Yield: 2, 1 sandwich per serving


  • 1 small tomato
  • 2 cups fresh spinach
  • 2 whole wheat English muffins 
  • 1 teaspoon canola oil
  • 2 large eggs 
  • Pinch salt

Optional Ingredients

  • 1 small avocado


  1. Rinse and slice tomato into 4 slices. Rinse spinach. If using avocado, peel, remove pit, and slice.
  2. Split each muffin in half. Set muffin tops aside.
  3. In medium skillet over medium heat, heat oil.
  4. Gently break eggs into skillet. Be careful not to break the yolk. Cook about 1 minute. Carefully flip each egg over with a rubber spatula. Cook until yolk is slightly firm, about 1-2 minutes. Top each muffin bottom with cooked egg.
  5. Add spinach to skillet with a splash of water and pinch of salt. Cover and cook until wilted, about 3 minutes.
  6. Top with egg with tomato and spinach. If using avocado, add avocado slices. Cover with the muffin tops to make a sandwich.

Chef’s Notes 

  • Scramble the eggs instead of frying, if you like. 
  • Try toasting the muffins in a toaster or in the oven set to broil before adding eggs and toppings. 
  • Top cooked eggs with sliced low-fat cheese or turkey bacon. Cook 1 slice turkey bacon in skillet for 1 minute on each side. Break into pieces and add to muffin.

Recipe By: Cooking Matters Colorado