Go Back
+ servings

Vegetarian Breakfast Sandwiches 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.
Course Breakfast
Cuisine American
Keyword Vegetarian Breakfast Sandwiches
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6
Calories 341kcal


  • 10 large eggs
  • salt and pepper
  • 1 Tablespoon extra virgin olive oil
  • 1 medium red onion diced
  • 1 cup sliced cherry tomatoes
  • 8 ounces baby spinach rinsed
  • 5 ounces feta cheese crumbled
  • 6 wholegrain breakfast rolls or English muffins


  • Pre-heat your oven using the grill / broil setting at 450°F/225°C
  • Break your eggs into a medium-sized bowl and whisk thoroughly. Season with a bit of salt and pepper, and set aside. 
  • 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. 
  • 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. 
  • Season the spinach mixture with a bit of salt and pepper. 
  • Pour the beaten eggs over top of the vegetables. Give the pan a bit of a shake to distribute everything
  • Return the pan to the heat, and allow the frittata to cook over medium heat until the eggs are about half set. 
  • Scatter feta cheese over the top of the eggs. 
  • Put the frittata into the oven under the grill to finish cooking - this should take about 10 minutes - 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 under the broiler, but that's an optional step. 
  • 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. 
  • Place one round of frittata on top of each bun, and then place the lid on top. 
  • Wrap with foil, write the date on them, and toss these bad boys into your freezer. 


  • Nutrition values are an estimate only
  • 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. 


Calories: 341kcal | Carbohydrates: 29g | Protein: 20g | Fat: 17g | Saturated Fat: 7g | Cholesterol: 331mg | Sodium: 622mg | Potassium: 580mg | Fiber: 5g | Sugar: 8g | Vitamin A: 4423IU | Vitamin C: 17mg | Calcium: 360mg | Iron: 4mg