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Making a delicious and nutrient-rich sandwich in the morning is as easy as one, two, three. It doesn’t need to be filled with much cheese, bacon, and egg.
After all, the recipe for the most nutritious winning sandwich is protein, fiber, and healthy fat. These powerhouse trios will benefit your body from head to toe.
Fortunately, there are many ways to incorporate these nutrients and the few healthy carbs you crave.
With these 20 easy and healthy breakfast sandwich recipes, you can start your day feeling happy, knowing that your tummy won’t growl before lunch. If you’re really hungry in the morning, treat yourself to some healthy breakfast muffins without feeling guilty.
More delicious and healthy recipe ideas for you:
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- 20 Easy and Healthy Lunch Ideas for Work
- 15 Easy and Healthy Breakfast Ideas For Busy Mornings
1. Vegan Tofu Sandwich
This vegan tofu sandwich recipe is specially made for those following a plant-based diet. However, this recipe is so delicious that even non-vegans will crave it. The tofu is sandwiched between layers of healthy greens, tasty sauces, and caramelized onion, making it savorier and more flavorful. Indeed the best vegan breakfast sandwich!
2. Microwave Egg Breakfast Sandwich
Are you running out of time? We got your back. You only need one minute or two to cook the eggs in the microwave. Pile up some cheese, a slice of avocado, tomatoes, and onions for a nutritious and easy-to-prepare veggie morning sandwich. Rest assured that this recipe will fill you up until lunchtime.
3. Grilled Cheese Sandwich with Avocado and Spinach
Are you looking for a veggie-filled morning sandwich? Count us in.
With 1 oz baby spinach and four stalks of fresh herbs, your daily dose of Vitamins A and E is undoubtedly guaranteed. For a good amount of fatty acid, this recipe is filled with avocado and mozzarella cheese. This recipe is crunchy on the outside but very creamy on the inside.
Vegetarian meals are getting more and more popular each day. Who wouldn’t love food that’s not only healthy but delicious too?
4. Cauliflower Hash Brown Breakfast Sandwich
Who says hash browns are only for potatoes? Well, cauli hash browns are possible. Cauliflower – the magical and cruciferous veggie can also pose as your morning sandwich meal. Crunchy cauli hash browns are filled with ham, fried egg, and cheddar cheese. To make it more flavorful, add some sriracha as its sweet burn will make you swoon and awake early in the morning.
5. Paleo Sweet Potato Waffle Sandwich
If you want to skip the bread or crave extra flavor and nutrients, this recipe is for you. Lightly fried egg, avocado, and kale are sandwiched for a tastier and healthier meal. The veggie ingredients in this recipe are a good source of healthy unsaturated fats and fiber, while the egg is the best source of protein.
6. Lox Breakfast Bagel Sandwich
Scrambled eggs with capers? A hearty leafy meal? A delicious lox? Yes, having this sandwich early in the morning is the stuff of dreams. By fueling yourself with whole greens, light cream cheese, and more veggies, your day will be joyous as ever. Don’t forget to add more spinach if you want a high-protein sandwich.
7. Egg Salad Sandwich
Don’t know how to cook? No problem! This recipe doesn’t require cooking skills. You only need a hard-boiled egg, chopped scallions, and egg white. Top it with lettuce and cover the ingredient with slices of bread; voila, you’re done with the meal prep!
8. Savory Tempeh Breakfast Sandwich
Start your day with the savory tempeh sandwich. This recipe consists of fried tempeh with delicious sauce, spinach, and avocado and is topped with English muffins. Try this meal if you’re looking for a protein-based alternative to ham or bacon. As you may know, tempeh is a lumpier relative of tofu packed with even more fiber and protein.
Marinated with garlic, maple syrup, and smoked paprika, tempeh absorbs this tasty flavor like a sponge while staying chewy and firm. It can be served within 15 minutes, which is perfect for busy mornings.
9. Almond Butter Sandwich
Want an upgrade to the classic PB&Js for your morning daily meal? Try this melty and golden update of the usual PB&J sandwich that kids will enjoy. This recipe is filled with almond butter and Nutella.
This recipe is rich in fiber, and Nutella contains calcium that is good for you and your kids’ teeth and bone health. The meal prep can be done in 5 minutes, and you can store it overnight if you don’t want the hassle of making breakfast early in the morning.
10. Healthy Breakfast Sandwich
Craving for a healthy English muffin breakfast sandwich? Save money and time with this delectable recipe. The healthy breakfast sandwich is perfect for weekend morning meals, meal-on the go, and even for lunch or dinner.
This sandwich recipe contains many veggies such as baby spinach, tomatoes, and avocado that works well with English Muffin. There’s no need to add sausage or bacon here. The flavor of this sandwich is already satisfying. Thanks to spinach feta as it makes the filling heavenly delicious.
11. Steak and Egg Breakfast Sandwich
Ditch ham and bacon or omelet for a while, and try Steak Egg Breakfast Sandwich for a relaxing weekend morning. The steak, egg, and pesto make a hearty flavor. Taste this meal once, and you will crave it more. The good thing, though, is that you can prepare this meal ahead of time, store it in the fridge, and it will taste as good for up to 2 weeks!
12. Asian Mushroom Sandwich
Can’t find a health-wise yet appetizing a.m. meal to prep? You can never go wrong with an Asian mushroom sandwich. This recipe is gluten-free and loaded with many nutrients, thanks to mushroom, carrot, cucumber, and radish. This sandwich is filled with sriracha mayo and fresh coriander to make you crave more.
This is the kind of sandwich you will see in a fancy restaurant. But the ingredients are affordable, and some of them are hiding in the pantry.
13. Avocado Toast with Egg
What’s better than bacon in the morning, you ask? It’s avocado toast with an egg on the go! Eggs and avocado are known for their excellent anti-aging benefits. It is also low in carbs but high protein and fiber.
This sandwich is also perfect for those who want to start their day with a big meal. The recipe is an excellent combination of savory, sweet, and salty flavor that will make you drool. Indeed a fantastic meal for brunch.
14. Grilled Eggplant Sandwich
This vegetarian breakfast sandwich is Mediterranean-inspired and over-the-top-tasty. It is ultimately delicious and nourishing as it is filled with eggplant, tomato, and basil pesto spread. This sandwich recipe is easy to put together, and the taste is heavenly. Also, you can make your summer fun by throwing the ingredients on the grill!
15. Smoked Salmon Sandwich
The smoked salmon sandwich is irresistible. Just taste it once; this recipe will certainly be part of your kitchen repertoire. This recipe’s ingredients are an excellent source of omega-3 fatty acids, proteins, and numerous vitamins. It is fun and easy to make, and most importantly, it will make you energized rather than sleepy, and bloated in the morning.
16. Anti-Hangover Peanut Butter and Banana Sandwich
Feeling dizzy or got a bad headache? Then you know the essence of having a cure for your hangover. Try this anti-hangover protein-packed sandwich to ease your headaches or sleepiness after an intense late-night out with friends.
This recipe is rich in potassium and has the right amount of sodium which is good for hydration. After all, one of the symptoms of a hangover is dehydration.
17. Vegan Chickpea Salad Sandwich
Anyone who has a busy weekday needs a freezer-friendly sandwich meal in the morning. Thus, we include this easy-to-prepare sandwich you can eat in a heartbeat. This freezer breakfast sandwich can be prepared as you get up in the morning or overnight. We suggest you make this sandwich ahead, though, as the taste gets better in the fridge.
It is a complete meal packed with chickpeas, avocado, and vegan mayonnaise added. This meal will last longer, up to four days!
18. Chicken Salad Sandwich
If you want a light yet nutritious meal to start your day, you can never go wrong with the chicken salad sandwich. This sandwich is one of the quickest and easiest recipes you could ever make. Just pile the shredded chicken, dried sweet cranberries, crisp celery, sliced almonds, and juicy grapes. Within 20 minutes, you’re good to go!
Also, you can make many of these if you’ve got a busy week. This recipe is perfect if you don’t have much time to prepare food in the morning every day.
19. Vegetarian Breakfast Sandwich with Spinach and Feta
Spinach and Feta for an a.m. meal? This recipe is to die for. It is not only packed with enough protein, but it’s also freezer-friendly! The sandwich will make your daily mornings a breeze because the flavorful feta cheese and other veggie ingredients are so good together. This is the kind of sandwich you will look forward to every morning.
20. Garlic Mushroom Grilled Cheese Sandwich
Sandwiches without eggs may not be common in your household, but this recipe will surely make you drool. This sandwich has a luscious taste that will make you forget it has no egg. It is filled with nutrient-rich mushrooms that kids will love. The sourdough bread, mushroom, and grilled cheese are a match made in heaven!
Is egg and bacon sandwich healthy?
If consumed in moderation, egg and bacon sandwich is a health-wise food if you wish to maintain a balanced diet. Protein-deficient people will benefit significantly from this meal because they are an excellent source of protein.
You can meet your daily needs for protein with an average-sized egg and bacon sandwich. It is not good to overeat this food. This sandwich is high in cholesterol, sodium, and fat.
What is the healthiest breakfast sandwich?
Sandwiches are notorious for not being nutritious. They are high in sodium and calories but low in fat. However, you can make a sandwich healthier by tweaking some ingredients.
The healthiest sandwich is the one with increased nutritional quality. Sandwiches are typically bread and meat and have fewer veggies. To make your sandwich nutrient-rich, replace red meat with lean protein like white poultry, or substitute it with tofu or a vegan burger.
An excellent condiment option for your sandwich is whole grain mustard, hummus, and olive oil. You can also pile some fruits and veggie toppings to increase the nutrient value and the volume of food you consume daily.
Final Words on Easy and Healthy Breakfast Sandwiches
The classic sandwich can get a bad rap if loaded with a lot of butter, bacon, ham, and cheese. It may make you feel overstuffed, bloated, and weighed down. But that’s not the kind of a.m sandwiches we have shared here.
Our compiled recipes are carefully chosen, filled with nutritious ingredients, with a nutritional balance of fiber, protein, and a good amount of fats. Plus, they are easy to make so you can have a veggie-packed sandwich on the go.
What are your favorite sandwich recipes? Share your ideas below!