25 Healthy Breakfast Sandwich Recipes to Fuel Your Day

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Looking to start the day with a spring in your step? These healthy breakfast sandwich recipes are packed with exciting flavors and wholesome ingredients that won’t make you dread your morning alarm!

side by side image of bagel breakfast sandwich and breakfast sandwich

I’m always in the mood for overnight oats or glorious egg muffins for breakfast.

But if you’re growing tired of your current rotation of breakfast favorites, I’ve got your back!

From high-protein bagels to super-sweet French toast, these tasty dishes will have you ready to face the day ahead.

And to make things even sweeter, several recipes can be meal prepped, refrigerated, and frozen for a grab-and-go feast!

Also, check: 25 Healthy Sandwich Recipes Perfect For Lunch

25 Healthy Breakfast Sandwich Recipes


What are the best ingredients for a healthy breakfast sandwich?

The best ingredients for a healthy breakfast sandwich include whole-grain bread, lean proteins like chickpeas, tofu, chicken, or egg, and plenty of veggies like spinach, tomatoes, or avocado. You can also add some healthy fats like avocado or hummus for added nutrition and flavor. Avoid using processed meats or sugary sauces, which can add unnecessary calories and fat.

Can I meal prep healthy breakfast sandwiches?

Absolutely! Meal prepping breakfast sandwiches can be a great way to save time during the busy work week. Simply prepare your ingredients ahead of time, like cooking the eggs and prepping the veggies. Assemble the sandwich and wrap it tightly in plastic wrap or foil, then freeze. In the morning, microwave your sandwich for a quick and healthy breakfast on the go!

What are some alternatives to traditional breakfast sandwich bread?

If you’re looking for a healthier alternative to traditional breakfast sandwich bread, try using a whole-grain tortilla, pita pocket, or even lettuce leaves as a wrap. You can also use a sweet potato slice, portobello mushroom cap, or cauliflower crust for a low-carb option.

Can I make a healthy breakfast sandwich without eggs?

Absolutely! There are plenty of delicious and healthy breakfast sandwich options that don’t include eggs. Try using tofu, tempeh, or chickpeas as your protein base. Add veggies like spinach, mushrooms, or avocado, and top it off with low-fat cheese like cottage cheese or hummus. You can also use a whole-grain English muffin or wrap for added nutrition. 

More Healthy Breakfast Ideas

More Sandwich Recipes

Best Breakfast Frittata Sandwich

This protein-rich Frittata Sandwich is the perfect breakfast sandwich out there! 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 an excellent grab-and-go handheld breakfast!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Bread, Breakfast
Cuisine: Italian, Vegetarian
Servings: 2
Calories: 427kcal
Author: Sara Trezzi


  • 4 eggs
  • ¼ cup parmesan - grated (optional)
  • Sea salt
  • Black pepper
  • 4 cups baby spinach
  • 1 tablespoon extra virgin olive oil
  • 1 Avocado
  • 2 tablespoons lemon juice
  • 8 sun-dried tomatoes
  • Lettuce leaves
  • 2 pieces ciabatta bread - toasted


  • 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.

Stovetop Option

  • 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).

Oven Option

  • 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.


Note 1: This is my favorite method to flip a frittata: Once the frittata is almost cooked on the bottom layer (around 80% there – check with a spatula – you want to see a golden color – this takes 5 to 8 minutes), slide the frittata on a plate.
Do not flip it! Slide it.
Then, with a quick move, invert the plate 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.
*Nutrition information is a rough estimate per serving.


Calories: 427kcal | Carbohydrates: 16g | Protein: 20g | Fat: 34g | Sugar: 3g

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One Comment

  1. 5 stars
    Thanks fo so many inspiring recipes!