Simple Vegetarian Egg and Veggie Breakfast Sandwich

I just love sweet breakfast. Give me a waffle with berries on it any day. Or granola and yogurt or the likes. But the Recipe Redux is asking all of us dietitian food bloggers this month to hit on a very hot trend: savory breakfast. I certainly see the value in a savory morning. Often these foods contain more protein and can be better for blood sugar balance throughout the day. I do love a good breakfast sandwich but I need it to be vegetarian SO I made this Simple Vegetarian Egg and Veggie Breakfast Sandwich for you. 

We’re all supposed to be getting 5-13 servings of fruits and vegetables per day. That’s between 2.5-6.5 cups of the green stuff. What better way to start meeting these goals than getting some in your morning meal? On this very Simple Vegetarian Egg and Veggie Breakfast Sandwich, I wanted to add a type of green. Kale pairs well because it’s hearty and sturdy. And it’s not lettuce so it seems to fit better at breakfast to me. Tomatoes add a balanced sweetness and you’ll often find them in breakfast food. This breakfast sandwich can be made in minutes and will save add nutrients and fiber from fresh produce while cutting out the excess calories and saturated fat found in fast-food breakfast sandwiches. 

And if you need some other healthy breakfasts heading into the fall, check out my Easiest Blueberry Coconut Oatmeal Bake, Cranberry Almond Chia Granola, or Honey-Kissed Autumn Cherry Breakfast Quinoa. 

What’s your favorite savory breakfast? Let me know in the comments!

Simple Vegetarian Egg and Veggie Breakfast Sandwich

2017-08-20 16:49:19

Yields 2

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Ingredients

1. 2 whole wheat English muffins, sliced in half and toasted
2. 2 Tablespoons pepitas, roasted lightly in the oven
3. 1/2 one large tomato, sliced thinly
4. 2 large leaves of curly kale, stem removed
5. 2 whole eggs
6. salt and pepper to taste
7. 2 teaspoons Siriacha sauce
8. 1 Tablespoon mayonnaise (vegan is fine, too)

Instructions

1. Toast the English muffins and the pepitas at the same time. While they are cooking, slice the tomato and kale. Cook two eggs to your preference - over easy, over medium or over hard and season with salt and pepper. Combine Siriacha and mayo in a small bowl and spread on one side of the English muffin. Sprinkle with roasted pepitas and layer tomatoes, kale and egg. Cover with the other half of the muffin and enjoy hot. Travels well wrapped in a napkin.

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