Description
This Healthy Breakfast Sandwich is a delicious and nutritious way to start your day. Combining protein-rich eggs and turkey sausage with fiber-packed whole grain bread, creamy avocado, fresh tomato, and greens, it’s a perfectly balanced breakfast that is quick to prepare and satisfying. Perfect for busy mornings, this sandwich offers a wholesome boost of energy and flavor to fuel your day.
Ingredients
Scale
Eggs and Protein
- 2 large eggs
- 1 turkey or chicken breakfast sausage patty (cooked)
Bread and Spread
- 2 slices whole grain or sprouted grain bread
- 1/4 avocado, mashed
Dairy
- 1 slice low-fat cheddar cheese
Vegetables and Greens
- 2 slices tomato
- A handful of fresh spinach or arugula
Seasoning and Cooking
- Salt and pepper to taste
- Olive oil or cooking spray for pan
Instructions
- Prepare the skillet: Heat a non-stick skillet over medium heat and lightly grease it using olive oil or cooking spray to prevent sticking and add a bit of healthy fat.
- Cook the eggs: Crack the eggs into the skillet and cook until the egg whites are set and the yolks reach your preferred doneness, typically about 3 to 4 minutes. You may cook them sunny side up, over easy, or fully cooked as you like.
- Toast the bread: While the eggs cook, toast the slices of whole grain or sprouted grain bread until they become golden and warm for a nice texture and flavor.
- Assemble the sandwich: Spread the mashed avocado evenly over one slice of toasted bread. Layer on the low-fat cheddar cheese, cooked egg, cooked turkey or chicken sausage patty, tomato slices, and fresh spinach or arugula.
- Season and finish: Sprinkle salt and pepper to taste over the fillings. Top the sandwich with the second slice of toast to complete it.
- Serve: Slice the sandwich in half for easier handling and serve warm to enjoy the best flavor and texture.
Notes
- For a lower-fat version, substitute whole eggs with egg whites.
- Use plant-based sausage and cheese to make the sandwich vegetarian or vegan.
- Replace avocado with hummus if preferred, for a different flavor profile.
- Wrap the sandwich in foil for a convenient on-the-go breakfast option.
