High Protein Breakfast Sandwich
This high-protein breakfast sandwich features a fried egg, tender and tasty shaved ham, sharp cheddar cheese, and sliced avocado on a toasted ciabatta roll. With 32 grams of protein per sammie, you won’t have trouble hitting those AM macros with this one!
If you wake up ready to feast but are not thrilled about waking up earlier to prepare said feast, may I interest you in this glorious breakfast sandwich? Thought so! It’s more cost-effective and tastes better than any sandwich a drive-thru, Jimmy Dean, or Starbucks offers. Not to mention, this hefty handheld is packed with protein.
This quick and easy breakfast sandwich recipe features slices of ham, a gooey fried egg enriched with extra egg whites, sharp cheddar cheese, and creamy avocado, all on a ciabatta roll, toast, or English muffin. If you need a gluten-free option, don’t worry. I added a list of the best gluten-free bread for breakfast sandwiches below.
For more breakfast ideas to get you ready to take on the day, check out these 20 DELICIOUS High-Protein Breakfast Recipes, but first, let’s pack the protein into this healthy protein-packed handheld. You’re going to LOVE it!
Why You’ll Love This Recipe
- It’s a 5-minute balanced and satiating breakfast.
- It’s as easy as frying an egg (literally).
- You can easily make it dairy-free, vegetarian, and gluten-free!
- All of that protein keeps you energized and satisfied for hours.
- Budget-friendly and freezer-friendly!
Ingredients You’ll Need
- Egg and egg whites – I used one whole egg and 2 egg whites, adding 15 grams of high-quality protein to this sandwich, but you can adjust the egg-to-egg white ratio with your macronutrient goals. For an egg-free version, use Just Egg here.
- Avocado Oil Cooking Spray – When making a fried egg for a breakfast sandwich, this is my go-to cooking spray. Olive oil spray or butter works great here, too.
- Ham – I buy Boar’s Head 42% Lower Sodium Deluxe Ham. At 10 grams of protein and 1 gram of fat per serving, you can’t beat it. See below for substitutions.
- Cheese– I used thinly sliced sharp cheddar for a more robust cheese flavor.
- Ciabatta roll/bread – Use your favorite bread or roll here (sourdough is awesome!) and for a gluten-free option, try one of the recommendations listed in the FAQs.
- Mayo – Spreading the bread lightly with mayo adds flavor and moisture while keeping the heavy fillings in place. You can use avocado mayo, regular mayo, light mayo, or make homemade olive oil mayo. It’s super easy!
- Avocado – Avocado gives breakfast sandwiches a boost of healthy fats and fiber. I like keeping it simple with sliced avocado, but mashed avocado, guacamole, or my Protein Avocado Dip is also a delicious and very nutritious option.
How To Make A High Protein Breakfast Sandwich
Step 1: Cook a perfect over-medium egg. Heat a nonstick skillet over medium heat. Spray with avocado oil spray, add the egg and egg whites, and cook undisturbed until the whites are almost set. Flip and cook for another 30-45 seconds or until the whites are thoroughly cooked and the yolk is slightly runny.
Step 2: Toast bread with ham and cheese. Meanwhile, spread the mayo on the inside of the roll. Top with ham and cheese and lightly toast, open-faced, until cheese is melted.
Step 3: Assemble the sandwich. Top with the cooked eggs and sliced avocado.
Step 4: Season and serve. Season with salt and pepper, fold the two sides together and enjoy.
Recipe Tips
- Prefer your eggs scrambled? Whisk the egg and egg whites together in a small bowl before cooking them in a generously buttered small skillet. Cook until the liquid thickens but the eggs are still glossy and moist.
- If you’d like to heat the ham, simply pop it into the microwave for 30-45 seconds. Or, if you have an extra minute, I recommend searing the slices in a hot skillet so the meat browns a bit and the edges get crispy.
- Use a flavored salt to jazz up the flavor. If you can get your hands on bacon salt, it’s a game-changer! Trader Joe’s Everything But The Bagel seasoning is great here, too.
Customize
Have it your way! Make this protein-packed breakfast sandwich with other breakfast meats, veggies, sandwich spreads, and more.
- Swap ham with lean proteins like turkey sausage, bacon, Canadian bacon, gluten-free plant-based breakfast sausage, etc.
- Get creative with the condiments. Instead of mayo, try pesto, Greek feta protein spread, aioli, or hummus.
- If you want more veggies, alfalfa sprouts, pickled onions, sliced tomato, baby spinach leaves, and arugula are always a good idea.
Storing
This sandwich is best immediately while the egg is hot and gooey and the bread is freshly toasted. Wrap leftovers tightly in plastic wrap and refrigerate for 2-3 days.
Recipe FAQs
If you need a gluten-free bread option, the choices listed below do the best job of mimicking the real deal. They toast well and are sturdy enough to support the meat, egg, and fillings.
Schar Ciabatta Rolls
Schar White Bread
Schar Multigrain Bread
Udi’s Soft White Sandwich Bread
Udi’s Multigrain Sandwich Bread
Canyon Bakehouse Mountain White Loaf
Canyon Bakehouse Ancient Grain Loaf
Glutino, Katz, and Franz brand gluten-free English muffins have rave reviews!
Yes and no. For meal prep purposes, I don’t recommend using sliced sandwich bread as it will quickly turn soggy during storage. However, an English muffin will hold up quite nicely in the freezer. My Egg McMuffin copycat sandwich is great for meal prep!
Lightly toast gluten-free English muffins, then assemble the sandwiches without the avocado. Let cool, then wrap tightly in foil, and store in the freezer for up to 3 months. When you’re ready, let the sandwich thaw in the fridge overnight, then reheat it (still wrapped in foil) in a 350° oven or air fryer for 3-5 minutes.
More Breakfast Recipes
- Gluten-free Protein Pancakes with Fresh Peaches
- Breakfast Steak Breakfast Burritos
- Sausage and Egg Overnight Breakfast Casserole
- Savory Breakfast Cookies
If you love this protein-packed breakfast sandwich recipe, I would be so grateful if you could leave a 5-star 🌟rating in the recipe card below. I love reading your comments and feedback!
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High Protein Breakfast Sandwich
Ingredients
- 1 Ciabatta Roll or bread of choice (sourdough, English muffins, and croissants are all great here)
- Avocado oil cooking spray Can also use olive oil spray or butter
- 1 whole egg
- 2 egg whites
- 1.5 oz Boar’s Head low-sodium ham
- 32 g sharp cheddar cheese I love the Sargento thins for sandwiches
- 1 tbsp light mayo or avocado oil mayonnaise
- 1/4 avocado sliced
- salt and pepper to taste
Instructions
- Heat a nonstick skillet over medium heat. Spray with avocado oil spray, add the egg and egg whites and cook undisturbed until the whites are almost set. Flip and cook for another 30-45 seconds or until the whites are thoroughly cooked and the yolk is slightly runny.
- Meanwhile, spread the mayo on the inside of the roll. Top with ham and cheese and lightly toast, open-faced, until cheese is melted.
- Top with the cooked eggs and sliced avocado.
- Season with salt and pepper, fold the two sides together, and enjoy.
Nutrition
- Reese’s PB Overnight Oats - June 23, 2025
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- Boursin Tomato Pasta (Healthy & High Protein) - June 9, 2025
This looks like a perfect start to the day. Seriously. Looks so good.
Thank you Whitni!
Ultimate indeed! I would be one happy gal with a cup of coffee and one of these every morning. 🙂
I think there is no alternative of sandwich in Breakfast
Thank you Christin!