Vegetarian Breakfast Sandwich with Spinach and Feta

Make mornings a breeze with these Vegetarian Breakfast Sandwiches! Packed with veggies and flavourful feta cheese, these freezer-friendly make-ahead breakfast sandwiches are something to look forward to when you wake up.

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You know what I am really good at? Making sure my kids have a tasty and nourishing breakfast every morning. 

I make delicious homemade granola (this Coconut Banana Granola is a household fave) and keep stacks of wholegrain waffles (like these Vegan Banana Waffles) in the freezer and homemade Fruit on the Bottom Yogurt Cups in the fridge.

If you come over for my house on the weekend I'll make you a Vegetarian Breakfast Casserole, or a Ricotta and Spinach Egg Bake for you to dunk thick slices of crusty baguette into. 

Suffice it to say that I make breakfast for other people like a freaking boss. 

But feed myself on a busy morning? Forget about it. 

I'm so frantic running around trying to get the kids fed and dressed and out the door wearing reasonably weather appropriate clothing that I'll often grab a sad, spotty banana on my way past the fruit bowl if I have time to think about it. 

You know what's a total game changer, my friends? These Vegetarian Breakfast Sandwiches! 

Not only are these mo-fo's delicious, satisfying, and packed with enough protein to keep me happy until lunch time, but they're freezer friendly, my dears. 

Yup, you heard me right. You can whip up a batch of these beautiful breakfast sandwiches, wrap 'em in foil, and toss them in the freezer. Now on busy mornings I skip the spotty bananas and grab one of these instead. When I get to work I warm it up, sit at my desk, and enjoy a delicious breakfast in peace and g-darn quiet. 

Sold? I thought you would be!

What's in Vegetarian Breakfast Sandwiches?

So much good stuff, my friends. Here's what you need:

• Eggs --> We're using 10 nice big eggs in this recipe. 
• Spinach --> A whole jumbo bag of baby spinach. 
• Tomatoes --> Some nice baby tomates will do the job.
• Red onion --> Or white onion. You do you.
• Feta --> For that salty cheesy goodness.
• Buns --> Wholegrain breakfast rolls or English muffins will do the trick. 

Equipment:

Nothing fancy needed here. Just a nice big skillet to make the frittata in. I use non-stick (gasp!) but a cast iron pan would do nicely as well. 

How do you make this recipe?

Let me walk you through it!

Step 1: Break your eggs into a medium-sized bowl and whisk thoroughly. Season with a bit of salt and pepper, and set aside. 

Step 2: Heat a bit of olive oil in a large frying pan over medium-high heat. Add the diced onion and sauté until it's translucent (this should take 3-5 minutes), then add the tomato. 

Step 3: Now add your baby spinach. It may not all fit in the frying pan at first, but have faith. It will wilt down to a fraction of its original size, so just keep moving it around in the pan until it does. 

Step 4: Season the spinach mixture with a bit of salt and pepper. 

Step 5: Pour the eggs over top of the vegetables. Give the pan a bit of a shake to distribute everything evenly.

Step 6: Return the pan to the heat, and allow the frittata to cook over medium heat until the eggs are about half set. 

Step 7: Scatter feta cheese over the top of the eggs. 

Step 8: Put the frittata into the oven under the grill to finish cooking. It will be puffed up and golden when it's done. 

Let the frittata rest for a few minutes to cool slightly. While this is happening I like to toast my buns, but that's an optional step. 

Step 9: Slide the frittata out of the pan and onto a cutting board. Using a biscuit cutter (or, like me, a large coffee cup) cut rounds of frittata that are approximately the same size as your buns. 

Step 10: Place one round of frittata on top of each bun, and then place the lid on top. 

Step 11: Wrap with foil, write the date on them, and toss these bad boys into your freezer. 

That's it, you're done! 

Pro tips / recipe notes:

• I've called for six buns, but to be honest I usually get more like eight out of this recipe. It totally depends on how big your egg slices are.
• If you have frittata scraps left over, you can either put them in a bowl and eat them for lunch as is, or cram the scraps together between an extra bun and enjoy one extra sandwich.
• I've used spinach, feta, and tomatoes here, but feel free to mix up whatever veggies and cheese you have on hand. 
• These are also very delicious with an extra slice of cheese in the sandwich. 
• I find that toasting the buns before you make the sandwich yields a sturdier (and less soggy) breakfast sandwich upon reheating. Highly recommend this step. 

How long will these last in the freezer?

Although I tend to go through a batch of vegetarian sandwiches within 3-4 weeks, food safety guidelines stipulate you can freeze eggs for up to one year. However, they'd best eaten within about 3 months to avoid freezer burn. 

How to re-heat frozen breakfast sandwiches 

I usually toss a breakfast sandwich in my bag and let it thaw on my way to work, and then gently heat it in the microwave when I get there.

If you didn't have time to let it thaw you will find that the bread and the egg re-heat at different rates in the microwave, so you'll have rubbery bread and still-frozen egg. In this case I recommend prying the sandwich apart and heating the egg separately at first, and then re-assembling the whole sandwich. 

Do you have any other breakfast ideas? 

You bet I do! We have an entire archive of healthy vegetarian breakfast recipes you can look through. Or, check out this post with 16 Vegetarian Breakfast Recipes you can make ahead. 

HEY NUTRITION LADY, ARE EGGS HEALTHY?

They sure are!

Eggs are a natural, nutrient-rich whole food and an amazing source of high quality protein. In fact, many public health authorities use eggs as the reference standard against which protein qualities are evaluated.

Eggs contain all eight B-vitamins, including folic acid. Vitamin B12 and choline are particularly abundant in eggs. Eggs are also a very good source of selenium and iodine.

Is one part of an egg better than the other? As it turns out, the nutrients found in an egg are distributed fairly evenly between the white and the yolk. The white has more protein, magnesium, potassium, and B3, whereas the yolk has more omega-3 fatty acids, folate, choline, B12, and fat soluble vitamins A, D, E, K.

BUT WHAT ABOUT CHOLESTEROL?

Well, several large-scale studies conducted recently have suggested that the cholesterol content of eggs in relation to heart disease may be less of a concern than previously thought. Interestingly, a relationship between egg intake and an increase in HDL (good) cholesterol has also been observed.

If you want to learn more, I did a deep dive into why eggs are so healthy in this post: Nutrition Superfoods: Eggs.

Other recipes you might enjoy:

Vegetarian Frittata with Corn and Tomatoes
Vegetarian Breakfast Burritos
Smoky Asparagus Quiche
Egg in a Squash Hole