Description
These High Protein Vegetarian Breakfast Sandwiches are a satisfying and nutritious way to start your day. Packed with plant-based protein from eggs, cheese, and optional tofu or tempeh, they’re easy to prepare and perfect for meal prep.
Ingredients
Scale
- 4 whole grain English muffins, split and toasted
- 4 large eggs
- 4 slices cheddar or plant-based cheese
- 1/2 avocado, sliced
- 1/2 cup baby spinach or arugula
- 1/2 block firm tofu or tempeh (optional), sliced and pan-seared
- 1 tablespoon olive oil or butter
- Salt and pepper, to taste
- Hot sauce or hummus (optional)
Instructions
- Heat olive oil or butter in a skillet over medium heat. Cook eggs to your preference (fried or scrambled), seasoning with salt and pepper.
- If using tofu or tempeh, pan-sear slices in the same skillet until golden and heated through, about 3–4 minutes per side.
- Toast the English muffins until golden brown.
- Assemble the sandwiches: layer spinach, egg, cheese, avocado, and optional tofu or tempeh on the muffin bottoms.
- Add a dash of hot sauce or spread of hummus if desired, then top with the muffin tops.
- Serve warm, or wrap for on-the-go breakfast.
Notes
- Swap the cheese with a plant-based alternative for a fully vegetarian or vegan version.
- Great for meal prep—wrap in foil and refrigerate or freeze, then reheat when needed.
- Add sliced tomato or sautéed mushrooms for more flavor and nutrition.
Nutrition
- Serving Size: 1 sandwich
- Calories: 350
- Sugar: 3g
- Sodium: 480mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 185mg
Keywords: high protein breakfast, vegetarian sandwich, healthy breakfast sandwich, plant-based protein, meal prep breakfast