I’m a breakfast person – bottom line. Going out for breakfast (early – so it’s not busy!), making it at home or even just grabbing coffee and a blueberry muffin on the go, it’s my favorite meal of the day. Unfortunately, breakfast can be unbalanced and unhealthy. Take my blueberry muffin example; that won’t keep you energized long-term because its completely lacking in protein. Treats aside, your go-to, day-to-day breakfast should include complex carbohydrates, protein and fat and you get bonus points if you can sneak in veggies at this meal. Enter the Simple Vegetarian Egg and Veggie Breakfast Sandwich which I created to combine all of the above.
The Recipe Redux is asking all of us dietitian food bloggers this month to reinvent the simple sandwich, giving it an upgrade. This is the perfect theme for June because sandwiches are an easy food to grab and go when you’re running out the door to work, to a ball game, or to an evening event. I do love a good breakfast sandwich but I need it to be vegetarian so that’s another reason I made this Simple Vegetarian Egg and Veggie Breakfast Sandwich for you.
We’re all supposed to be getting 5 to 13 servings of fruits and vegetables per day. That’s between 2.5-6.5 cups of the green stuff. What better way to start meeting these goals than getting some in your morning meal? On my Simple Vegetarian Egg and Veggie Breakfast Sandwich, I wanted to add a type of green. Kale pairs well here because it’s hearty and sturdy…and it’s not lettuce so it seems to fit better at breakfast to me. Another good option at breakfast is baby spinach because it is soft and slightly sweet. Tomatoes add a balanced flavor and texture here in this Simple Vegetarian Egg and Veggie Breakfast Sandwich; you’ll often find them in breakfast food. This breakfast sandwich can be made in minutes and adds nutrients and fiber to your morning while cutting out the excess calories and saturated fat found so often in fast-food breakfast sandwiches.
And if you need some other healthy breakfasts heading into the fall, check out my Easiest Blueberry Coconut Oatmeal Bake, Cranberry Almond Chia Granola, or Honey-Kissed Autumn Cherry Breakfast Quinoa.
- 2 in whole wheat English muffins (slicedhalf and toasted)
- 2 in Tablespoons pepitas (roasted lightlythe oven)
- 1/2 one large tomato (sliced thinly)
- 2 leaves largeof curly kale (stem removed)
- 2 whole eggs
- salt and pepper to taste
- 2 teaspoons Siriacha sauce
- 1 Tablespoon mayonnaise (vegan is fine (too))
- Toast the English muffins and the pepitas at the same time. While they are cooking, slice the tomato and kale. Cook two eggs to your preference - over easy, over medium or over hard and season with salt and pepper. Combine Siriacha and mayo in a small bowl and spread on one side of the English muffin. Sprinkle with roasted pepitas and layer tomatoes, kale and egg. Cover with the other half of the muffin and enjoy hot. Travels well wrapped in a napkin.
Ginger Hultin,MS, RD, CSO
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