Set your day up for success with this protein-rich breakfast frittata sandwich! A simple mixture of fluffy eggs, Parmesan, and baby spinach is baked into a delicious frittata, then layered between slices of ciabatta bread along with lettuce, sun-dried tomatoes, and avocado mash. It’s the perfect grab-and-go breakfast!
What’s not to love about egg frittatas? Simply mix eggs with your choice of cheeses and veggies and cook them directly in the pan.
The frittata showcased in these breakfast sammies is a simple blend of eggs, spinach, and cheese, but the mix-in options are endless. Seriously, anything goes!
For inspiration, you can look at some of the ingredients combinations I used in these healthy egg muffins.
Then, layer your frittata between thick slices of ciabatta bread with crisp lettuce, juicy sun-dried tomatoes, and creamy mashed avocado. With minor modifications, you can freeze these frittata sandwiches, reheat them in the morning, and go!
And if you are looking for more busy morning breakfast ideas, check out this collection of 25 quick and easy healthy breakfast recipes – but first, let’s make the perfect breakfast sandwich.
- Eggs: This wouldn’t be a frittata-wich without eggs! If possible, use pasture-raised eggs.
- Parmesan: Cheese is optional but recommended for a boost of salty flavor.
- Sea salt & black pepper
- Baby spinach: This leafy green contains vitamins K, A, C, and B2, iron, manganese, magnesium carotenoids, and flavonoids.
- Extra-virgin olive oil: Use good quality olive oil to coat your skillet and prevent sticking.
- Avocado mash: The healthy fats in avocado will keep you satisfied until lunchtime. You can cut it into thin slices to layer on the sandwich, but I suggest gently mashing it with fresh-squeezed lemon juice and a pinch of salt.
- Sun-dried tomatoes: Adds a layer of extra sweet-tart tomato flavor.
- Lettuce leaves: Use a lettuce variety that is sturdy enough to prevent the bottom slice of bread from getting soggy. Iceberg, Boston, bibb, and green leaf are good options. You can even add a layer of extra spinach leaves if you like.
- Ciabatta bread: These flat, oval-shaped loaves of bread have a crisp, floury crust and a delightfully soft and chewy center. It’s perfect for grab-and-go breakfast sandwiches!
How to make
- Season and whisk the eggs: Crack the eggs in a medium bowl, add the parmesan cheese, and season with salt and black pepper. Whisk until the eggs are lightly beaten.
- Add wilted spinach: Add the baby spinach leaves to a pan, and cook over medium heat until the leaves are wilted. Then, add the wilted spinach to the egg mixture and stir to combine.
- Cook the frittata: You can cook the frittata on the stovetop from start to finish or start it on the stove and finish it in the oven.
- To make a stovetop frittata: Heat EVOO in a large non-stick skillet over medium heat. Add the egg-spinach mixture, spreading it evenly in the pan. Cover the skillet with a lid, and cook until the edges are slightly golden (5-8 minutes). Flip and cook on the other side until cooked through (see TIPS for my favorite frittata flipping technique).
- To make an oven-baked frittata: Preheat the oven to 400F (200C). Meanwhile, heat EVOO in a large ovenproof nonstick skillet. Then, pour the egg-spinach mixture, spread it evenly in the pan, and cook for 5-8 minutes. Transfer the skillet to the oven, and bake until the eggs are set (15-20 minutes).
- Make the avocado spread: While the frittata finishes up, peel the avocado, remove the seed, and mash it with a fork. Add the lemon juice and a pinch of salt & black pepper.
- Toast the bread: Toast the bread in a toaster, in the oven, or on the grill (or grill pan).
- Assemble the sandwich: Spread the avocado on the top slice of the ciabatta bread. Add a layer of lettuce leaves on the bottom slice, followed by a couple of slices of frittata and four sun-dried tomatoes. Top each sandwich with the top piece of bread covered in mashed avocado, and enjoy!
- No cheese: Swap the Parmesan for a plant-based shredded “cheese” that melts quickly and tastes great. Alternatively, you can omit the cheese completely, but I suggest adding a splash of plant-based milk to replace the creamy element (almond or soy work great).
- Make it vegan: No worries if you’re not an egg or cheese eater. You can make the frittata with chickpea flour (like in these vegan egg muffins) or tofu and swap the cheese for nutritional yeast (or vegan cheese).
- Make it gluten-free: Instead of ciabatta, use your favorite crusty gluten-free sandwich bread or rolls. You can also make a breadless “eggwich” and sandwich the lettuce, tomatoes, and avocado between slices of frittata.
- Swap the bread: Opt for crusty bread that will hold up to the weight of the fillings. Use focaccia, French bread, brioche, bagels, baguettes, English muffins, or croissants instead of a ciabatta loaf.
- More add-ins: Fight food waste and use ingredients you already have. Kale, bell peppers, onions, sweet potatoes, mushrooms, and broccoli are a few of the MANY options. You also have the opportunity to sandwich an “egg muffin” between two slices of bread.
Can you make a frittata sandwich ahead?
Yes! These frittata sandwiches can be assembled, frozen, and reheated when you’re ready, but for the best results, add the lettuce, tomato, and avocado mash before serving.
- Freeze: Wrap each sandwich individually in a tight layer of foil, wax paper, or parchment paper, then place them in a freezer-safe resealable bag and freeze for up to 1 month.
- Reheating: Unwrap the frozen sandwich and wrap it in paper towels. Microwave on defrost (30% – 50% power) for 1-2 minutes (or until thawed), then flip the sandwich over, and microwave on HIGH for 30 seconds to 1 minute (or until hot). Let stand in the microwave for 1 minute before serving. They can also be thawed and reheated in an oven, toaster oven, or air fryer at 360F for 10-15 minutes.
- Avoid soggy frittatas: As vegetables cook, they sweat and release water, so it’s best to gently cook veggie mix-ins first, then stir them in with the whisked eggs.
- My favorite method to flip a frittata: Gently lift the frittata with a spatula to check that the bottom is golden in color and the eggs are cooked at about 80% (this takes 5 to 8 minutes). When it reaches that point, slide the frittata onto a plate. Do not flip it! Slide it! Then, with a quick flick of the wrist, invert the dish back into the pan so the frittata is now cooking on the other side. Make sure to use a plate that is slightly larger than your frittata.
- Drizzle bread with EVOO: To improve browning and flavor, drizzle the cut side of your bread with extra-virgin olive oil or melted vegan butter before toasting or grilling.
Why I love this Frittata Sandwich
- Great mess-free healthy handheld breakfast.
- The fillings are super flexible and can be mixed and matched with ingredients you have on hand.
- Easy to modify with gluten-free, dairy-free, and vegan ingredients.
- Perfect nutritious and delicious make-ahead breakfast! Enjoy a frittata breakfast sammie now and freeze the rest for later.
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If you try this Frittata Sandwich recipe, please leave a comment and a rating and let me know how much you liked it!
- In a large bowl, mix the eggs, parmesan cheese (if using), a pinch of salt, and black pepper. Whisk the egg mixture well.
- Add the baby spinach to a pan over medium heat, and let them wilt for a few minutes. Remove them from the pan and add them to the egg mixture.
- Heat the olive oil in a large non-stick pan over medium heat. Add the egg mixture and distribute it evenly across the pan. Cover the pan with a lid and check often. Once the outside edge of the frittata is slightly golden, flip the frittata and cook on the other side for a couple of minutes (note 1).
- Preheat the oven to 400F (200C). Heat the olive oil in an ovenproof skillet. Add the egg mixture and distribute it evenly across the pan. Cook for 5 to 8 minutes, then move the skillet into the oven and bake for 15 to 20 minutes or until the eggs are set.
- Peel the avocado, remove the seed, and mash it with a fork. Add the lemon juice, a pinch of salt, and black pepper.
- Toast the bread in a toaster or on the grill.
- Assemble the sandwich: Spread the avocado on the top half of the ciabatta bread. Add some lettuce leaves on the bottom layer, add a couple of slices of frittata, and four sundried tomatoes, then top each sandwich with the slice covered in mashed avocado.
Did you make this recipe? Tag @gatheringdreams on Instagram. I want to see it!