30 Healthy Breakfast Sandwich Ideas to Start Your Day Right

Crafting the Perfect Healthy Breakfast Sandwich

Breakfast sandwiches make for quick, satisfying morning meals. However, traditional versions made with greasy bacon, fatty sausage, sugary doughnuts or pastries can overload you with calories, fat, and refined carbs. The solution? Craft your own energizing breakfast sandwiches at home using fresh, wholesome ingredients.

Benefits of Breakfast Sandwiches

Starting your day with a breakfast sandwich offers several advantages:

• Provide protein, fiber, and essential nutrients
• Can be customized to your taste and dietary preferences
• Offer balanced nutrition to fuel your morning
• Easy to make ahead and grab on-the-go
• Appealing combination of flavors and textures
• Satisfying and keeps you full for hours

The key is choosing sandwich fillings and toppings to create a meal that gives you lasting energy versus a sugar crash later.

Rules for Constructing a Healthy Breakfast Sandwich

Follow these guidelines to build a nutritious breakfast sandwich from the bottom up:

1. Opt for Whole Grain Bread

Skip the white bread and instead choose 100% whole wheat, sprouted grain, or other fiber-rich bread. Look for varieties with at least 3-5 grams of fiber and minimal added sugar per serving.

2. Include a Lean Protein

Add staying power by incorporating protein-packed fillings like eggs, turkey sausage, smoked salmon, ham, or nut butter. Avoid sausage and bacon high in saturated fat and sodium.

3. Pile on the Veggies

Boost nutrition with antioxidant-rich veggies. Spinach, bell pepper, tomato, onion, mushroom, and avocado make tasty additions. Try roasting veggies for extra flavor.

4. Use Lower-Fat Cheeses

If including cheese, opt for reduced-fat versions and watch portion sizes. Limit to 1 oz or less of swiss, cheddar, feta or mozzarella. Spread thinly or melt over fillings.

5. Add Healthy Spreads and Sauces

Condiments like mustard, hummus, pesto, fresh salsa, or smashed avocado can add moisture and flavor. Balsamic vinegar, hot sauce, and sriracha are flavorful low-calorie options too.

10 Healthy and Delicious Breakfast Sandwich Combinations

1. Turkey, Avocado and Fried Egg

Toast a whole wheat English muffin, then layer with sliced turkey, diced avocado, turkey bacon, arugula and a fried egg for a satisfying savory sandwich.

2. Lox and Cream Cheese Bagel

Top a toasted whole grain bagel half with whipped cream cheese spread, smoked salmon, red onion, capers, tomato and fresh dill. Serve with sliced cucumber on the side.

3. Mediterranean Veggie Pitas

Stuff whole wheat pitas with a hummus spread, then fill with roasted red peppers, artichoke hearts, spinach, red onion and crumbled feta cheese for a quick vegetarian sandwich.

4. Breakfast Burritos

Scramble eggs with black beans, salsa, red pepper, and avocado, then wrap in a whole wheat tortilla. Melt a sprinkle of reduced-fat cheddar on top for extra protein.

5. Ham and Cheese English Muffins

Lightly toast an English muffin, then spread with 1 tsp butter. Top with thin sliced ham, tomato slices, spinach leaves and 1 oz swiss cheese for a hot sandwich.

6. PB&J Oatmeal

Make oatmeal with milk and stir in peanut butter, ground flaxseed and cinnamon. Toast bread and spread with almond butter and jam to make the 'sandwich'.

7. Smoked Salmon and Cream Cheese

Spread one slice of whole grain toast with 1 tbsp reduced-fat cream cheese. Top with smoked salmon, thinly sliced red onion, tomato, capers, and fresh dill.

8. Bacon, Egg and Cheese Croissant

Bake a reduced-fat croissant, then fill with a fried egg, 2 slices turkey bacon, and 1 oz swiss cheese for a lighter hot sandwich.

9. Egg and Avocado Gluten-Free Toast

Top gluten-free bread with mashed avocado, pan-fried egg cooked to your liking, salt, pepper and hot sauce for a simple breakfast sandwich.

10. Apricot Turkey Wrap

Spread 2 tbsp reduced-fat cream cheese onto a whole grain wrap, then fill with lettuce, turkey, tomato, red onion, fresh apricot slices, and sliced almonds.

Quick and Easy Breakfast Sandwich Recipes

Morning Veggie Egg Sandwiches

Ingredients:

• 2 eggs
• 2 slices whole wheat bread
• 1/4 cup diced bell pepper
• 2 tbsp diced onion
• 1/4 cup baby spinach
• 1 tomato, sliced
• 1/8 avocado, sliced
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat oil in a skillet over medium heat. Add bell pepper and onion and cook for 5 minutes until softened.
2. Push veggies to sides of pan and crack eggs into center. Cook until whites are set.
3. Toast bread and assemble sandwiches by layering spinach, tomato, avocado, veggie-egg mixture onto bread. Add salt and pepper to taste.

Smoked Salmon Bagel Sandwiches

Ingredients:

• 2 whole grain bagels, split and toasted
• 4 oz smoked salmon
• 2 tbsp whipped cream cheese
• 1/2 red onion, thinly sliced
• 1 tomato, sliced
• 2 tbsp capers, drained
• Lemon wedges, for serving

Instructions:

1. Spread cream cheese onto each bagel half.
2. Top with smoked salmon slices, red onion, tomatoes, and capers.
3. Squeeze lemon juice over the top and serve.

Turkey Bacon Breakfast Wraps

Ingredients:

• 4 whole wheat tortillas
• 8 slices turkey bacon
• 4 eggs
• 1/2 avocado, mashed
• 4 oz baby spinach
• 1/2 cup shredded cheddar cheese

Instructions:

1. Cook turkey bacon until crispy; set aside.
2. Scramble eggs; set aside.
3. Spread about 2 tbsp mashed avocado onto each tortilla.
4. Divide spinach, eggs, bacon, and cheese between tortillas.
5. Roll up tightly to form wraps. Enjoy!

Tips for Preparing Ahead

Making breakfast sandwiches from scratch requires some additional effort compared to grabbing one on-the-go. However, you can minimize morning prep with some simple strategies:

• Assemble sandwiches ahead: Make them 1-2 days before and refrigerate.
• Freeze for later: Allow prepared sandwiches to freeze completely, then transfer to bags.
• Pre-cook protein components like eggs, turkey bacon, or ham.
• Prep veggies in advance by washing, chopping, and storing in containers for quick grabbing.
• Make large batches of fillings like egg salad or tuna salad to use throughout the week.
• Have healthy bread options, condiments and cheese sliced and ready to assemble.

Portable Breakfast Sandwich Ideas

Part of the appeal of store-bought breakfast sandwiches is the convenience factor. By making your own healthier versions at home, you can enjoy guilt-free grab-and-go options all week long. Consider these easy breakfast sandwich meal prep ideas:

• English muffins or bagels with sliced ham, swiss cheese and tomato
• Breakfast burritos wrapped in foil with egg, black beans and salsa
• Gluten-free muffins split and topped with peanut butter and banana slices
• Whole grain toasts or waffles layered with nut butter and Greek yogurt
• Pitas stuffed with hardboiled egg, spinach and feta cheese
• Wraps with tuna or chicken salad, lettuce, tomato and avocado

Pair your grab-and-go sandwiches with fresh fruit, yogurt, homemade trail mix or roasted chickpeas for a balanced and energizing breakfast.

Enjoy Satisfying, Nutritious Breakfasts

Breakfast sandwiches make an ideal quick meal to start your day right. By constructing your own using whole food ingredients, you can feel good about what youre fueling your body with in the morning. Experiment with flavor combinations to discover new favorites!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.