Healthy Breakfast Sandwich with Avocado and Egg
Start your day right with this Healthy Breakfast Sandwich with Avocado and Egg—a delicious, nutrient-packed way to fuel your morning! This vibrant recipe combines a toasted whole grain English muffin with creamy mashed avocado, a perfectly cooked sunny-side-up (or over-easy) egg, and a refreshing layer of baby spinach. Drizzled with just a touch of olive oil and seasoned lightly with salt and pepper, this sandwich delivers a balanced blend of healthy fats, protein, and fiber. For an extra kick, a dash of hot sauce makes the perfect finishing touch. Ready in just 15 minutes, this wholesome breakfast is perfect for busy mornings, providing a quick, energizing meal that doesn’t compromise on flavor. Whether you’re looking for a high-protein breakfast or a quick vegetarian option, this sandwich is a must-try!
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Recipe Information
Ingredients
- 1 piece Whole grain English muffin
- 1 piece Egg
- 0.5 piece Avocado
- 0.5 cup Baby spinach
- 1 teaspoon Olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Hot sauce (optional)
Instructions
Slice the whole grain English muffin in half and toast it to your liking.
While the muffin is toasting, heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
Crack the egg into the skillet and season it with a pinch of salt and black pepper. Cook the egg sunny-side up, or flip it gently for an over-easy option, depending on your preference. This should take about 2-3 minutes.
While the egg is cooking, scoop out the flesh of half an avocado into a small bowl. Mash it with a fork until creamy and season it with a pinch of salt and black pepper.
Spread the mashed avocado evenly onto one half of the toasted English muffin.
Top the avocado spread with a handful of baby spinach for added freshness and crunch.
Once the egg is cooked, place it on top of the spinach layer.
If desired, drizzle a small amount of hot sauce over the egg for a hint of spice.
Finish by placing the other half of the English muffin on top to complete the sandwich.
Serve immediately and enjoy your healthy breakfast sandwich!
Nutrition Facts
Calories |
460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 1045 mg | 45% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 3.6 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 149 mg | 11% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 509 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
