This healthy breakfast sandwich is filled with nutrient dense ingredients to help you feel energized! It’s also great to start your morning with veggies, healthy fats, and protein to keep you full. This sandwich really has it all, you have to try it!
There are just some mornings when I really want a delicious breakfast sandwich! This healthy breakfast sandwich is a perfect option, instead of wasting your money on a greasy fast food sandwich! This heart-healthy breakfast is filled with nutrient dense ingredients to keep you full and energized!
I notice a lot of times after buying a breakfast sandwich I feel gross and sluggish. But, this healthy sandwich does the opposite. It is made up of healthy fats, filling carbs, and protein. Plus, it’s vegetarian!
If you are searching for quick breakfast ideas, this is the recipe for you! It takes about 10 minutes to make!
I also love a sandwich melt, so after it’s assembled, place it in the air fryer for 5 minutes. If you don’t have an air flyer you can always microwave it for 30 seconds!
Healthy Breakfast Sandwich Ingredients
- Dave’s Killer Bread Plain Awesome Bagel (Any bagel is fine, but I love Dave’s!)
- Avocado
- Cream Cheese
- Tomato
- Swiss Cheese
- Egg
- Spinach
How Each Ingredient Benefits Us
Bagels– Good source of carbohydrates, and filled with B Vitamins, such as thiamine and riboflavin, to help in energy conversion. Choose wheat-based bagels to contribute whole grains to your daily whole grain intake.
Avocado– High in healthy fats, fiber, potassium, magnesium, folate, and vitamins C, K, E and B6. Avocados have been found to have positive links to reducing risk of heart disease and are beneficial for gut health and are high in anti-inflammatory compounds.
Cream Cheese– Good source of vitamin A (an important vitamin for your vision). It also contains calcium which aids in building stronger bones.
Tomato– Packed with vitamin C, beta carotene, potassium and an important phytonutrient called lycopene, which has been shown to reduce risk of heart disease and cancer. Tomatoes are low in calories and a perfect add-on to many food dishes. Choose ripe tomatoes to maximize nutritional benefits.
Swiss Cheese– A good source of protein and is also a complete protein, meaning it contains all 9 essential amino acids. It’s also high in calcium, phosphorus, vitamin A, and B12.
Eggs– A complete protein containing 8 grams protein per egg, similar to the amount of protein in 1 ounce of meat. Eggs are high in selenium, choline, and Vitamins B-12 and B-7. Whole eggs can be substituted with 3 egg whites 1/4 cup egg substitute.
Spinach– A vegetable full of insoluble fiber. It contains vitamins and minerals including Vitamin A, C, K, iron and calcium. It also contains plant compounds including quercetin and lutein and has a host of health benefits such as reducing cancer risk, oxidative stress and blood pressure.
Cooking Tips
- First toast the bagel– If you like crispy, then start by toasting the bagel. It will also make the bread more firm, which allows an easier process in assembling the sandwich. Plus, the sandwich is less likely to fall apart!
- Cooking the eggs– The good thing about eggs is they can be cooked in so many ways. Personally, I like mine over easy, but they can also be scrambled, over medium, or sunny side up. Eggs contain 8 grams of protein, so if you want more protein add another egg! Since Dave’s Bagels contain 11 grams of protein, I only used one egg.
- Air fry the sandwich– After you assemble the sandwich, place it in the air fryer for 5 minutes at 350 degrees. This will melt and warm the sandwich making it taste so delicious! If you don’t have an air fryer, try microwaving the sandwich for 30 seconds or you can eat it without the extra crisp!
Healthy Breakfast Sandwich Swaps
Not only is this sandwich filling and delicious, but it is so versatile. You can create so many variations, and adjust it to your liking! You can also add meat or make it vegan or vegetarian. It’s completely up to you!
Bagels– Try english muffins, or just plain bread! Dave’s Killer Bread has all 3 which also taste amazing!
Avocado & Cream Cheese– Pesto or butter are great healthy fat options!
Tomato– Cucumber can be a substitute, plus extra veggies!
Swiss Cheese– Feta, goat cheese, cheddar, pepper jack, and mozzarella are great options!
Eggs– Meat options: deli turkey and ham, turkey bacon or organic bacon, organic sausage
Tip: Try to get organic meat options that are grass fed with no added hormones or preservatives for full health benefits!
Vegetarian & Vegan options: Vegan sausage or bacon.
Spinach– Kale or mixed greens
More Healthy Breakfast Ideas
- Carrot Cake Oatmeal
- 5 Healthy Breakfast Toast Ideas
- Peanut Butter Overnight Oats
- Vanilla High Protein Waffles
Healthy Breakfast Sandwich
Description
This healthy breakfast sandwich is filled with nutrient dense ingredients to help you feel energized! It’s also great to start your morning with veggies, healthy fats, and protein to keep you full. This sandwich really has it all, you have to try it!
Ingredients
Instructions
- Toast bagel for 3-4 minutes.
- Cook egg to your liking on a skillet.
- Prep avocado and tomato.
- Once everything is cooked, assemble the sandwich!
- Place aluminum foil over sandwich.
- Cook in the air fryer for 5 minutes at 350 degrees.
- Serve & enjoy!
Notes
- You can cook the eggs the way you like! Some good options are scrambled, over easy or over medium.
- The air fryer melts the sandwich and makes it taste even better!
- If you don’t have an air fryer microwave it for 30 seconds.
- Instead of bagels you can use english muffins or bread.
- This sandwich is so versatile and can be customized to your liking! Look at the recipe swaps for more ideas!
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