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These Spinach Feta Egg White English Muffin Sandwiches are guaranteed to make you a morning person! They’re a perfect grab-and-go breakfast, perfect for busy mornings. Each sandwich has a thick slice of baked eggwhites with spinach and tangy sun-dried tomatoes, with a thin layer of sundried tomato cream cheese spread sandwiched between two toasted English muffins.
These sandwiches are the kind of start to the day that will have you looking forward to your morning routine.Each sandwich is packed with protein, flavor, and some veggies for a filling and nutritious start to your day. And garunteed to be a staple in your routine.
The best part is, you can meal prep these delicious sandwiches, freeze or chill for the week ahead. That way, all you have to do is grab and reheat before your drive or at the office. They’re perfect for busy weekday mornings, munching on the way to the office, or for something easy and delicious.
Why You’ll Love these Spinach Feta Egg White English Muffin Sandwiches
- Quick and easy breakfast! If you meal prep these sandwiches ahead of time, all you need to do is reheat on your way out the door.
- Good source of protein! Each sandwich has a thick slice of egg white in the center. Which provides about 15-16 grams of protein from the egg whites alone. A great way to get in some protein at the start of the day.
- Save a couple of bucks and ditch the drive-through line! This sandwich was inspired by one of our favorite Starbucks breakfasts, the spinach feta eggwhite wrap. Now we actually prefer these, and we save a bit of time and money by making these at home.
What You’ll Need
- English muffins
- Egg whites
- Spinach
- Sundried tomatoes
- Feta cheese
- Salt and pepper
- Cream cheese
- Parmesan cheese
How to make Spinach Feta Egg White English Muffin Sandwiches, Step by Step
Step1: Make sun-dried tomato spread.
The sundried tomato spread adds a bit of flavor, moisture and creaminess to the sandwich. Start by softening (not melting!) your cream cheese.
How to soften cream cheese: You can either leave the cream cheese on the counter at room temperature for 20-30 minutes or carefully soften it in the microwave. You just want it to be soft enough to mix in the sundried tomatoes and parmesan.
Next, mix in chopped sundried tomatoes and parmesan. The sundried tomatoes have a potent flavor that adds a delicious tanginess to the cream cheese spread. Parmesan cheese adds a little nuttiness and savory flavor to the spread.
Step 2. Preheat the oven and whisk together the egg white and spinach mixture.
In a medium bowl, mix together egg whites, chopped spinach, and sundried tomatoes. Pour the mixture into a buttered baking dish and sprinkle the top with feta cheese.
Step 3. Bake egg whites, let them cool, and slice.
Before baking, the egg whites won’t look like anything special, but as they bake, they will become super fluffy, and your kitchen will start smelling delicious.
Bake the egg white mixture for about 30 minutes until cooked through the center. Every oven is different, so cook time may differ depending on how your oven heats.
After the eggs are cooked through, slice them into 6 equal-sized squares, or use a round cookie cutter to cut egg rounds.
Step 4. Assemble sandwiches and wrap in parchment paper.
We recommend toasting the English muffins before assembling, so that when you reheat, you still get that toasted texture and flavor.
After toasting the English muffins, spread a thin layer of sun-dried tomato spread on the top and bottom of each English muffin. Place an egg white slice between the muffins and wrap with parchment paper.
How to store sandwiches for meal prepping
Wrap each sandwich tightly in parchment paper or plastic wrap before storing in an airtight container. Either store in the fridge for up to 4 days or in the freezer for up to 2 months.
How to reheat sandwiches for meal prepping
You can reheat these sandwiches a couple of different ways. Reheat chilled or frozen sandwiches in the microwave or oven.
- Chilled Sandwiches – Reheat in the microwave for 30-60 seconds or on a cookie sheet in a preheated 350ºF oven for 8-10 minutes.
- Frozen Sanwiches – Wrap in a paper towel and reheat for 2-4 minutes until warm or on a cookie sheet in a preheated 350ºF oven for 20-25 minutes.
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Grab and Go Breakfast: Spinach Feta Egg White English Muffin Sandwiches
- Total Time: 45 minutes
- Yield: 6 sandwiches 1x
Description
These Spinach Feta Egg White English Muffin Sandwiches are the perfect grab-and-go breakfast. Toasted English muffin sandwich with a thick slice of baked egg whites with spinach and tangy sun-dried tomatoes, with a thin spread of sun-dried tomato cream cheese.
Ingredients
- 6 English muffins
- 3 cups egg whites
- 2 cups spinach, chopped
- 1/4 cup sundried tomatoes
- 1/2 cup feta cheese
- Salt and pepper to taste
Sun-dried Tomato Spread
- 1/4 cup cream cheese
- 2 tbsp sun-dried tomatoes, minced
- 2 tbsp parmesan cheese
Instructions
- Preheat oven to 350ºF. Butter a 9×13-inch sheetpan.
- In a small bowl, whisk together cream cheese, sundried tomatoes, and parmesan cheese. Set to the side.
- In a large bowl, whisk together egg whites, spinach, and sundried tomatoes. Pour the egg mixture into the buttered sheetpan. Sprinkle the top of the uncooked egg with feta cheese and bake for 25-30 minutes until cooked through.
- Using a large circle cookie cutter, cut out 6 egg rounds. Save any extra egg scraps for munching on throughout the week.
- Toast the English muffins, and spread a thin layer of sundried tomato spread on both English muffin sides. Sandwich with egg rounds and top with some extra cheese.
- Wrap in foil or wax paper for meal prepping during the week. Store in an airtight container.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
