Description
High protein vegetarian breakfast sandwich meal prep – easy, healthy, and packed with plant-based protein for busy mornings and sustained energy.
Ingredients
Scale
- 4 whole grain English muffins or bread slices
- 6 large eggs or egg whites (or 1 cup crumbled tofu)
- 4 slices cheese (or plant-based cheese)
- 1 large avocado, sliced
- 1 cup fresh spinach
- 1 large tomato, sliced
- 1/2 cup Greek yogurt or plant-based yogurt
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and black pepper to taste
- Red pepper flakes (optional)
- 1/4 cup hummus (optional)
- 1 tbsp nutritional yeast (optional)
Instructions
1. Whisk eggs with salt, pepper, and garlic powder, then cook in a pan over medium heat until set. Alternatively, cook crumbled tofu with seasoning for 5–7 minutes.
2. Lightly sauté spinach for 1–2 minutes until wilted.
3. Toast English muffins or bread until golden and crisp.
4. Spread yogurt or hummus on one side of each bread piece.
5. Add cooked eggs or tofu, then place cheese on top to melt slightly.
6. Layer spinach, tomato slices, and avocado.
7. Close sandwiches and press lightly for better structure.
8. Optional: toast assembled sandwiches in a pan for 1–2 minutes per side for extra crispiness.
Notes
- Store sandwiches in fridge up to 4 days.
- Freeze without avocado or tomato for up to 1 month.
- Reheat in toaster oven or skillet for best texture.
- Add fresh avocado after reheating for best flavor.
- Customize with different veggies or spreads.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 sandwich
- Calories: 380
- Sugar: 4g
- Sodium: 420mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 20g
- Cholesterol: 120mg