Healthy Egg Sandwich

Hi there, food lover! 👋 Ready to kick off your day with something wholesome, energizing, and absolutely delicious? This Healthy Egg Sandwich is the perfect balance between comfort and nutrition — fluffy eggs, crisp veggies, and a touch of creamy goodness nestled between hearty whole-grain bread. 🍳🥬🥪

Egg sandwiches have been a breakfast favorite across the world for generations — from the busy streets of New York to cozy countryside kitchens. But this version takes the classic and gives it a lighter, more nourishing twist. With a focus on freshness, balanced protein, and healthy fats, this sandwich fuels your morning without weighing you down.

Whether you’re a fitness enthusiast, a busy student, or simply someone who loves a great breakfast, this recipe is your go-to. It’s quick, filling, and brimming with goodness. Pair it with a cup of green tea or a fresh smoothie, and you’ve got yourself the ultimate healthy start to your day! 🌞

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Ingredients

For the Sandwich

• 4 slices of whole-grain or multigrain bread, toasted
• 4 large eggs
• 1 tablespoon olive oil or avocado oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/4 teaspoon turmeric (optional for color and antioxidants)

For the Filling

• 1 small avocado, sliced or mashed
• 1 medium tomato, thinly sliced
• 1/4 red onion, finely sliced
• A handful of spinach or arugula leaves
• 1 teaspoon Dijon mustard or Greek yogurt for a tangy spread

Optional Add-ins

• A sprinkle of feta cheese or low-fat cheddar 🧀
• A dash of chili flakes for spice 🌶️
• Fresh herbs like basil or parsley for extra flavor 🌿

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Step-by-Step Directions

1. Prep the ingredients.
   Slice your avocado, tomato, and onion. Wash the greens and pat them dry. Have all your sandwich components ready to go before you start cooking.
2. Cook the eggs.
   Heat olive oil in a non-stick pan over medium heat. Crack the eggs into the pan, sprinkle with salt, pepper, and turmeric, and cook until the whites are set but yolks remain soft (or to your liking). You can also scramble or poach them for variety. 🍳
3. Toast the bread.
   Lightly toast your whole-grain slices until golden and crisp. This gives your sandwich structure and that satisfying crunch!
4. Assemble the sandwich.
   Spread a thin layer of Dijon mustard or Greek yogurt on one side of each toasted slice. On the bottom slice, layer spinach, tomato, onion, and avocado. Gently place the cooked egg on top, then add any cheese or herbs if you’d like.
5. Close and serve.
   Top with the remaining slice of bread. Slice in half diagonally for that classic café look. Serve immediately while warm and enjoy the creamy, savory goodness! 🥪✨
6. Optional meal prep tip.
   For busy mornings, prepare your veggies and spreads in advance. Store them in airtight containers for up to 2 days. Cook fresh eggs when ready to assemble for best flavor.

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Nutritional Information

⏰ Prep Time: 10 minutes
🔥 Cooking Time: 10 minutes
⏳ Total Time: 20 minutes
⚡ Calories per serving: ~310
🍽️ Servings: 2

This healthy egg sandwich provides a nutrient-dense balance of protein, healthy fats, and complex carbs — perfect for sustained energy!

• Protein: 17 g
• Carbohydrates: 28 g
• Fat: 16 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Cholesterol: 190 mg
• Sodium: 340 mg
• Sugar: 3 g
• Fiber: 5 g

It’s vegetarian-friendly, heart-healthy, and customizable — ideal for any time of day, not just breakfast!

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Bon appétit and happy cooking! 👩🍳🍽️