Description

These Healthy Make-Ahead Breakfast Sandwiches are a convenient and nutritious way to start your day. Made with whole grain English muffins, lean turkey or chicken sausage, fresh greens, tomato slices, low-fat cheese, and creamy avocado, they offer a balanced combination of protein, fiber, and healthy fats. Perfect for busy mornings, these sandwiches can be prepared in advance, stored in the refrigerator or freezer, and quickly reheated for a wholesome breakfast on the go.

Ingredients

Scale

Sandwich Base

4 Whole Grain English Muffins (1 per sandwich)

Protein

4 Lean Turkey or Chicken Sausage Links (1 per sandwich)
4 Eggs (1 per sandwich, cooked any style)

Vegetables & Cheese

Handful of Fresh Spinach or Kale (approximately 1 cup per sandwich)
8-12 Tomato Slices (2-3 slices per sandwich)
4 Slices Low-Fat Cheese (1 slice per sandwich)

Spreads

Avocado Slices or Spread (2-3 slices or 1-2 tablespoons spread per sandwich)

Cook Mode Prevent your screen from going dark

Instructions

Prepare the Protein: Cook the lean turkey or chicken sausage in a skillet over medium heat until browned and fully cooked, about 6-8 minutes. Simultaneously, cook the eggs to your preference—scrambled, fried, or baked—and season lightly with salt and pepper to enhance flavor.
Toast the English Muffins: Slice the whole grain English muffins in half and toast them until golden brown, about 2-3 minutes, to ensure a crispy and sturdy base that prevents sogginess from the fillings.
Assemble the Sandwiches: Spread avocado or your chosen avocado spread evenly over the toasted muffin bases. Layer each with a cooked sausage link, one prepared egg, a handful of fresh spinach or kale, 2-3 slices of tomato, and top with a slice of low-fat cheese.
Wrap for Storage: Wrap each assembled sandwich tightly in parchment paper or aluminum foil to maintain freshness. Store the sandwiches in the refrigerator for up to 3 days or freeze for up to 2 months for longer preservation.

Notes

To reheat refrigerated sandwiches, unwrap and microwave on medium power for 1-2 minutes or until heated through.
For frozen sandwiches, thaw overnight in the refrigerator before reheating.
Feel free to substitute turkey or chicken sausage with a plant-based sausage to make the recipe vegetarian.
Use gluten-free English muffins to accommodate gluten sensitivities if needed.