Breakfast sandwiches are nothing new — these savory sandwiches have been a go-to for busy mornings for decades. Not only are they portable and easy to take on the go, but they’re also easy to prepare, requiring just a few minutes and a handful of ingredients. However, with busy schedules, many of us run out the door empty-handed, only to end up grabbing takeout breakfast sandwiches from cafes or drive-throughs. While seemingly a healthy option, most prepared breakfast sandwiches come loaded with unhealthy fats, sodium, and refined carbs. These options might satisfy hunger in the short term, but they can leave us feeling sluggish and missing out on essential nutrients. The good news is that by making your own at home, you can skip the sneaky ingredients and load up your morning meal with high-quality, nutritious ingredients, such as protein and healthy fats. In fact, with the growing awareness of protein’s role in maintaining muscle mass, supporting metabolism, and keeping you fuller for longer, homemade high-protein breakfast sandwiches are quickly becoming a trending breakfast option for those craving something delicious and nutritious.
How to Make a High-Protein Breakfast Sandwich
Making a healthy, high-protein breakfast sandwich at home is easier than you think. Here’s a step-by-step breakdown to help you get started.
Step #1: Choose Your High-Protein Base
Start by choosing a protein-rich base like eggs, egg whites, turkey sausage, or bacon, cooking it to your liking.
Step #2: Select Nutrient-Rich Toppings
Next, layer on the flavor with nutritious fillings like spinach, tomatoes, and avocado. To elevate the protein content, consider a slice of dairy or dairy-free cheese, or mix cottage cheese or Greek yogurt into your egg scramble before cooking.
Step #3: Choose Your Bread Mindfully
The bread you choose can make or break the healthiness of your breakfast sandwich. Opt for whole grain or sprouted grain bread, which offers more fiber, vitamins, and minerals compared to refined white bread or bagels. Alternatively, English muffins, whole wheat tortillas, or even sweet potato toast are excellent choices that provide a sturdy yet healthy base.
Step #4: Add a Healthy Spread or Sauce
In place of traditional options like butter or mayonnaise, consider healthier alternatives such as mashed avocado, hummus, or Greek yogurt mixed with herbs and spices. These spreads not only add creaminess and flavor but also provide healthy fats and additional protein. You can also try a light drizzle of olive oil or a low-sodium salsa if you like a little spice.
Step #5: Assemble & Enjoy
Once you’ve prepped and cooked all your ingredients to your liking, it’s time to assemble. Start by layering your chosen protein base on the bottom slice of bread (or bread alternative). Next, pile on your nutritious fillings, add your healthy spread or sauce, and top it off with the second slice of bread or your chosen alternative. For a warm, melty sandwich, you can add it back to the pan and give it a light toast — then dig in!
Healthy Ingredient Swaps
Bread: Instead of white bread or bagels, opt for whole wheat or sprouted grains. Alternatively, you can skip bread altogether in place of options like sweet potato.
Protein: Replace processed high-fat meats like sausage with leaner proteins like eggs, egg whites, chicken sausage, and turkey bacon. If you’re plant-based, make sure to opt for meat-free alternatives that are low in sodium and free of refined ingredients.
Cheese: Try using feta or goat cheese for a lighter option, or go dairy-free with nutritional yeast or cashew cheese. Alternatively, you can skip traditional sliced or shredded cheese and opt for a high-protein option like cottage cheese or Greek yogurt.
Toppings & Spreads: Opt for avocado, mustard, or hummus instead of mayonnaise or butter.
Try This Viral High-Protein Meal Prep Breakfast Sandwich
Ingredients:
- 2 slices of sprouted bread (or bread alternative of choice)
- 2 large eggs
- ¼ cup cottage cheese (or shredded or sliced cheese of choice)
- ¼ avocado, sliced
- ½ tomato, sliced
- Handful of spinach or arugula (optional)
- Salt and pepper to taste
- Cooking oil, to grease
Directions:
Step #1: Lightly grease a non-stick skillet with oil and heat over medium heat. Meanwhile, whisk the eggs in a bowl until well combined. Then, fold in the cottage cheese. Once the skillet is warmed, add the egg mixture and spread until evenly covering the pan.
Step #2: Place one slice of desired bread directly on top of the eggs and cook for about 1 minute or until the eggs start to set around the bread.
Step #3: Using a spatula, carefully flip the bread over. Cook for another minute, then gently flip the entire egg and bread combination so the eggs are fully cooked.
Step #4: Top the bread with optional cheese, avocado slices, tomato slices, and spinach or arugula if using. Season with sea salt and pepper.
Step #5: Tuck the edges of the bread in and fold it over to create a sandwich. Transfer to a plate, cut in half if desired, and enjoy warm!
Step #6: To meal prep, double or triple the recipe leaving out any fresh veggies such as greens or tomatoes. Wrap in a freezer-safe bag and freeze until ready to enjoy. Once ready to enjoy, thaw and warm on a skillet, adding in any fresh toppings such as tomatoes, greens, or additional spreads.
Healthy Recipe Flavor Ideas For Your High-Protein Breakfast Sandwich
Want to spice things up? Try adding simple healthy flavor variations to the above breakfast sandwich recipe for additional taste and nutritional benefits.
Mediterranean Breakfast Sandwich
- Feta cheese
- Spinach (if not already arugula)
- Cherry tomatoes (in place of traditional sliced tomatoes)
- Olives, optional
- Balsamic glaze, optional
Southwest Breakfast Sandwich
- Black beans
- Salsa
- Cheddar cheese
- Salsa, to top
- Greek yogurt, to top
- Avocado, salsa, shredded cheddar cheese, and a sprinkle of cumin
Veggie Breakfast Sandwich
- Sliced mixed bell peppers
- Sautéed mushrooms
- Sweet onions, and Swiss cheese
Tomato & Pesto
- Fresh basil pesto
- Sliced cherry tomatoes
- Mozzarella cheese or dairy-free alternative
Smoked Salmon & Cottage Cheese
- Smoked salmon
- Cottage cheese or plain Greek yogurt
- Fresh dill, optional
- Squeeze of lemon juice, optional
Your Guide to a Protein-Packed Breakfast Sandwich
Beyond their taste, these easy-prep breakfast sandwiches have become a fan-favorite for their nutrients and ease. Easy to customize with protein-packed options for various dietary needs and taste preferences, breakfast sandwiches offer endless possibilities for fueling your body with the energy it needs. Whether you’re rushing out the door or savoring a slow morning, these protein-rich morning sandwiches will ensure that breakfast is both satisfying and nourishing.
