High Protein Vegetarian Breakfast Sandwiches Recipe
Start your day with a powerhouse meal designed to keep you energized and satisfied until lunch. These High Protein Vegetarian Breakfast Sandwiches are a delightful assembly of fluffy eggs, creamy avocado, hearty black beans, and fresh spinach, all nestled within a toasted whole wheat English muffin. Quick to prepare and packed with flavor, they offer a nourishing and incredibly delicious way to fuel your morning.
Prep Time
10 minutes
Cook Time
7 minutes
Total Time
17 minutes
Servings
4 servings
Keywords
Why This Recipe Delivers
- A powerhouse of plant-based protein and fiber, keeping you full and focused.
- Quick to assemble, making busy mornings delicious and nutritious.
- Features a vibrant combination of fresh ingredients for exceptional flavor and texture.
- Customizable to your taste, allowing for various cheese, bean, or greens options.
- A satisfying and wholesome alternative to typical carb-heavy breakfast options.
Ingredients
- 4 whole wheat English muffins, split
- 4 large eggs
- 15 ml (1 tablespoon) olive oil
- 1.25 ml (1/4 teaspoon) sea salt
- 1.25 ml (1/4 teaspoon) freshly ground black pepper
- 4 slices (approximately 100 g) cheddar or Swiss cheese
- 70 g (1 cup) baby spinach, washed
- 1 medium (approximately 170 g) avocado, pitted, peeled, and sliced
- 120 g (1/2 cup) cooked black beans, rinsed and drained
- 30 ml (2 tablespoons) prepared hummus
Instructions
- Begin by toasting your whole wheat English muffins until they are golden brown and slightly crispy. This creates a sturdy base and adds a pleasant texture to the sandwich. Set them aside.
- In a nonstick skillet, heat 15 ml (1 tablespoon) of olive oil over medium heat. Allow the oil to shimmer gently, indicating it is ready for the eggs.
- Carefully crack the four large eggs directly into the heated skillet, ensuring they have enough space. Season them immediately with 1.25 ml (1/4 teaspoon) of sea salt and 1.25 ml (1/4 teaspoon) of freshly ground black pepper. Cook the eggs to your desired doneness, whether sunny-side up, over-easy, or a firm scramble. For over-easy, cook for about 2-3 minutes per side.
- While the eggs are cooking, begin assembling the bottom halves of your toasted English muffins. On each bottom half, layer one slice of cheese, a generous handful of baby spinach, several slices of avocado, and a spoonful of the rinsed and drained black beans.
- Once the eggs are cooked, gently place one egg on top of the layered ingredients on each English muffin bottom.
- Take the top halves of the toasted English muffins and spread 7.5 ml (1/2 tablespoon) of hummus evenly on the cut side of each. The hummus adds moisture, a creamy texture, and an extra layer of savory flavor.
- Finally, place the hummus-coated muffin tops over the assembled sandwich bases. Serve your high protein vegetarian breakfast sandwiches immediately while warm, allowing the cheese to slightly melt from the warmth of the egg.
Tools You’ll Need
- Nonstick skillet
- Toaster or toaster oven
- Spatula
- Knife and cutting board
- Measuring spoons
Essential Success Tips
- For perfectly cooked eggs, ensure your skillet is not too hot; medium heat prevents burning and allows for even cooking.
- Toast English muffins thoroughly to prevent sogginess from the fillings, creating a crisp barrier.
- Use ripe but firm avocados. They should yield slightly to gentle pressure but not be mushy, making them easier to slice.
- Season the eggs directly in the pan; this ensures the salt and pepper adhere well and distribute flavor evenly.
- Warm your cheese slice slightly on the bottom muffin half before adding other ingredients if you prefer it extra melty.
Professional Cooking Secrets
- To elevate the flavor, consider adding a pinch of smoked paprika or a dash of hot sauce to your eggs while cooking. This introduces a subtle complexity.
- For an extra layer of texture, lightly grill or pan-fry your English muffins in a dry skillet after toasting, creating an even crisper exterior.
- Prepare your black beans and slice your avocado ahead of time. Keep the sliced avocado fresh by tossing it lightly with a squeeze of lime juice, then store in an airtight container for quick assembly.
Notes
- Feel free to experiment with different cheeses like provolone or pepper jack for a kick.
- Add a slice of tomato or a few rings of red onion for extra crunch and tang.
- These sandwiches are best enjoyed fresh, but you can prep ingredients like black beans and sliced avocado (with lime juice) a day in advance.
Frequently Asked Questions
Can I make these sandwiches ahead of time?
While best served fresh, you can cook the eggs and toast the muffins ahead of time. Store eggs and muffins separately. Assemble just before serving for optimal texture, or warm the assembled sandwich briefly in a toaster oven.
What if I do not have black beans?
Chickpeas or cannellini beans are excellent substitutes for black beans, offering a similar protein and fiber boost. Just be sure to rinse and drain them thoroughly.
How can I make this recipe vegan?
To make it vegan, replace the eggs with a tofu scramble or a plant-based egg substitute, and use vegan cheese slices. Hummus is typically vegan, but always check the label.
Nutrition Facts (Per Serving)
Calories: 420-480, Protein: 20-25g, Fat: 20-25g, Carbs: 35-40g, Fiber: 8-10g (Estimates per sandwich, may vary based on exact ingredient brands and portion sizes)
Allergy Information
Contains wheat (English muffin), dairy (cheese), and egg. For a gluten-free option, use gluten-free English muffins. For a dairy-free option, use a plant-based cheese alternative. Hummus may contain sesame (tahini).
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