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Healthy Breakfast Sandwich (w/ Gluten Free English Muffin Recipe!)

Jul 7, 2020 | Recipes | 0 comments

This healthy breakfast sandwich is totally cravable – you may actually look forward to getting up in the morning. The secret? A Gluten Free English Muffin recipe that will make you never want to buy them again!

“Healthy balanced breakfast” is probably not what you think of when you think of breakfast sandwiches.

And you're right – they are frequently made with some form of white bread with some sort of processed meats.

There's something so satisfying about a hearty breakfast sandwich though, I knew I needed to come up with a healthy version. I've really noticed that what I eat for breakfast, in particular, effects me the rest of the day. I need a breakfast full of protein to keep my appetite and blood sugar levels stable and to avoid cravings.

This healthy breakfast sandwich includes my homemade gluten free english muffin recipe. It's then loaded with healthy toppings like eggs and avocado.

Essentially, it's full of protein and nutrients with none of the bad stuff – a super satisfying and cravable breakfast that's also good for you!

I also love coming up with fun new ways to use the plethora of eggs our beloved chickens produce at the Schaaf household. If you want to learn more about raising your own chickens, listen to Episode 28 of my Meal Prep Monday podcast!

Healthy Breakfast Sandwich
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Healthy Breakfast Sandwich

Servings: 4


For the English Muffins:

  • 1/3 cup almond flour
  • 1 Tbsp coconut flour
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 1/4 tsp dried rosemary
  • 1/4 tsp onion powder
  • 2 eggs
  • 2 Tbsp olive oil

For the breakfast sandwiches:

  • 4 eggs
  • 1 Tbsp olive oil
  • 1 avocado


For the English Muffins:

  • Preheat oven to 350 F.
  • In a large bowl, combine the following until well combined:
    –  1/3 cup almond flour
    –  1 Tbsp coconut flour
    –  1 tsp baking powder
    –  1/8 tsp salt
    –  1⁄4 tsp dried rosemary
    –  1⁄4 tsp onion powder
    –  2 eggs
    –  2T olive oil
  • Grease a muffin pan or line w/ parchment liners. Divide mixture evenly into 4 muffin cups and bake 12-14mins, until lightly brown on top and toothpick comes out clean. Makes 4 servings (can double recipe to make 8).

For the Sandwiches:

  • Cut 1 avocado into thin slices.
  • Heat 1 Tbsp olive oil in sauté pan over med-high heat.
  • Fry 4 eggs until desired doneness. Sprinkle w/ S&P.
  • Cut English muffins in half, place fried egg on bottom half. Top each w/ 1⁄4 of the sliced avocado.

What are the nutritional highlights of this recipe?

These healthy breakfast sandwiches have quite the nutritional profile, here are the highlights!

  • Almond Flour: With almonds as the only ingredient, almond flour is a nutritious choice for baked goods. Almonds are high in magnesium, Vitamin E and potassium. They're good for your heart and can also help lower LDL cholesterol. One serving of almonds also has as much calcium as 1/4 Cup of milk!
  • Coconut Flour: Coconut flour is made from dried coconut meat and generally does not have any other ingredients. Coconuts provide copper, iron and selenium. They're also very high in manganese, which is beneficial for metabolism and bone health.
  • Eggs: An egg contains 7 grams of protein and is full of lutein (good for your eyes) and choline (good for your brain). Omega-3 and pastured eggs provide even more nutrition than conventional and are a great choice if they fit in your budget.
  • Avocado: Loaded with nutrients like potassium, folate and healthy fats, avocados are good for your heart, your eye health and even your mood. Moreover, they also benefit your brain, bone density and blood sugar levels.

Is this a Keto-friendly breakfast sandwich?

Yes! With 7.5 grams of carbs and only 3.5 grams net carbs per serving, this recipe is Keto-friendly. It's also Gluten Free and Paleo so pretty much anyone can enjoy!

Can I make the gluten free English muffin recipe if I don't have coconut flour?

If you're hesitant to buy “specialty ingredients” like coconut flour, I totally get it. I hate buying a whole package of something that I may never use again.

The thing is though, coconut flour is super useful in gluten free, Paleo and Keto baking. It's actually generally a lot less expensive than almond flour too so even if you have to buy an extra ingredient, you'll save money in the long run if you regularly bake gluten free items.

Combined with almond flour, it creates a great texture and a balanced nutrition profile. Coconut flour is particularly high in fiber, making the end product quite filling.

If you follow a Keto lifestyle, coconut flour is particularly great, as it's lower in carbs than almond flour and other grain-free flours.

Even if you're not sold on coconut flour, it is not a 1:1 swap for almond flour. You usually only need about 1/4 cup coconut flour for every cup of almond of other flour. Coconut flour is also highly absorbent though, so replacing it also changes the amount of liquids needed in a recipe.

To sum it up, omitting the coconut flour is not an easy swap, BUT it's a worthwhile ingredient to have on hand and totally affordable.

Can I prep these healthy breakfast sandwiches ahead of time?

Yep! Make the english muffins when you're doing your weekly meal prep and store in the refrigerator for later in the week. These also freeze well so consider making a double batch and freezing half!

What are some other topping ideas?

Once you have the gluten free english muffin recipe down, you can really get creative with the toppings. Here are a few ideas to get you started!

  • Try bacon and egg instead of the avocado
  • Add some sautéed spinach or kale to start your day with some greens
  • Spread some strawberry chia jam on the English muffin before topping with an egg for a sweet and savory combo that's totally addictive
  • Add sautéed mushrooms, sliced tomato, red onion or any leftover veggies you have on hand!
  • Replace the eggs with smoked salmon for your protein

What are some other healthy breakfast recipes?

Paleo Oatmeal w/ Coconut & Flax

Eggs Baked in Avocado

Sweet Potato Frittata

What is your favorite healthy breakfast? Share your ideas and pictures on Facebook, Twitter or Instagram as @prepdish in all 3 places, or leave a comment below.

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Allison Schaaf Chef, Prep Dish

Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

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