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Vegetarian Research

High-Protein Vegetarian Breakfast Sandwiches

Make a batch of these Vegetarian Breakfast Sandwiches on Sunday, and you’ll have a protein-packed, healthy breakfast ready to go every morning. Each sandwich contains about 25 grams of protein, making them the perfect way to start the day. These filling High-Protein Vegetarian Breakfast Sandwiches last for about a week in the refrigerator and can be frozen for at least three months. Add your favorite condiments and enjoy!

two vegetarian breakfast sandwiches stacked on top of eachother

Growing up, I was never big on eating breakfast, and it’s no surprise that I was pretty useless in the mornings. These days, I’m trying to take better care of myself and have really been making it a point to eat breakfast. Not only is eating breakfast important, but it also matters what kind of breakfast you’re eating, and the more protein it contains, the better. This High-Protein Vegetarian Breakfast Sandwich is a great savory way to start your day.  

Why You’ll Love These Meal-Prep Breakfast Sandwiches

  • Packed with protein – Each vegetarian breakfast sandwich has between 20-25 grams of protein, depending on the ingredients you use. They’re the perfect way to start the day because they’ll keep you feeling satisfied without weighing you down or loading your blood with sugar.
  • Great for meal prep – I am never motivated to cook a big breakfast in the morning, so having prepped breakfast sandwiches ready to go is a game-changer. You can wrap them up and store them in the refrigerator or freezer. Heating up takes just about one minute in the morning when using the microwave.
  • Easy to make – It only takes about 10 minutes to prepare the broccoli egg bake; the oven does most of the work, and all of the sandwiches can be assembled and wrapped up simultaneously. Spending just a little time to prepare them over the weekend will save you time each morning.

showing the ingredients needed to make these protein packed breakfast sandwiches

Why Your Body Will Love This Protein-Packed Breakfast

  • Protein – Eggs are a complete protein, which means they contain all nine essential amino acids the body needs to grow, develop, and repair itself. A diet rich in eggs can help improve muscle health and decrease malnutrition. Cottage cheese, cheddar cheese, and even broccoli contain a substantial amount of protein. Eating protein in the morning is important because it can help regulate blood sugar levels and curb sugar cravings throughout the day.
  • Heart Health – Eggs are high in cholesterol, but studies have shown that with most people, they don’t actually raise your bad cholesterol, LDL. Instead, they’ve been shown to help raise the good kind of cholesterol, HDL. Obviously, talk to your doctor before making a big diet change, but if you’ve been avoiding eggs for fear of high cholesterol, it’s worth looking into!
  • Sanity – OK, so this one is kind of a joke, but also very true! Meal prepping may seem daunting at first, but once you get the hang of it, it will make your life so much easier. The world is so demanding these days, and it’s worth doing any little things that help set you up for success in the morning and give you a little extra time to yourself before heading out the door.

showing how to make this broccoli cottage cheese egg bake

Vegetarian Breakfast Sandwich Recipe Ingredients

  • Eggs – I used six large brown eggs for this recipe. If you want a sandwich with more than one egg, you can easily add extra eggs to the mixture.
  • Broccoli – I used one cup of chopped broccoli. I like to chop the broccoli into pretty small pieces so it cooks quickly, and there’s a little bit in each bite.  The broccoli does not need to be pre-cooked; it will cook completely in the oven with the eggs. Frozen broccoli can be used; I suggest thawing and squeezing out any excess water before adding.
  • Cottage Cheese – You can use any style of cottage cheese you like. I prefer the whole milk version, but low-fat will work great, too. I’ve noticed that some cottage cheese brands have more protein than others.  I like to use the whole milk version from the Good Culture brand.
  • Cheddar Cheese – I usually use pre-sliced cheese; each slice is about 1 ounce. You can use whatever kind of cheese you like, though.
  • Vegetarian Sausage – I love the Morning Star Farms vegetarian sausage patties that I used. Each one has 9 grams of protein, and I enjoy the taste. However, any kind of vegetarian sausage patties can be used.
  • Seasonings – I like to season the eggs with some onion powder, garlic powder, salt, and pepper.
  • English Muffins – I like to use English muffins for these breakfast sandwiches, but bagels or regular bread can also be used.

showing how to assemble these high protein vegetarian breakfast sandwiches

How To Make A High-Protein Vegetarian Breakfast Sandwich

  1. Heat oven to 325 degrees F. Spray a 10.5 x 7.5, or similar sized, baking dish with cooking spray and set aside.
  2. Crack eggs and add them to a medium-sized bowl. Next, add the onion powder, garlic powder, salt, and pepper. Whisk eggs with a fork until fully beaten and then pour into the greased baking dish.
  3. Evenly sprinkle the finely chopped broccoli onto the top of the eggs, and then use a spoon or your fingers to push the broccoli down a bit so that the egg covers it. Next, spoon the cottage cheese on top of the broccoli. I like to add six heaping Tablespoons of cottage cheese so that each of the six slices has an equal amount of cottage cheese. Use a spoon to spread the cottage cheese around a bit, as pictured above.
  4. Place eggs in the oven and bake until they’re firm and cooked through, about 40 minutes. Remove from the oven and allow to cool for a few minutes. Cut the egg bake into six equal slices. Prepare sausage patties while the eggs are baking. I like to thaw the sausages in the microwave for about 30 seconds and then brown them in a pan over medium heat.
  5. Assemble the breakfast sandwiches. Toast the English muffin and place one slice of the egg bake on the bottom. Next, layer on the cheese and then the breakfast sausage, followed by the top of the English muffin. Add any other ingredients you want, such as hot sauce, and then allow each sandwich to cool completely. Tightly wrap each cooled sandwich in plastic wrap, parchment, or tin foil. Sandwiches can be refrigerated for up to five days and frozen for up to three months.

Two high protein vegetarian breakfast sandwiches stacked on top of eachother

Recipe Frequently Asked Questions

  • Make this recipe gluten-free by using a gluten-free English muffin, bagel, or bread.
  • If you want a vegan breakfast sandwich, check out my Vegan Breakfast Sandwich Recipe.
  • How many sandwiches does this recipe make?  This recipe makes 6 breakfast sandwiches.
  • How much protein is in each sandwich? I calculated the protein based on the ingredients I used, and each sandwich has approximately 25 grams of protein. That will vary based on the brand of ingredients you use, but it shouldn’t vary by much.
  • How should I store and reheat these sandwiches? It’s important to allow your sandwiches to cool completely before storing them. I like to tightly wrap each one in either parchment, plastic, or foil and then store it in the refrigerator for about 4-5 days. Reheat sandwiches in the microwave for about 45 seconds or in the oven until heated through.
  • Are these sandwiches freezer-friendly? Yes, these breakfast sandwiches can easily be frozen. Allow sandwiches to cool completely and wrap them tightly in plastic wrap. Then, place all the wrapped sandwiches in a large freezer-friendly container, such as a ziplock bag or plastic container with a lid.

Have a question I didn’t answer? Ask me in the comment section, and I will get back to you ASAP!

a hand holding a meal prep vegetarian breakfast sandwich

Looking For More Vegetarian Breakfast Ideas

Peanut Butter and Jelly Overnight Oats

Homemade Maple Pecan Granola

Frittata Breakfast Sandwiches

Potato Egg and Cheese Breakfast Tacos

Best Tofu Scramble Recipe

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High Protein Vegetarian Breakfast Sandwiches


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No reviews


  • Author:
    She Likes Food


  • Total Time:
    1 hour


  • Yield:
    6
  • Diet: Vegetarian

Description

Make a batch of these Vegetarian Breakfast Sandwiches on Sunday, and you’ll have a protein packed, healthy, breakfast ready to go every morning. Each sandwich contains about 25 grams of protein, making them the perfect way to start the day. These filling High Protein Vegetarian Breakfast Sandwiches last for about a week in the refrigerator and can be frozen for at least 3 months. Add your favorite condiments and enjoy!


Ingredients

  • 6 large eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon black pepper
  • 1 cup chopped broccoli florets
  • 1/2 cup cottage cheese
  • 6 slices sharp cheddar cheese, about 1 oz each
  • 6 vegetarian sausage patties, I like to use the Morning Star Farm brand
  • 6 english muffins
  • Cooking spray



Instructions

  1. Heat oven to 325 degrees F.  Spray a 10.5 x 7.5, or similar sized, baking dish with cooking spray and set aside.
  2. Crack eggs and add them to a medium sized bowl.  Next, add in the onion powder, garlic powder, salt and pepper.  Whisk eggs with a fork until fully beaten and then pour into the greased baking dish.
  3. Evenly sprinkle the finely chopped broccoli onto of the top of the eggs and then use a spoon, or your fingers, to push the broccoli down a little bit so that it’s covered by egg.  Next, spoon the cottage cheese on top of the broccoli.  I like to add six heaping tablespoons of the cottage cheese, so that each of the six slices have an equal amount of cottage cheese.  Use a spoon to spread the cottage cheese around a little bit, as pictured above.
  4. Place eggs in the oven and bake until eggs are firm and cooked through, about 40 minutes.  Remove from the oven and allow to cool for a few minutes.  Cut the egg bake into six equal slices.  Prepare sausage patties while the eggs are baking.  I like to thaw the sausages for about 30 seconds in the microwave and then brown them in a pan over medium heat.
  5. Assemble the breakfast sandwiches.  Toast the english muffin and place one slice of the egg bake on the bottom.  Next, layer on the cheese and then the breakfast sausage, followed by the top of the english muffin.  Add any other ingredients you want, such as hot sauce, and then allow each sandwich to cool completely.  Tightly wrap each cooled sandwich in plastic wrap, parchment or tin foil.  Sandwiches can be refrigerated for up to 5 days and frozen for up to 3 months.

Notes

Protein Breakdown:

English muffin – 5 grams

Vegetarian sausage patty – 9 grams

Egg – 6 grams

Cheese – 4 grams

Cottage Cheese and Broccoli – 2 grams

= 26 grams of protein per serving

  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Category: Breakfast, Vegetarian
  • Method: Oven
  • Cuisine: American

The post High-Protein Vegetarian Breakfast Sandwiches appeared first on She Likes Food.

Vegetarian Research

Cilantro Lime Cabbage Salad

This Cilantro Lime Cabbage Salad is light, refreshing, and super versatile! Enjoy it as a veggie side dish, or use it as a topping for tacos, salads, sandwiches, and more. This healthy salad comes together quickly and requires just a few ingredients. It’s great for hot summer picnics and cold winter afternoons.

cilantro lime cabbage salad in a serving bowl

I know coleslaw is typically a dish served in the summertime, but cabbage and limes are in season this month! I’m calling this recipe a Cilantro Lime Cabbage Salad, although it’s similar to a slaw. This zesty winter salad will brighten up any meal you add it to. It’s great by itself as a snack or side dish and can also be enjoyed as a topping for all your Mexican-inspired meals.

Why You’ll Love This Refreshing Cabbage Salad Recipe

  • It’s easy to make – The dressing comes together quickly in the blender, and if you have a food processor or mandolin, the cabbage can also be shredded quickly. I like to let my salad sit for a bit in the refrigerator to allow the flavors to develop, but you can also enjoy it right away.
  • It’s flavorful and refreshing – Cabbage is already cool and refreshing, but adding the cilantro and lime flavors takes it to the next level. I enjoy this salad anytime, but it’s especially great for a summer BBQ.
  • It’s versatile – This cabbage salad is similar to a slaw and can be used similarly. I enjoy this salad as a side dish, but I also like to eat it on tacos or with beans and rice. It adds a cool and refreshing bite to everything you add it to.

showing how to make the cilantro lime dressing in a blender

Why Your Body Will Love This Recipe

  • Reduced Inflammation – Cabbage is high in antioxidants, which are substances that can help delay or prevent cell damage. Antioxidants are important because they help reduce inflammation inside the body and improve the immune system. Excess inflammation in the body can be responsible for all kinds of sicknesses, including cancer and heart disease.
  • Digestive Health – Cabbage is in the Crusifers family, along with broccoli and Brussels sprouts. Some people are extra sensitive to these veggies and develop gas and bloating after eating them. However, they’re full of fiber, which really helps digestion run smoothly. Cabbage is also a low-calorie food, but a little goes a long way toward helping our bodies feel full for longer.
  • Diabetes Management – Please check with your doctor before adding cilantro to your diet if you have diabetes or low blood sugar levels.  Cilantro, or coriander, can help reduce blood sugar by stimulating an enzyme that removes sugar from the blood.

green cabbage shredded in a bowl

Cilantro Lime Cabbage Salad Recipe Ingredients

  • Cabbage – I used one medium-sized head of green cabbage for this recipe. I love cabbage because it’s crunchy and refreshing. You could also use purple or napa cabbage. Of course, if you go the purple route, it will change the look of this salad.
  • Cilantro Lime Dressing – This homemade dressing is packed full of flavor and takes no time to whip together. It uses cilantro, lime juice, olive oil, garlic, dijon mustard, maple syrup, cumin and salt. If you don’t like cilantro, I suggest using parsley in its place.

mixing the cilantro lime dressing into the shredded cabbage

How To Make This Crunchy Cabbage Salad

  1. Cut the stalk of the cabbage off and peel off a few of the outer layers. Thinly shred the entire head of cabbage and add it to a large bowl. You can shred your cabbage using a sharp knife, mandolin, or food processor.
  2. Add all of the dressing ingredients into a blender and blend until creamy and completely combined, 30 seconds – 1 minute. Pour the dressing over the shredded cabbage and mix together well until the cabbage is completely coated with the dressing.
  3. Add in about 1/4 cup chopped fresh cilantro and mix well. You can enjoy salad immediately or store it in the refrigerator for a couple of hours to allow the flavors to develop. Store in an air-tight container in the refrigerator for 4-5 days. Enjoy as a side salad, as a topping for tacos, or with tortilla chips.

close up of a bowl of cilantro lime coleslaw

Recipe Frequently Asked Questions

  • This recipe is already vegan and gluten-free.
  • Can I use a substitute in place of cilantro? Yes, if you don’t like cilantro, you can use parsley instead.
  • What is the best type of cabbage for this recipe? I used green cabbage, which worked great, but you can also use napa or purple cabbage if you like.
  • How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
  • How should this recipe be enjoyed? I like to eat this cabbage salad as a side dish or afternoon snack. You can also use it like you would any kind of slaw (tacos, sandwiches, salads, and more).

Have a question I didn’t answer? Ask me in the comment section below, and I will reply ASAP!

close up of this refreshing cilantro lime slaw in a serving bowl

Looking For More Hearty Cabbage Recipes?

Fried Cabbage and Noodles with Tofu

Chickpea Salad with Cucumber and Cabbage

Noodles with Cabbage and Carrots

Asian Inspired Crunchy Cabbage Salad

Creamy Southwestern Chopped Cabbage Salad,

Print

Cilantro Lime Cabbage Salad


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews


  • Author:
    She Likes Food


  • Total Time:
    20 minutes


  • Yield:
    6-8
  • Diet: Vegan

Description

This Cilantro Lime Cabbage Salad is light, refreshing and super versatile! Enjoy as a veggie side dish, or use it as a topping for tacos, salads, sandwiches and more. This healthy salad comes together quickly and only requires a few ingredients. It’s great for hot summer picnics, as well as cold winter afternoons.


Ingredients

  • 1 medium sized head green cabbage, about 68 cups once shredded

Cilantro Lime Dressing

  • 1/2 cup olive oil
  • 1/3 cup fresh lime juice
  • 1/2 teaspoon lime zest
  • 1/2 cup packed cilantro
  • 2 cloves garlic
  • 1 teaspoon dijon mustard
  • 1 teaspoon pure maple syrup
  • 1/4 teaspoon ground cumin
  • Salt and black pepper, to taste (I used about 1/2 teaspoon salt and 1/4 teaspoon black pepper



Instructions

  1. Cut the stalk of the cabbage off and then peel a few of the outer layers off.  Thinly shred the entire head of cabbage and then add to a large bowl.  You can shred your cabbage using a sharp knife, mandolin or food processor.
  2. Add all of the dressing ingredients into a blender and blend until creamy and completely combined, 30 seconds – 1 minute.  Pour the dressing over the shredded cabbage and mix together well, until cabbage is completely coated with dressing.
  3. Add in about 1/4 cup chopped fresh cilantro and mix well.  You can enjoy salad immediately, or store in the refrigerator for a couple hours to allow the flavors to develop.  Store in an air-tight container, in the refrigerator, for 4-5 days.  Enjoy as a side salad, as a topping for tacos or enjoy with tortilla chips.

  • Prep Time: 20 mins
  • Cook Time: 0 mins
  • Category: Side, Vegan
  • Method: No Cook
  • Cuisine: American

The post Cilantro Lime Cabbage Salad appeared first on She Likes Food.

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