Healthy Breakfast Sandwich
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Scrambled eggs and chicken with sautéed vegetables on whole wheat buns, topped with cheese. These sandwiches can be made ahead in batches and frozen for quick reheating, making them convenient for busy mornings.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 12- 12 large eggs
- 4 cooked chicken sausages (diced)
- 1 large onion (finely chopped)
- 1 bell pepper (finely chopped)
- 5 large kale leaves (rib removed and chopped (baby spinach works too))
- 1 tablespoon avocado oil (or olive oil)
- 1/4 cup milk (or water)
- 1 teaspoon baking powder
- 12 whole wheat burger thin buns (English muffins or bagels)
- 12 slices cheese (Gouda, cheddar or Swiss)
- Salt and pepper (to taste)
- Cooking spray
At a glance
PER SERVING · TIME 65M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 30m
- Cook
- 35m
- Sodium
- 840mg
- Total sugar
- 11g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 289mg
- Calcium
- 386mg
- Iron
- 4mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 30M
- SODIUM
- 840MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.