Assembling a delicious and nutritious breakfast sandwich is as easy as one, two, three. Nope, not bacon, egg, and cheese (necessarily). According to New York City-based registered dietitian Amy Gorin, RDN, the recipe for a winning breakfast sammie is protein, healthy fat, and fiber.
This powerhouse trio of nutrients benefits your body from head to toe, Gorin says. To name just a few ways: Healthy fats like omega-3s have been shown to promote brain health, fiber is tied to healthy digestion and blood sugar regulation, and protein supports cell growth and repair.
Keeping this basic formula in mind, you can mix and match your favorite flavors and ingredients to whip up a morning meal in a jiff—or, potentially, Jif. Below, get inspired by these healthy breakfast sandwich recipe recommendations from nutrition experts, plus tips on freezing and reheating your creations.
First, watch the video below to learn why one RD thinks a nutritious breakfast is so important.
7 healthy breakfast sandwich recipes
1. Peanut butter and banana waffle sandwich
Whip up this quick sandwich by toasting two whole-grain waffles, adding peanut butter, and topping with sliced bananas. “Whole grain waffles provide carbohydrates and fiber while the peanut butter adds a dose of protein and healthy fats,” says Brittany Modell, RD, CDN, a registered dietitian and founder of Brittany Modell Nutrition and Wellness. “Bananas are full of potassium and add great flavor and texture.”
2. English muffin breakfast pizza
Yes, pizza for breakfast. This adult- and kid-friendly savory breakfast sandwich is a cinch to make. “Use the classic pizza ingredients such as tomato sauce and mozzarella,” Modell says. “The whole-grain English muffin adds carbohydrates and fiber, while cheese offers protein and calcium and, of course, a gooey texture and delicious taste.”
3. Lentils and egg open-faced sandwich
If you’ve got eggs, lentils, and bread in your kitchen and about 10 minutes, you have the staples to make this satisfying breakfast sandwich. First, sauté onions and garlic in vegetable broth until translucent. Add in bell peppers, lentils, paprika, chipotle powder, garlic powder, and black pepper and cook for three to four minutes. Toast your bread and prepare your eggs sunny-side up. Then top your toast with the lentil mixture and an egg.
“You get fiber from the toast, lentils, and vegetables,” Gorin says. “You get plant-based protein from the lentils, as well as additional protein from the egg. The onion and garlic provide the antioxidant allicin.”
4. Tuna melt
A tuna melt for brekkie is quick to prep in the mornings. You’ll need canned tuna, chopped celery, Greek yogurt, reduced-fat mayo, lemon juice, and salt and pepper. “Greek yogurt provides probiotics and protein while the tuna is a great source of protein and may provide omega-3 fatty acids,” says Modell. Toss it all together and refrigerate for 30 minutes. (Pro tip: Use this time to get ready for your day.)
Once the tuna has cooled, top a slice of grainy bread with the tuna salad and a slice of cheese. Then, toast it with another slice of bread until the cheese is melted. Assemble the sandwich and eat up.
5. Smoked salmon and avocado sandwich
For the days when you’re feeling fancy, smoked salmon and avocado will do the trick. “Smoked salmon can be a good source of omega-3 fatty acids as well as protein,” Modell says. “Avocado provides ample heart-healthy fats while the whole-wheat, sprouted English muffin provides delicious carbohydrates and fiber.”
To make it, toast a sprouted whole wheat English muffin. Then add avocado, chive cream cheese, and smoked salmon.
6. Almond butter and jelly sandwich
When you just can’t be bothered to cook but still want a nutritious breakfast, a grown-up take on the classic PB & J hits the spot. Take two pieces of whole-grain bread and spread one with almond butter and the other with your favorite fruit jelly or jam. Add banana slices to one side and then sprinkle with either chia seeds or hemp seeds (or both!). “The almond butter provides a trio of proteins, healthy fats, and fiber,” Gorin says. “The banana provides fiber, and the seeds also provide fiber and protein.”
7. Breakfast burrito
Flavor and nutrition all wrapped up in a warm tortilla? Yes, please. (You can save the “is a burrito a sandwich” debate for another day…) When it comes to ingredients to put in the burrito, the possibilities are endless. Modell suggests a burrito made with a whole wheat flour tortilla, scrambled eggs, sliced avocado, fresh veggies, and salsa. “Scrambled eggs are an excellent source of protein. Avocado is an excellent source of heart-healthy fats, which will make the burrito more satiating,” she says. “Lastly, fresh salsa and veggies will provide fiber.” You can also add chicken sausage and cheese or swap out eggs for tofu. Can you say versatile?
Tips on storing, freezing, and reheating breakfast sandwiches
Besides being healthy and delicious, breakfast sandwiches also tend to keep well if you want to store them in the fridge or freezer and reheat later. Here, pro tips on how to best save your sammies.
- Refrigerating: When refrigerating a sandwich, Modell recommends wrapping them tightly with aluminum foil or plastic wrap, or storing them in an airtight container.
- Freezing: To keep your sandwiches fresh in the freezer, Gorin advises wrapping them up individually in parchment paper or tin foil and then popping them inside a zip-top freezer-safe bag. Modell adds that you can also freeze uncooked sandwiches and just heat in the toaster but don’t add fresh produce, mayonnaise, low-fat cheese, and hard-boiled eggs as they tend not to freeze well. Instead, add those ingredients right before eating.
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