Name: Egg, Spinach & Cheddar Breakfast Sandwich
Total time: 10 min
Ingredients: 2 teaspoons extra-virgin olive oil, divided; 2 cups coarsely chopped baby spinach; 0.5 teaspoon garlic powder; 0.25 teaspoon ground pepper, divided; 0.125 teaspoon salt; 1 large egg; 1 whole-grain English muffin, toasted; 2 tablespoons shredded extra-sharp Cheddar cheese

Egg, Spinach & Cheddar Breakfast Sandwich

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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.

Carolyn Casner

Published on February 22, 2023

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

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

Servings:

Nutrition Profile:

Diabetes Appropriate Healthy Pregnancy Heart Healthy Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

2 teaspoons extra-virgin olive oil, divided
2 cups coarsely chopped baby spinach
½ teaspoon garlic powder
¼ teaspoon ground pepper, divided
⅛ teaspoon salt
1 large egg
1 whole-grain English muffin, toasted
2 tablespoons shredded extra-sharp Cheddar cheese

Directions

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.
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.
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.