Egg, Spinach & Cheddar Breakfast Sandwich


Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. It's not only fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek.

a recipe photo of the Egg, Spinach & Cheddar Breakfast Sandwich
Photo: Photographer: Brie Goldman, Food Stylist: Holly Dreesman
Active Time:
10 mins
Total Time:
10 mins


  • 2 teaspoons extra-virgin olive oil, divided

  • 2 cups coarsely chopped baby spinach

  • ½ teaspoon garlic powder

  • ¼ teaspoon ground pepper, divided

  • teaspoon salt

  • 1 large egg

  • 1 whole-grain English muffin, toasted

  • 2 tablespoons shredded extra-sharp Cheddar cheese


  1. Heat 1 teaspoon oil in a medium nonstick skillet over medium heat. Add spinach, garlic powder, 1/8 teaspoon pepper and salt; cook, stirring, until the spinach is wilted, 1 to 2 minutes. Transfer to a plate.

  2. Add the remaining 1 teaspoon oil to the pan. Break egg into the pan; sprinkle with the remaining 1/8 teaspoon pepper. Cook until set on the bottom, 1 to 2 minutes. Break the yolk, then flip the egg and cook, undisturbed, until set, about 1 minute more.

  3. Place the spinach on an English muffin half. Sprinkle with cheese, then top with the fried egg and remaining muffin half.

Nutrition Facts (per serving)

368 Calories
20g Fat
31g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich
Calories 368
% Daily Value *
Total Carbohydrate 31g 11%
Dietary Fiber 6g 21%
Total Sugars 6g
Protein 17g 34%
Total Fat 20g 26%
Saturated Fat 6g 30%
Cholesterol 200mg 67%
Vitamin A 6081IU 122%
Vitamin C 17mg 19%
Vitamin D 44IU 11%
Vitamin E 3mg 22%
Folate 177mcg 44%
Vitamin K 291mcg 243%
Sodium 743mg 32%
Calcium 366mg 28%
Iron 4mg 22%
Magnesium 105mg 25%
Potassium 572mg 12%
Zinc 3mg 27%
Vitamin B12 1mcg 42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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