Healthy Recipes Cooking Methods Quick & Easy Quick & Easy Breakfast Egg, Spinach & Cheddar Breakfast Sandwich 4.9 (14) 10 Reviews Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. Not only is it fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek. By Carolyn Casner Carolyn Casner See More Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on October 19, 2025 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: Brie Goldman Active Time: 10 mins Total Time: 10 mins Servings: 1 Nutrition Profile: Nut-Free Healthy Pregnancy Soy-Free Vegetarian Low-Calorie Jump to Nutrition Facts This breakfast sandwich is ultra-quick, coming together in just 10 minutes.Spinach is a good source of iron and essential vitamins.Whole-grain English muffins provide fiber for lasting energy. Brie Goldman Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 1 servings 2 teaspoons extra-virgin olive oil, divided 2 cups coarsely chopped baby spinach ½ teaspoon garlic powder ¼ teaspoon ground pepper, divided ⅛ teaspoon salt 1 large egg 1 whole-grain English muffin, toasted 2 tablespoons shredded extra-sharp Cheddar cheese Directions Heat 1 teaspoon oil in a medium nonstick skillet over medium heat. Add spinach, garlic powder, 1/8 teaspoon pepper and salt; cook, stirring, until the spinach is wilted, 1 to 2 minutes. Transfer to a plate. Brie Goldman Add the remaining 1 teaspoon oil to the pan. Break egg into the pan; sprinkle with the remaining 1/8 teaspoon pepper. Cook until set on the bottom, 1 to 2 minutes. Break the yolk, then flip the egg and cook, undisturbed, until set, about 1 minute more. Brie Goldman Place the spinach on an English muffin half. Sprinkle with cheese, then top with the fried egg and remaining muffin half. Brie Goldman Originally appeared: EatingWell.com, February 2023 Save Rate Print Nutrition Facts (per serving) 368 Calories 20g Fat 31g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 1 sandwich Calories 368 % Daily Value * Total Carbohydrate 31g 11% Dietary Fiber 6g 21% Total Sugars 6g Protein 17g 34% Total Fat 20g 26% Saturated Fat 6g 30% Cholesterol 200mg 67% Vitamin A 6081IU 122% Vitamin C 17mg 19% Vitamin D 44IU 11% Vitamin E 3mg 22% Folate 177mcg 44% Vitamin K 291mcg 243% Sodium 743mg 32% Calcium 366mg 28% Iron 4mg 22% Magnesium 105mg 25% Potassium 572mg 12% Zinc 3mg 27% Vitamin B12 1mcg 42% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.