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This healthy, veggie breakfast sandwich recipe is the perfect way to add more veggies into your daily diet. It’s a healthier spin on a breakfast egg sandwich. This recipe is packed full of nutrients and healthy fat, making it a great way to start your morning right.
The veggie breakfast sandwich is an easy recipe to put together if you prep veggies ahead of time and store them in the fridge. I often prep veggies after shopping, so they are ready to use for salads, sandwiches, or recipes like this veggie breakfast sandwich. My favorite veggies to use, and that I always have on hand are red peppers, tomatoes, spinach, and avocado, but you can use any vegetables you’d like. Melt a little cheddar cheese on top and slide your veggies onto a piece of homemade wholegrain toast for an easy, healthy breakfast. Pictured as an open-faced sandwich, but really, you could top it with another piece of toast, toast on the side, or skip the bread altogether. Today I didn’t use an egg, but somedays I add an egg as well for added protein.
Cooking Tips
For Healthy Veggie Breakfast Sandwich
- If you are cooking an egg or two with this recipe, I recommend cooking them in a non-stick pan. I try not to use non-stick pans as much as I can, but when my kids cook eggs, they end up a burnt down mess, so a non-stick pan is a must in my kitchen. I did a little research looking for a non-toxic pan and found a ceramic coated non-stick frypan from Green Pan. It was reasonably priced and works well.
- Cut up and store your veggies ahead of time. Doing so allows you to quickly grab your recipe ingredients from the fridge and toss it into the saute pan.
- Use homemade bread or a good hearty store-bought bread and toast well. The bread will soak up any juice from the veggies. You could also use a veggie wrap.
Recipe Health Benefits
- Avocado
- Rich in vitamins and minerals, especially Vitamin K and folate
- Heart-healthy monosaturated fatty acids may help reduce inflammation
- High in fiber
- Can help lower cholesterol
- See complete health information
- Spinach
- Low calorie
- High in vitamins and minerals, especially vitamin A (eye health), vitamin C (skin and immune function), Iron (brings oxygen to your tissues)
- May decrease risk of heart disease and cancer
- See compete health information
- You can find complete health information on other vegetables by going to Healthline.com
Healthy Veggie Breakfast Sandwich
Equipment
- Saute pan
- Spatula
- Cutting board
- Sharp knife
Ingredients
- ¼ cup cut red pepper
- ¼ avocado
- ¼ sliced tomato
- a handful of fresh spinach
- add any favorite vegetables
- ¼ cup shredded cheddar cheese
- 1 piece of hearty bread, toasted, or veggie wrap
- kosher salt and pepper to taste
- 1 tbsp olive oil
Instructions
- Prepare your vegetables.
- Pour olive oil into a small saute pan. If you are using a non-stick pan, spray a little olive oil on it first, but you won't need a whole tablespoon. Turn on medium heat.
- Add your prepared vegetables to the saute pan, starting with the ones that take the longest to cook, such as red peppers, and layer the remaining vegetables on top. Generally I don't add my avocado to the sautee pan. Use any vegetables you'd like to this recipe.
- Once the bottom layer has started to cook through for a couple of minutes, sprinkle your vegetables with salt and pepper and vegetables together and cook until desired softness.
- I pile my vegetables so they will fit on top of my toast. Add your cheese on top of the vegetables and cover or tent with tinfoil to melt the cheese. You might want to shut your burner off at this point as the heat will melt the cheese.
- While the cheese is melting, toast your bread. Or warm a veggie wrap
- Layer sliced avocado on your toast or in a wrap. Top with your vegetables.