English Muffin Breakfast Sandwich

Servings: Makes 1 serving; Total Time: 10-minutes

Recipe developed by: Shannon Costello, RDN, LD with CFW


  • 1 whole-grain English muffin
  • 1 tablespoon water
  • 1 cup fresh spinach
  • 2 large eggs
  • 1 ounce low-fat shredded cheese (optional)
  • Salt & pepper, to taste
  • ¼ small avocado, mashed
  • 2 slices of small tomato OR 1 tablespoon salsa

Preparation Instructions:

  1. Wash your hands thoroughly with soap and warm water.
  2. Lightly toast English muffin in a toaster.
  3. While toasting, add water to a medium non-stick sauté pan over medium-low heat. Add spinach and cook until mostly wilted, stirring occasionally. Set aside and discard any excess water from pan.
  4. Crack eggs into a small bowl and whisk until smooth. Add eggs to same sauté pan over medium-low heat. Cover pan and let cook 2-3 minutes until top of eggs are slightly bubbly. Add shredded cheese, salt & pepper. Cover and continue to cook about 1 minute until cheese is melted and eggs are firm. Eggs should look like a patty.
  5. Fold eggs into thirds or quarters (should be about the size of the English muffin once folded).
  6. To assemble sandwich, spread mashed avocado onto each slice of English muffin. Arrange spinach, tomato and eggs as desired and top with remaining muffin half.
  7. Enjoy immediately. For meal prepping multiple sandwiches, let cool before tightly wrapping in plastic wrap, then refrigerate for up to 3-4 days.

Nutrition Tip:

Combining a complex carbohydrate, like whole-grain English muffin, with quality protein from whole eggs and healthy fats from avocado, gives you lasting energy and fullness to start your day. Get a variety of key nutrients from each meal component while sneaking in a serving of veggies into your morning!