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If this is the first time you’re visiting my website, we might not have developed the level of trust needed for me to share this recipe with you. It might sound sort of “weird” at first.
But, gosh, it’s so easy and delicious. In fact, my husband just started asking me to make twice as much as I usually do, because he wants to eat these every morning, too!
The first time I tried these components together to make a breakfast “sandwich,” I almost couldn’t believe my taste buds. The flavor is out of this world, despite the fact that there’s no bread involved. And if you eat two sandwiches, you’ll get 28 grams of protein into your morning, along with some veggies!
Healthy Breakfast Sandwich Ingredients
- Sweet Potato. This is the recipe to make when you find an extra-thick sweet potato at the store. When roasted, these will become tender and act as the “bread” for your sandwich!
- Eggs. Since this is a meal prep idea, you can prepare as many baked eggs as you’ll use in the next 4 days or so. I have been known to reach for these as a high-protein snack, because they’re like hard-boiled eggs only without the hassle of peeling them!
- Healthy Sausage Patties. You can use my turkey sausage or chicken sausage patties for this sandwich. Both are made without added sugar, but they taste like maple breakfast sausage!
- Creamy Chipotle Sauce. This takes the sandwich to the next level. Spread a bit of this creamy sauce on both sweet potato slices, and this suddenly tastes as if you ordered it from a breakfast restaurant. You can blend it together in 5 minutes and store it in the fridge all week. (It’s also amazing on tacos, burgers, etc.)
- Sliced Tomato. This is optional, because it makes the sandwich rather large to bite into. But I really like it with this addition, so I thought it’s worth mentioning if you have a tomato on hand.
How to Make a Healthy Breakfast Sandwich
Step 1:
Preheat the oven to 400ºF and line a large rimmed baking sheet with parchment paper. I use a half-sheet pan that is 13 by 18 inches. (Prepare two pans if you need to bake the sausage at the same time.)
To prep the sweet potato “toast,” thinly slice the very large sweet potato into rounds that are about 1/4-inch thick. If your sweet potato isn’t very wide, cut it lengthwise instead. You can see how to do this with step-by-step photos in my sweet potato toast recipe.
Arrange the slices in a single layer on the baking sheet (it’s okay if they overlap a little to fit on the pan) and place them in the oven. Set a timer for 20 minutes.
Note: This is probably a great time to use a mandoline slicer to get uniformly thin slices. I don’t use mine enough, so I just prepped these with a knife this time. But you’ll get better (thinner & more consistent) results with a mandoline slicer. You could even cut back on the bake time if you make these slices a little thinner… closer to 1/8-inch, which is hard to consistently achieve with a knife.
Step 2:
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Arrange a silicone muffin top pan into a sturdy pan, then lightly grease it with cooking spray. Crack an egg into each well, cooking as many eggs as you’d like to prepare for the next 4 days. Use a fork to break the yolk.
If you don’t break the yolk, it will be significantly taller than the egg whites after baking… It’s a little more awkward to eat that way.
Place the pan with the eggs in the oven with the sweet potato toast. There should be about 15 minutes left on your timer at this point, which is perfect for the eggs to bake. (You’ll notice the yolk floats to the top as these bake, so the underside will be an egg white. These taste just like hard-boiled eggs!)
Step 3:
Prepare a batch of turkey sausage and the creamy chipotle sauce if you haven’t already. I usually make these the day before I plan on having my first sandwich, just so I’m not in the kitchen too long. (The sauce thickens overnight in the fridge, which makes it better, too.)
When the oven timer goes off, remove the sweet potato toast and the baked eggs. Let them cool for 5 minutes, then assemble your first sandwich!
Start with a slice of sweet potato on the bottom and spread it with some chipotle sauce. Place a sausage patty and an egg on top, then add another sweet potato slice with more chipotle sauce. I like to cut this in half for easier eating, then it’s ready to devour. Add a tomato slice if you want to!
Note: The reason I like to cut the sandwich in half also has to do with the sweet potato skin. It’s the hardest part of the sandwich to bite through, but since there’s nutrition in the skin, I don’t want to peel the sweet potatoes… so I deal with it. But cutting it in half helps!
The Healthiest Breakfast Sandwich I’ve Ever Made
Ingredients
Sweet Potato Rounds
- 1 extra-large sweet potato (as thick as possible)
Baked Eggs
- 6 large eggs (or as many as you want to prep)
Sandwich Assembly
- 1 batch turkey sausage patties
- 1 batch creamy chipotle sauce
Instructions
- Preheat the oven to 400ºF and line a large rimmed baking sheet with parchment paper. (My half-sheet pan is 13-by-18 inches.) Use a sharp knife to cut the sweet potato into rounds that are about ¼-inch thick. The thinner they are, the faster they will cook, so it's ideal to keep the slices consistent so they finish cooking at the same time.
- Arrange the sweet potato rounds in a single layer on the lined baking sheet. (In a pinch, I've let them overlap, and they still turn out fine.) Place these in the oven to bake at 400ºF for about 20-25 minutes, or until they are easily pierced with a fork. They will shrink slightly as they cook, so start with the largest sweet potato possible.
- Place a silicone muffin top pan in a sturdier metal pan to keep it secure. Then spray it with cooking spray and crack an egg into each portion. (See photos in this post for reference.) Use a fork to briefly break up each yolk. Place this pan in the oven with the sweet potatoes —there should be about 15 minutes left on the timer at this point, which is perfect for finishing cooking them both.
- While you wait for the items in the oven, you can cook a batch of turkey sausage or prep the creamy chipotle sauce. When the timer goes off, remove the sweet potato slices and baked eggs from the oven. Both should be fully cooked! Let them cool completely before storing in an airtight container in the fridge for meal prep. You can store these in the fridge for up to 4 days.
- To assemble a sandwich: Spread a teaspoon of chipotle sauce on one of the sweet potato rounds, then place a baked egg-and-sausage patty on top. Spread a little more sauce on one more potato round, then use it to close the sandwich. Slice it in half for easier eating, if desired, then enjoy! (This is also delicious with sliced tomato on top, but it almost makes it too tall to bite into easily, FYI.)
Notes
Nutrition
More Recipes to Try
- High-Protein Breakfast Scramble (Meal Prep idea)
- Cottage Cheese Egg Casserole
- Blueberry Chia Pudding
- Almond Flour Pancakes
If you try this recipe, please leave a comment and star rating below to let me know how you like it.
