What’s In Your Egg Sandwich?

Hi everyone! It was a very gray and cloudy day today, so this morning I was craving a hearty comfort meal for breakfast. I wanted to enjoy a delicious egg sandwich, but I also didn’t want to feel sluggish and greasy for the rest of the day. I eventually decided on this:



Sautéed spinach and grape tomatoes with egg over toast.

I sautéed the spinach and grape tomatoes in olive oil with salt and pepper until the spinach shrunk and the tomatoes were soft. Then I put them to the side while I cooked the egg. If I’m frying eggs I like to use a tad bit of butter (I’ll use coconut oil for omelets or scrambled eggs).


While the egg was cooking, I toasted one slice of Whole Food’s Seeduction Bread. I am in LOVE with this bread. It’s baked fresh with whole wheat flour, sesame seeds, millet, pumpkin seeds, and poppy seeds.

When the egg was done cooking, I spread the spinach and tomatoes over the bread before putting the egg on top. I only used a single layer of the spinach/tomato mixture on the toast and then ate the rest by itself!


It definitely hit the spot and I was able to get in protein, carbs, healthy fat, and a lot of vitamins and nutrients! Both the egg and the tomatoes contain carotenoids, which have been reported as being helpful in reducing inflammation and oxidative stress within the body (see links posted below). For more information on the benefits of carotenoids, read my nerdy post here.

Here is a summary of the ingredients:

Sandwich Ingredients:

  • 1 egg
  • spinach (big handful)
  • 5 grape tomatoes
  • Whole Food’s Seeduction Bread (Could swap out for Ezekiel or another type of freshly baked bread 🙂 )
  • olive oil
  • butter
  • salt, pepper (to taste)

Mixed Berries on the Side:

  • blueberries
  • strawberries
  • raspberries


Do you guys have any healthy breakfast sandwich ideas? Post a comment and stay tuned for more healthy recipes to come!






Links to the articles mentioned above: