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These healthy breakfast sandwiches might sound weird (unique?) at first, but gosh, they’re so easy and delicious. My husband just asked me to make twice as much as I usually do, because he wants to eat these every morning, too!
The flavor is out of this world, even though 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.
You can change the flavor each time by changing the components you use. Try chicken apple sausage or chia seed jam for a sweet-and-savory combo.
Healthy Breakfast Sandwich Ingredients
- Sweet Potato. Make this recipe 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, prepare as many baked eggs as you’ll use over 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!
- Sauce. Creamy chipotle sauce takes the sandwich to the next level. Spread a bit of this creamy sauce on both sweet potato slices, and it suddenly tastes like 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 a bit too 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 about 1/4 inch thick. If your sweet potato isn’t very wide, cut it lengthwise instead. You can see how in my sweet potato toast recipe, with step-by-step photos.
Arrange the slices in a single layer on the baking sheet (it’s okay if they overlap a little to fit on the pan), then bake. 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:
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. You should have about 15 minutes left on your timer, 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 egg white. These taste just like hard-boiled eggs!)
Step 3:
Prepare a batch of turkey breakfast sausage and the creamy chipotle sauce if you haven’t already. I usually make these the day before I plan to have my first sandwich, 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. Top with a sausage patty and an egg, 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: I also like to cut the sandwich in half because of the sweet potato skin. It’s the hardest part of the sandwich to bite through, but since the skin has nutrients, I don’t want to peel the sweet potatoes… so I deal with it. But cutting it in half helps!
Breakfast Sandwich Recipe FAQs
You can store each component in an airtight container in the fridge for up to 4 days. (I’ve gone up to 5 days, but the FDA recommends 4 days for cooked eggs and meat.)
I place the sweet potato slices, sausage patties, and eggs into the basket of my air fryer. Heat at 350ºF for 5 minutes. Everything should be hot by then! Spread the sauce onto each sweet potato slice, then assemble and enjoy warm.
More Breakfast Ideas
If you try this healthy breakfast sandwich, please leave a comment and ⭐ star rating below to let me know how you like them. Thanks for visiting!
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.)
Video
Notes
Nutrition
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These look delicious! I was wondering if they could be frozen if I did some batch cooking, and if so, how long to reheat? And how? Thank you!