Healthy breakfast sandwich with egg whites, spinach and tomato on a whole wheat English muffin.

Healthy Breakfast Sandwich — Egg White & Spinach Whole Grain Muffin

by

Healthy Breakfast Sandwich is a quick, high-protein morning option built on toasted whole-grain English muffins topped with egg whites, fresh spinach and tomato. Ready in ten minutes—perfect for busy mornings or grab-and-go breakfasts.

Prep Time: 5 mins • Cook Time: 5 mins • Total Time: 10 mins • Servings: 2 (Yield: 2 sandwiches)

Ingredients

  • ¾ cup liquid egg whites (or 4 large egg whites)
  • 2 whole-wheat English muffins, split and toasted
  • ½ cup baby spinach leaves
  • 2 slices fresh tomato
  • Cooking spray or a teaspoon of olive oil for the pan
  • Salt & pepper, to taste

Directions

  1. Heat a nonstick skillet over medium heat and spray lightly with cooking spray. Pour in egg whites and cook, folding gently until opaque and set, about 4 minutes. Season with salt and pepper.
  2. Toast English muffins until golden. Divide cooked egg whites between the two muffin bottoms. Top each with baby spinach and a tomato slice. Cap with muffin tops and serve warm.

Cook’s Note

  • Add a slice of reduced-fat cheese for extra creaminess, or swap spinach for arugula for peppery flavor.
  • Wrap in parchment for a portable breakfast.

Nutrition Facts (per sandwich)

  • Calories: 186 • Total Fat: 2 g • Saturated Fat: 0 g • Sodium: 474 mg • Carbs: 29 g • Fiber: 5 g • Protein: 16 g

Leave a Comment