Fuel up each morning with this delicious Turkey Breakfast Sandwich! This high-protein breakfast sandwich is packed with spinach, avocado, turkey meat, perfectly cooked eggs, and cheese, all on a toasted English muffin — a delicious way to start your day.   

If you love hearty, filling breakfasts, then you’ll definitely want to save my Scrambled Eggs on ToastJimmy Dean Breakfast Burritos, and Avocado and Egg Toast recipes! They are quick to throw together and are always delicious! 

A hand holding a Turkey Breakfast Sandwich on an English muffin topped with avocado, spinach, turkey, eggs, and cheese.

Why This Recipe Works

  • High protein breakfast sandwich. This best turkey breakfast sandwich is packed with protein — a whopping 30 grams! This is a great way to boost your protein and a perfect post-workout recovery meal. 
  • Macro friendly meal. If you are counting macros, then this is a filling and easy meal for you. 
  • Easy breakfast sandwich. This easy turkey breakfast sandwich comes together quickly (perfect for a busy morning) and is loved by adults and kids alike — just as my 5 year old! 

Ingredient Notes

Turkey Breakfast Sandwich ingredients on a baking sheet: deli turkey meat, spinach, avocado, cheese, eggs, and English muffin.
  • English Muffin: I use a low fat 100 calorie English muffin. You can use regular English muffins, multigrain English muffins, whole wheat, etc. 
  • Eggs: I used 1 large egg and 1 egg white. If you’d like something more filling, use 2 full eggs. Or to reduce calories and fat, use 2 egg whites instead. For fluffy eggs, use 2 whole eggs. 
  • Turkey Meat: I used regular turkey deli meat, thinly sliced. 
  • Avocado: You can slice the avocado and place it on the turkey breakfast sandwich, or you can spread mashed avocado onto one of the English muffin halves. 
  • Cheese: Mix up the cheese if you’d like! You can use Swiss cheese, cheddar cheese, pepper jack cheese, and more! 
  • Spinach: Include a generous handful of spinach for the boost of powerful greens! You’re also welcome to add a slice of tomato if you’d like. 

Step-by-Step Instructions

  1. Toast the bun Place the English muffin in a toaster or toaster oven and toast to your desired crispness. Place on a plate and add the cheese to the slices to warm.
  2. Cook the eggs. Spray a small skillet with nonstick cooking spray and place over medium heat. Crack the egg and egg white into the pan and cook in your desired method (about 2-3 minutes). Using a spatula, fold in half, then in quarters and place egg on top of the cheesy English muffin.
Four images showing how to make an easy and healthy Turkey Breakfast Sandwich recipe.
  1. Top with spinach. Place a handful of baby spinach on top of the eggs.
  2. Warm the turkey meat. In the same skillet, add the turkey meat and warm for 1-2 minutes. Place on top of the egg. 
  3. Top with avocado. Place sliced avocado or smear mashed avocado on top of the English muffin. Sandwich the halves together Enjoy! 
Deli turkey meat in a skillet then transferred to an English muffin that has avocado, spinach, eggs, and cheese amongst the mix.

Recipe Tips

Mix up the meat! You can use ham, chicken, sausage, bacon, etc. You can even add bacon to the sandwich for a turkey bacon breakfast sandwich — can’t go wrong!  

Feel free to use just egg whites if you are looking to reduce calories. Or you can use 2 full eggs. I used 1 full egg and 1 egg white. 

This healthy turkey egg sandwich is delicious as is, but feel free to serve with your favorite sauce or spread — such as ketchup, salsa, barbecue sauce or ranch. 

You can use leftover turkey and cranberry sauce for a thanksgiving twist! 

Note that if you add a sauce or spread, that won’t be included in the nutrition fact in the recipe card. 

You don’t have to toast the English muffin, but I find that it keeps things crisp and is a great contrast to the creamy avocado, chewy meat and soft eggs. 

Make Ahead, Storing, and Freezing

Make Ahead: It only takes 10 minutes to make this turkey breakfast sandwich! You really don’t need to prep anything ahead of time. 

Storing: If you have any leftovers, store them in an airtight container in the fridge. You can also store any of your toppings separately (such as spinach in a separate bag, extra eggs in a separate airtight container, and extra meat or avocado in separate containers). 

Freezing: I don’t recommend freezing this breakfast sandwich as is, but if you’d like to make a few ahead of time to freeze, I would just include the English muffin, egg, cheese, and meat. Wrap in plastic wrap and freeze for up to 1 month. Remove and let thaw or heat in the microwave. Then add your avocado and spinach fillings. 

Recipe FAQs

What are the 3 components to a breakfast sandwich?

This will vary based on who you ask, but the 3 components for me are your bread, your egg, and your protein! 

How many calories in a turkey breakfast sandwich? 

If you stick to the recipe exactly, it is about 430 calories and 30 grams of protein. 

What kind of cheese for a turkey breakfast sandwich?

It’s really up to you! You can pair the breakfast turkey sandwich with Swiss cheese, Colby jack cheese, Monterey Jack cheese, gruyere cheese, pepper jack cheese, and more!

Avocado, spinach, egg, and turkey meat on an English muffin.

More Breakfast Recipes

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Avocado, spinach, egg, and turkey meat on an English muffin.
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Turkey Breakfast Sandwich

This high protein, healthy breakfast sandwich has eggs, spinach, turkey, and avocado. Add a slice of cheese if you're feeling indugent! Trust me, this is the best way to start your morning.
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1 serving


  • 1 English muffin - I use a low fat 100 calorie English muffin
  • 1 large egg
  • 1 large egg white
  • 2 oz deli turkey meat - thinly sliced
  • 1 oz avocado
  • 1 oz cheese - your choice, pepper jack, Colby jack, cheddar, mozzarella etc.
  • small handful baby spinach
  • salt & pepper - for seasoning


  • Toast the English muffin. Place the toasted English muffin on a plate. Immediately after toasting place the slices of cheese on one of the open halves (will help the cheese melt while the bread is still warm). 
  • Spray a small skillet (or egg pan) with nonstick cooking spray. Place over medium heat. Crack the egg and egg white into the pan, season with salt & pepper. Cook the egg and egg white until done, about 2-3 minutes. Carefully fold them using your spatula, in half or fourths so that it’ll fit on the English muffin. Transfer the egg to the top of the cheese covered English muffin half.
  • Add the handful of baby spinach to the top of the eggs.
  • In the now empty skillet warm the turkey meat over medium heat for 1-2 minutes. Then transfer the meat to the top of the egg whites. 
  • Smush the avocado on the top toasted English muffin half. Finally place the two bread halves together to create the best turkey breakfast sandwich. 


Meat: Feel free to swap out the deli turkey meat for deli chicken, rotisserie chicken, or ham. 
If you’re looking to eliminate excess calories you can use 2 egg whites rather than the 1 egg + 1 egg white. 
If you have leftovers, store in an airtight container (or wrapped) in the fridge for up to 2 days. Best enjoyed right after it’s made! 


Calories: 431kcal (22%)Carbohydrates: 32g (11%)Protein: 30g (60%)Fat: 20g (31%)Saturated Fat: 8g (40%)Polyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.02gCholesterol: 232mg (77%)Sodium: 1254mg (52%)Potassium: 473mg (14%)Fiber: 3g (12%)Sugar: 2g (2%)Vitamin A: 595IU (12%)Vitamin C: 3mg (4%)Calcium: 270mg (27%)Iron: 2mg (11%)
Course: Breakfast
Cuisine: American
Did you make this recipe?Please leave a star rating and review on the blog post letting me know how you liked this recipe! Take a picture and tag @saltandbaker on Tik Tok, Instagram, and Facebook so I can see what you’re making!