Breakfast Sandwiches: Healthy Style!

I LOVE breakfast. Seriously. The best days in my book are the ones where I can eat breakfast foods for all three meals (who ever said cereal isn’t a dinner food anyway?) Every weekend I love waking up to the smell of frying eggs and I don’t think my day truly starts until that first bite of crunchy toast is sitting in my belly. I work every week as a waitress at a small breakfast and lunch café so I’ve seen my fair share of creative breakfast dishes. I whipped up this recipe in a fit of inspiration one morning when I was craving something hot that I could take on the go.  The AM commute can defiantly kill the breakfast vibe, but with this super simple breakfast sandwich five minutes of prep can turn into five hours of a satisfied appetite and clear mind. 

The first step you’ll need to take in preparing this savory sandwich (or wrap!) is to toss a teaspoon of butter or olive oil into a frying pan and add finely chopped green pepper, onion, and tomato (about 1/4-1/3 cup of each). It’s ideal to have at least three servings of vegetables a day, but I definitely have the hardest time squeezing those greens in at breakfast. This recipe is the perfect excuse to load up on veggies at the start of your day, fortifying your body with fiber, folate, vitamin A, and vitamin C. Vegetables are proven to reduce the risk of heart disease, type 2 diabetes, and can even make you live longer.  

Chickens probably aren’t the first animal that comes to mind when I imagine my ideal pet, but out of the entire animal kingdom I am definitely the most grateful for these early-rising birds. Eggs are so inexpensive and readily available yet provide priceless benefits for our bodies. They contain protein to build muscles and slow the rate at which they are lost, as well as a great source of vitamin B-12 to keep your immune system in tip-top shape. Lutein and zeaxanthin may not sound like English words, but they are actually nutrients found in eggs which prevent age-related blindness. Chickens just got a whole lot cuter eh? Add 2 tablespoons of milk to 2 eggs in a bowl and whisk with a fork until fluffy and consistent. After the vegetables have been allowed to sauté for 3-5 minutes add the egg mixture and scramble it all together.


When the eggs are scrambled and vegetable mixture even throughout, place the contents of the frying pan onto a slice of wheat toast or a whole wheat wrap. Add pepper and sprinkle with hot sauce. Roll that bad boy up or add the top slice of toast and you’re good to go! By comparison, a breakfast burrito from any fast food restaurant is weighed down with the complex carbs and refined flours, not to mention smothered in cheese, and can be upwards of 500 calories. For just about 300 nutritious calories, this breakfast combo is an on-the-go solution for busy morning where health shouldn’t be compromised by the clock.

  • Whole wheat wrap/2 slices wheat toast
  • 2 large eggs
  • Butter/olive oil
  • 2 tablespoons skim milk
  • 1/4 cup of chopped green pepper
  • 1/4 cup onion
  • Handful of cherry tomatoes (chopped)
  • Chopped spinach
  • Hot sauce
  • Pepper
Add 1 teaspoon of butter or olive oil to a frying pan and let chopped vegetables sauté on medium heat for 3-5 minutes.
Meanwhile, add 2 eggs and milk to a separate bowl and whisk until fluffy and uniform. Pour over vegetables.
Scramble eggs and veggies until cooked through and no longer runny.
Add to whole wheat wrap or slices of toast with hot sauce and pepper for flavor. Enjoy!

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