-me-up or a parent trying to get your kids off to school with a healthy start, these recipes are sure to please.
In this article, we’ll dive into our top 20 picks for healthy breakfast sandwich recipes that will keep you going all morning long.
Avocado and Egg Whole Wheat Breakfast Sandwich
Start your day with a nutritious and delicious breakfast sandwich featuring creamy avocado, runny eggs, and crispy whole wheat bread.
Ingredients:
– 2 whole wheat English muffins
– 1 ripe avocado, mashed
– 2 large eggs
– Salt and pepper to taste
– 1 tablespoon olive oil
– Optional: red pepper flakes for added spice
Instructions:
1. Preheat a non-stick skillet over medium heat.
2. Crack the eggs into the skillet and cook until the whites are set and the yolks are still slightly runny (about 3-4 minutes).
3. Meanwhile, toast the English muffins by placing them on the skillet for about 30 seconds or grilling for a few seconds.
4. Spread mashed avocado on top of the toasted English muffin.
5. Place the cooked eggs on top of the avocado.
6. Season with salt and pepper to taste.
7. Drizzle with olive oil and add red pepper flakes if desired.
Cooking Time: 10-12 minutes
Spinach and Feta Egg White Breakfast Wrap
Start your day with a nutritious and flavorful Spinach and Feta Egg White Breakfast Wrap that combines the best of Mediterranean flavors.
Turkey and Swiss Multigrain Breakfast Sandwich
Start your day with a satisfying breakfast sandwich packed with protein, flavor, and texture. This easy-to-make recipe combines the best of both worlds: savory turkey and melted Swiss cheese on a crispy multigrain English muffin.
Ingredients:
– 2 slices of whole wheat English muffin
– 2 oz sliced turkey breast
– 1 slice of Swiss cheese
– 1 tablespoon mayonnaise
– 1 lettuce leaf
– 1 tomato slice (optional)
– Salt and pepper to taste
Instructions:
1. Toast the English muffins until lightly browned.
2. Spread mayonnaise on one half of each muffin.
3. Add sliced turkey breast, Swiss cheese, lettuce, and tomato (if using) on top of the mayonnaise.
4. Place the other half of the muffin on top to create a sandwich.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Greek Yogurt and Berry Protein Sandwich
Boost your morning routine with this refreshing and protein-packed sandwich that combines the creaminess of Greek yogurt, sweetness of mixed berries, and a boost from whey protein powder.
Ingredients:
– 1/2 cup Greek yogurt
– 1 tablespoon whey protein powder
– 1/4 cup mixed berries (such as blueberries, strawberries, raspberries)
– 2 slices whole-grain bread
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a small bowl, mix together the Greek yogurt and whey protein powder until well combined.
2. Spoon the yogurt mixture onto one slice of bread.
3. Top with mixed berries and drizzle with honey or maple syrup if desired.
4. Place the second slice of bread on top to create a sandwich.
5. Cut in half and serve immediately.
Cooking Time: 0 minutes (ready in no time!)
Sweet Potato and Black Bean Breakfast Burrito
Start your day with a flavorful and nutritious breakfast burrito packed with sweet potatoes, black beans, and scrambled eggs. This recipe is perfect for meal prep or a quick morning pick-me-up.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 4 large eggs
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Shredded cheese (optional)
– Salsa (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and bake for 45-50 minutes, or until soft.
3. While sweet potatoes are baking, heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Scramble eggs into the skillet and cook until set.
5. Mash cooked sweet potatoes with cumin, salt, and pepper to taste.
6. Assemble burritos by filling tortillas with scrambled eggs, black beans, mashed sweet potatoes, and shredded cheese (if using).
7. Serve with salsa (if using) and enjoy!
Cooking Time: 1 hour
Smoked Salmon and Cream Cheese Bagel Thin
A flavorful and elegant breakfast or snack option, this recipe combines the richness of smoked salmon with the creaminess of cream cheese on a crispy bagel thin.
Ingredients:
– 1/2 cup smoked salmon, flaked
– 2 tbsp cream cheese, softened
– 1 bagel thin
– 1/4 cup thinly sliced red onion
– 1 tsp capers, rinsed and chopped
– Salt and pepper to taste
– Fresh dill or chives for garnish (optional)
Instructions:
1. Spread the cream cheese evenly on the bagel thin.
2. Top with flaked smoked salmon, leaving a small border around the edges.
3. Arrange the thinly sliced red onion and chopped capers over the salmon.
4. Season with salt and pepper to taste.
5. Garnish with fresh dill or chives, if desired.
Cooking Time: None! This recipe is ready in just a few minutes.
Veggie Hummus and Sprouts Pita Pocket
This recipe combines the creamy goodness of hummus with the crunch of sprouts, all wrapped up in a soft pita bread. Perfect for a quick and easy snack or lunch on-the-go.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup sprouts (alfalfa or broccoli)
– 1 pita bread
– Optional: sliced veggies (bell peppers, cucumbers, carrots) for garnish
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, and salt. Blend until smooth.
2. With the blender or food processor still running, slowly add olive oil in a thin stream until fully incorporated.
3. Transfer hummus to a serving bowl. Top with sprouts.
4. Cut pita bread in half and warm in oven for 5-7 minutes.
5. Assemble pita pocket by spreading hummus on one half of the pita, then adding sprouts. Serve immediately.
Cooking Time: 10-12 minutes
Peanut Butter Banana and Chia Seed Toast
A deliciously healthy twist on classic toast, this recipe combines the creaminess of peanut butter with the natural sweetness of bananas and the nutty goodness of chia seeds.
Ingredients:
– 2 slices whole grain bread
– 1 ripe banana, sliced
– 2 tbsp creamy peanut butter
– 1 tsp chia seeds
– Pinch of salt
Instructions:
1. Toast the bread until lightly browned.
2. Spread 1 tablespoon of peanut butter on each slice.
3. Top with sliced bananas.
4. Sprinkle 1/2 teaspoon of chia seeds over the banana slices.
5. Season with a pinch of salt to taste.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Turkey Sausage and Egg White English Muffin
Start your day with a protein-packed breakfast that’s both delicious and nutritious. This recipe combines the savory flavor of turkey sausage with the fluffy texture of egg whites, all on top of a toasted English muffin.
Ingredients:
– 1 turkey sausage patty
– 2 egg whites
– 1 English muffin
– 1 tablespoon butter or non-stick cooking spray
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or chives)
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Cook the turkey sausage patty in a skillet over medium-high heat until browned and cooked through, about 5-6 minutes.
3. Meanwhile, toast the English muffin by placing it on a baking sheet and baking for 2-3 minutes, or until lightly toasted.
4. In a separate bowl, whisk together the egg whites and a pinch of salt until frothy.
5. Add the cooked turkey sausage patty to the skillet with the egg whites and cook until the eggs are set, about 3-4 minutes.
6. Assemble the breakfast by placing the turkey sausage and egg white mixture on top of the toasted English muffin.
Cooking Time: Approximately 10-12 minutes
Mushroom and Swiss Omelet Sandwich
Elevate your breakfast or brunch game with this creamy and savory sandwich featuring a fluffy omelet filled with sautéed mushrooms and melted Swiss cheese.
Ingredients:
– 2 large eggs
– 1/2 cup sliced mushrooms (button, cremini, or shiitake)
– 1 tablespoon butter
– 1 tablespoon all-purpose flour
– 1/4 cup grated Swiss cheese
– 2 slices of bread (white or whole wheat)
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat butter in a medium non-stick skillet over medium heat. Add mushrooms and cook until they release their moisture and start browning (about 3-4 minutes).
3. Pour in the egg mixture and cook until the edges start to set (about 1 minute).
4. Sprinkle flour, Swiss cheese, and a pinch of salt on half of the omelet.
5. Fold the other half over the filling and cook for an additional 30 seconds to 1 minute, until the cheese is melted.
6. Assemble the sandwich by placing the omelet between two slices of bread.
Cooking Time: Approximately 8-10 minutes
Almond Butter and Apple Cinnamon Toast
Start your day off right with this tasty and nutritious breakfast recipe that combines the creamy richness of almond butter, the crunch of fresh apples, and the warmth of cinnamon.
Ingredients:
– 2 slices of whole grain bread
– 2 tbsp almond butter
– 1/2 apple, sliced
– 1 tsp ground cinnamon
– Pinch of salt
Instructions:
1. Toast the bread until lightly browned.
2. Spread 1 tbsp of almond butter evenly on each slice of toast.
3. Arrange the sliced apples on top of the almond butter.
4. Sprinkle the cinnamon and a pinch of salt over the apples.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Egg and Avocado Breakfast Quesadilla
Egg and Avocado Breakfast Quesadilla: A flavorful twist on traditional breakfast quesadillas, this recipe combines the richness of avocado with the creaminess of scrambled eggs, all wrapped up in a crispy tortilla.
Ingredients:
– 2 large eggs
– 1 ripe avocado, mashed
– 1 tablespoon butter
– 1 small onion, diced
– 1 clove garlic, minced
– 1 cup shredded cheddar cheese (divided)
– 2 large flour tortillas
– Salt and pepper to taste
– Salsa or sour cream for serving (optional)
Instructions:
1. In a medium bowl, whisk together eggs, salt, and pepper.
2. Heat butter in a non-stick skillet over medium heat. Add diced onion and cook until translucent, about 3-4 minutes.
3. Pour in scrambled eggs and cook until set, breaking up with a spatula as needed.
4. In a separate pan or griddle, warm tortillas over medium heat for 30 seconds on each side.
5. Place one tortilla on a flat surface and sprinkle half of the cheese on half of the tortilla. Top with scrambled eggs, mashed avocado, and remaining cheese.
6. Fold tortilla in half to enclose filling. Cook for 2-3 minutes or until tortilla is crispy and cheese is melted. Flip and cook an additional 1-2 minutes.
7. Repeat with second tortilla and serving.
Cooking Time: Approximately 15-20 minutes
Chicken and Pesto Whole Grain Sandwich
This recipe combines the freshness of pesto with the savory taste of chicken, all wrapped up in a crunchy whole grain sandwich. Perfect for a quick lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp pesto
– 4 slices whole grain bread (such as baguette or ciabatta)
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup sliced red bell pepper
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together chicken breast and pesto.
3. Place the chicken mixture on one slice of bread.
4. Top with mixed greens, red bell pepper, and another slice of bread.
5. Cut in half or into quarters for serving.
Cooking Time:
– Prep time: 10 minutes
– Cook time: 15-20 minutes (depending on cooking method)
Quinoa and Black Bean Breakfast Wrap
Start your day with a nutritious and flavorful breakfast wrap that combines the protein-packed power of quinoa and black beans with fresh veggies and creamy avocado. This recipe is perfect for a quick and easy morning meal.
Ingredients:
– 1 cup cooked quinoa
– 1 cup cooked black beans, rinsed and drained
– 1/2 cup diced bell pepper
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla
– 1 ripe avocado, sliced
– Chopped cilantro for garnish (optional)
Instructions:
1. In a medium bowl, mix together cooked quinoa, black beans, bell pepper, onion, and garlic.
2. Add olive oil, salt, and pepper to taste; stir to combine.
3. Warm the tortilla in the microwave or oven.
4. Spoon the quinoa mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
5. Top with sliced avocado and garnish with cilantro (if using).
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 10 minutes
Tofu Scramble and Avocado Toast
A delicious plant-based breakfast or brunch option that combines the creaminess of tofu with the richness of avocado on toasted bread. This recipe is easy to make and packed with nutrients.
Ingredients:
– 1 block firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon turmeric
– Salt and pepper to taste
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– Optional: chopped fresh herbs (parsley, cilantro, or scallions) for garnish
Instructions:
1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the crumbled tofu, turmeric, salt, and pepper. Cook, stirring occasionally, until the tofu is lightly browned and scrambled-like, about 5-6 minutes.
5. Toast the bread slices until lightly browned.
6. Spread the mashed avocado on top of the toast.
7. Serve the tofu scramble over the avocado toast. Garnish with chopped fresh herbs if desired.
Cooking Time: 15-20 minutes
Blueberry and Almond Butter Stuffed French Toast
Start your day with a sweet and satisfying breakfast treat that combines the flavors of fresh blueberries, creamy almond butter, and crispy French toast.
Ingredients:
– 4 slices of bread ( Challah or Brioche work well)
– 2 tablespoons of almond butter
– 1/2 cup of fresh or frozen blueberries
– 2 large eggs
– 1/2 cup of milk
– Pinch of salt
– Maple syrup or honey (optional)
Instructions:
1. In a shallow dish, whisk together eggs, milk, and a pinch of salt.
2. Heat a non-stick skillet or griddle over medium heat.
3. Dip each bread slice into the egg mixture, coating both sides evenly.
4. Place the coated bread slices on the skillet or griddle and cook for 2-3 minutes on each side, until golden brown.
5. Meanwhile, mix almond butter with blueberries in a small bowl.
6. Once the French toast is cooked, spread a layer of the almond butter-blueberry mixture on top of each slice.
7. Serve warm and drizzle with maple syrup or honey, if desired.
Cooking Time: 12-15 minutes
Ham and Cheese Whole Wheat Croissant
Elevate your breakfast or snack game with this flaky, buttery, and savory ham and cheese croissant. Made with whole wheat dough and filled with crispy prosciutto and melted cheddar cheese.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/4 cup unsalted butter, softened
– 1/4 cup warm water
– 1 egg, beaten
– 1/2 cup grated cheddar cheese
– 4 slices prosciutto, chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roll out the dough to a thickness of about 1/8 inch.
3. Place the dough on a baking sheet lined with parchment paper.
4. Sprinkle the grated cheese and chopped prosciutto evenly over the center of the dough, leaving a 1-inch border around the edges.
5. Fold the dough over the filling, pressing gently to seal.
6. Brush the top with beaten egg and sprinkle with salt and pepper.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Lox and Cucumber Open-Faced Sandwich
A classic Jewish deli-inspired snack that’s refreshing and flavorful. This open-faced sandwich is perfect for a quick lunch or as an appetizer for your next gathering.
Ingredients:
– 1/2 pound smoked salmon (lox), sliced into thin pieces
– 1 large cucumber, peeled and thinly sliced
– 4-6 tablespoons cream cheese, softened
– 1 tablespoon chopped fresh dill
– 1 bagel or toasted bread slice, crust removed
– Salt and pepper to taste
Instructions:
1. Toast the bagel or bread slice until lightly browned.
2. Spread a layer of cream cheese on top of the toast.
3. Arrange the sliced cucumber over the cream cheese.
4. Place the smoked salmon slices on top of the cucumber.
5. Sprinkle with chopped fresh dill and season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: 10-15 minutes
Chickpea Salad and Spinach Wrap
A refreshing twist on a classic wrap, this recipe combines the creamy texture of chickpeas with the nutty flavor of spinach. Perfect for a quick lunch or dinner.
Ingredients:
– 1 can chickpeas (15 oz)
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4-6 spinach leaves
– 1 whole wheat tortilla
Instructions:
1. Drain and rinse the chickpeas.
2. In a medium bowl, combine chickpeas, bell pepper, cucumber, lemon juice, and olive oil. Mix well.
3. Season with salt and pepper to taste.
4. Lay out the spinach leaves on the tortilla, leaving a small border around the edges.
5. Spoon the chickpea salad onto the spinach, leaving some space at the top.
6. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll up to form a neat wrap.
Cooking Time: 10 minutes
Eggplant and Goat Cheese Breakfast Panini
Start your day with a flavorful twist on the classic breakfast sandwich. This recipe combines tender eggplant, creamy goat cheese, and crispy bread for a delicious morning treat.
Ingredients:
– 1 medium eggplant, sliced into 1/4-inch thick rounds
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 2 tablespoons goat cheese, crumbled
– 2 slices of bread (ciabatta or baguette work well)
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill pan over medium-high heat.
2. Brush both sides of the eggplant slices with olive oil and season with salt, pepper, and garlic.
3. Cook the eggplant for 3-4 minutes per side, until tender and slightly charred.
4. Assemble the sandwiches by spreading goat cheese on each bread slice, then topping with an eggplant round and a sprinkle of parsley.
5. Cook in a panini press or under the broiler until the cheese is melted and the bread is toasted.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Summary
Start your day off right with these 20 healthy breakfast sandwich recipes. From classic combinations like turkey and Swiss to more unique options like avocado and egg or sweet potato and black bean, there’s something for everyone. These nutritious sandwiches are packed with protein, fiber, and flavor, making them a great way to fuel up for the morning. Whether you’re in the mood for something savory or sweet, this collection has got you covered.