Healthy egg sandwich Recipe
This Healthy egg sandwich Recipe is a quick, protein-packed and nutritious meal made with eggs, whole-grain bread, fresh vegetables, and healthy fats—perfect for breakfast, brunch, or a light lunch.
Ingredients
- 4 large eggs
- 4 slices whole-grain or multigrain bread
- 1 ripe avocado mashed
- 1 cup fresh spinach or lettuce leaves
- 1 small tomato thinly sliced
- 1 teaspoon olive oil or butter
- Salt to taste
- Black pepper to taste
- Optional: 2 slices low-fat cheese chili flakes, mustard, or fresh herbs
Instructions
- Toast the whole-grain bread slices until lightly golden and crisp. Set aside.
- Heat olive oil or butter in a nonstick pan over medium-low heat.
- Crack the eggs into a bowl, lightly whisk with salt and pepper, then pour into the pan.
- Cook gently, stirring slowly, until the eggs are soft and just set.
- Spread mashed avocado evenly over the toasted bread slices.
- Layer spinach or lettuce and tomato slices on top of the avocado.
- Add the warm scrambled eggs over the vegetables.
- If using cheese, place it on top of the eggs so it slightly melts.
- Sprinkle with chili flakes or herbs if desired, close the sandwich, and serve immediately.
Notes
- For extra protein, add an additional egg white or lean turkey slices.
- Store cooked eggs in an airtight container in the refrigerator for up to 3 days.
- Swap avocado with hummus or Greek yogurt spread for variation.
- Use lettuce wraps instead of bread for a low-carb version.
- Best enjoyed fresh to maintain texture and flavour.