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Healthy Breakfast Sandwich

Build A Better Sandwich: Breakfast Edition

As the most important meal of the day, breakfast should be filled with foods that will fuel your morning rather than weigh you down. When it comes to breakfast sandwiches, there’s a thin line between healthy and indulgent. Here are some smart swaps to help you build a better breakfast sandwich. You may begin by choosing one ingredient from each category, or be creative with your combinations. But remember – everything in moderation.

Better Than Bread

  • Whole Wheat Tortilla (Great source of fiber)
    Note: Scan the ingredients list and avoid anything containing white flour, partially hydrogenated oils or added sugars. The increased fiber from whole wheat, sprouted whole grain and brown rice tortillas will leave you feeling full.
  • Portobello Mushroom (Rich in copper, B vitamins, potassium; gluten-free)
  • Whole Wheat English Muffin (Contains fiber, thiamin, manganese, and selenium)
  • Organic Corn Tortilla (Source of folate, niacin, vitamin A, fiber; gluten-free)
  • Swiss Chard (Full of vitamins K, A, C, magnesium; gluten-free)

Lean Protein
Aim for 3-4 ounces of lean protein per sandwich. Choose high-quality proteins (organic, cage-free, omega-3 eggs and poultry; uncured, pasture-raised bacon), and only bean- or lentil-based patties with whole ingredients.

  • Organic Eggs (Good source of protein, vitamins A, D & E, folate, iron, zinc, choline)
  • Uncured/Organic, Free-Range Turkey Sausage (Filled with protein, niacin, selenium)
  • Organic Tofu (Rich in calcium, manganese, copper, selenium, protein)
  • Low-Sodium Black Bean Burger (Enjoy fiber, folate, copper, manganese)
  • Uncured/Organic Pasture-Raised Bacon (Contains protein, thiamin, vitamin B6, phosphorus, niacin)

Fresh Ingredients
Dress up your sandwich with various veggies – the more colorful the better. More color means more phytonutrients, which help protect cells and decrease inflammation.

  • Avocado (Packed with 20+ vitamins and minerals, fiber, heart-healthy fat)
  • Fresh or  Sundried Tomatoes (Full of vitamin C & L, potassium, manganese)
  • Mushrooms (Rich in B vitamins, vitamin D)
  • Sautéed Onions (Excellent source of biotin, manganese, vitamins B6 & C)
  • Red or Green Bell Peppers (Contains vitamins C, B1, B2 & B6, folate)

Tasteful Toppings

  • Healthy does not mean bland. Try these toppings to add another layer of flavor, but be sure to read labels to avoid added sugars.
  • Organic, Grass-Fed Cheddar Cheese  (Provides phosphorus, calcium, protein, vitamin B12)
  • Basil Pesto (Filled with vitamin K, manganese, copper, heart-healthy olive oil)
  • Red Salsa  (Great source of vitamins A & C, iron)
  • Hot Sauce (Get a good amount of vitamins E, A & K, copper)
  • Cilantro (Rich in vitamins K, C & A, choline)

In a time crunch? Pack baked or scrambled eggs in a whole wheat tortilla or English muffin, wrap it with plastic wrap and a freezer bag, and then freeze it. When you’re ready, reheat it in the microwave, add your toppings, and voila! Or if you’re going grain-free, freeze individually baked eggs and reheat as needed. And do your part in cutting down food waste by making use of leftovers and incorporating them into your breakfast sandwich.

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