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–+ servings
recipe image of eggs spinach tomatoes bread cheese avocado cucumber bell peppers onions garlic herbs spices mayo mustard olive oil butter arranged on a white marble kitchen counter healthy clear glass bowls rustic brown wooden kitchen sets under a soft diffuse daylight
C. Motter Cindy

tomato and spinach EGG SANDWICH

A delicious and nutritious tomato and spinach EGG SANDWICH that is perfect for a quick and healthy meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 Eggs Look for pasture raised eggs with vibrant orange yolks for the best flavor.
  • 2 cups Fresh Spinach A large handful of baby spinach provides that essential earthy note.
  • 2 medium Tomatoes Roma or vine ripened tomatoes work best as they hold their shape under heat.
  • 4 slices Bread I prefer a thick slice of sourdough, but a whole grain egg sandwich base is excellent for fiber.
  • 1 clove Garlic Finely minced, to add a foundational savory depth.
  • 1 slice Cheese A slice of sharp cheddar or a sprinkle of feta makes this a healthy spinach and tomato egg sandwich with a creamy finish.
  • 1 tbsp Olive Oil or Butter For a dairy free egg sandwich, stick to high quality extra virgin oil.
  • 1 tsp Herbs and Spices Fresh basil, a pinch of red pepper flakes, salt, and black pepper.
  • 1 avocado Optional Additions For creaminess or onions for extra bite.

Equipment

  • skillet,
  • - Spatula
  • Bread
  • Knife
  • cutting board,

Method
 

Prep the Vegetables
    Cook the Tomatoes
      Cook the Spinach and Garlic
        Cook the Eggs
          Add the Cheese
            Toast the Bread
              Assemble the Sandwich

                Nutrition

                Calories: 350kcalCarbohydrates: 30gProtein: 15gFat: 20g

                Notes

                Cooking is an evolving conversation between the cook and the ingredients. If you find yourself needing a gluten free spinach egg sandwich, simply swap the bread for your favorite allergen friendly loaf or use a large leaf of collard greens as a wrap. For those following a strict keto egg sandwich lifestyle, serve the eggs and vegetables inside a hollowed out bell pepper or atop a bed of sautéed onions. If you want to lean into the niche keywords of your diet, a paleo friendly egg sandwich can be made by using a sweet potato slice as the base instead of bread. Another variation I love is the sundried tomato spinach egg version, which uses pantry staples when fresh tomatoes aren't in season. If you want a bit of heat, a dash of hot sauce or a spread of spicy mustard can transform this into a zesty spinach egg sandwich. Always remember to use minimal waste practices. If you have leftover cucumber or bell peppers from last night's dinner, chop them up and throw them in the pan. The tomato and spinach EGG SANDWICH is a canvas for your kitchen leftovers. For a plant based egg sandwich, you can use a chickpea flour scramble or a commercial mung bean egg substitute, which pairs beautifully with the tomato recipe here. Finally, don't overcook your eggs. The carryover heat will finish cooking them once they are on the plate, ensuring they stay tender and moist.
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