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Spinach, Feta and Egg Breakfast Sandwiches (meal prep!)

This recipe is moderately appropriate for individuals with diabetes, given the inclusion of high-protein ingredients like eggs and Greek yogurt. Use whole-grain English muffins to moderate blood sugar levels. Avoid adding butter or cream cheese.

Adapted from rachLmansfield, by Rachel

35 mintotal
6servings
9ingredients
Spinach, Feta and Egg Breakfast Sandwiches (meal prep!)

Ingredients

  • 8 large eggs (I love Happy Egg)
  • 1/4 cup milk
  • 1/4 cup plain greek yogurt
  • 1/2 cup feta cheese, crumbled
  • 2 cups fresh baby spinach, chopped
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Sea salt and black pepper to taste
  • 6 english muffins of choice (gluten-free if needed), sliced in half

Method

  1. Preheat oven to 350 degrees and grease a quarter non-stick sheet pan with oil
  2. In a large bowl, whisk together eggs, milk, yogurt until smooth
  3. Add in cheese, spinach and spices and mix all together
  4. Pour onto baking sheet and evenly spread across
  5. Bake in oven for 20-25 minutes or until eggs are fully cooked and top is just about golden25 min timer
  6. Allow the eggs to cool completely then cut into 6 equal pieces (I used a round cookie cutter but you can cut into squares too)
  7. Place an egg round onto half the english muffins then top with the half
  8. Wrap each sandwich in foil or parchment paper and store in a large freezer-safe bag for up to 2 months
  9. To reheat in microwave
  10. unwrap sandwich and place in microwave on a microwave-safe plate for 90 – 120 seconds2 min timer
  11. To reheat in oven
  12. preheat to 350 degrees F and place sandwich on baking sheet and warm for about 10 to 15 minutes or until warmed through15 min timer
  13. I love to add some butter or cream cheese on top too to the sandwich once warm!

Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

Make this fit your whole family

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