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Healthy Gluten-Free Breakfast Sandwich

While we're having a healthy breakfast of eggs and toast, let's also chat about fitness. Fitness is an important part of maintaining a healthy lifestyle, but what do you do when you hate working out? And I mean really don't like it.

That's me. The idea of working out is awesome, but when push comes to shove, I just would rather take my puppy for a walk and play in the snow. Gyms aren't my jam. Boot camp makes me want to hurl.

I do get on workout kicks. I'll buy DVDs and do it for a few weeks, then my knees start to hurt and I stop. I don't know if it's just in my head or if it's my body telling me that I'm not choosing to the right kind of exercise. Either way, it's absolutely no fun.

What I will say though, is yoga never hurts. Yoga makes me happy. Yoga is the one form of exercise that I actually look forward to. Yoga brings me peace.

Which is why I've decided to challenge myself to practice yoga every single day for the month of February.

Part of this challenge also includes eating right. I feel really strongly that part of eating healthy is to make sure that you're starting your day with a nutritious meal. That doesn't mean just a small piece of fruit or a handful of granola. It means that you're actually eating a meal.

This is a chance to get my metabolism in gear and put my body on the right schedule for the day. I know that I'll end up burning more calories throughout the day, will have more energy and most importantly will actually feel good! Breakfast is essential.

Easy Gluten-Free Breakfast Sandwich - fried egg, sauteed kale, smashed avocado & #glutenfree toast

I've never been the biggest eggs and toast fan – I'd much rather go the sweet route when it comes to breakfast. But since I'm trying to cut back on my sugar intake during the month, eggs are a natural choice.

I settled on a gluten-free breakfast sandwich. They're quick, easy and totally adaptable. Plus, everyone loves them!

To make this breakfast really shine, I toasted up a slice of my high-protein quinoa bread (carbs for energy), topped with some smashed avocado (healthy fats to keep you satiated), then a layer of steamed kale (a blast of nutrients), finished with a fried egg on top (protein to help stay alive).

It's pretty much the ultimate (and easiest) breakfast sandwich on the planet. Oh and it takes less than five minutes to make. Does it get any better than that?

Easy Gluten-Free Breakfast Sandwich

4 from 1 vote
They're quick, easy and totally adaptable. Plus, everyone loves them!
author: Alyssa
yield: 1 serving
Prep: 2 minutes
Cook: 3 minutes
Total: 5 minutes


  • 1 slice high-protein quinoa bread toasted
  • 1/2 avocado mashed
  • 1 cup kale finely chopped
  • 1 large egg


  • Heat a skillet over medium high heat, add a splash of water and kale, and cook until wilted. Transfer to a plate.
  • Return skillet to the stove, drizzle with a little olive oil or butter. Crack egg over skillet and cook until edges have started to crisp, 1 - 2 minutes. Flip and cook until desired consistency (for an over-easy egg, this is 30 seconds to 1 minute more).
  • Assemble sandwich: top toast with avocado, then kale, then top with egg.
  • Enjoy!


Calories: 349kcal | Carbohydrates: 29g | Protein: 11g | Fat: 21g | Saturated Fat: 3g | Cholesterol: 169mg | Sodium: 210mg | Potassium: 877mg | Fiber: 7g | Sugar: 3g | Vitamin A: 7155IU | Vitamin C: 90.4mg | Calcium: 175mg | Iron: 2.3mg
cuisine: American
course: Breakfast, sandwich

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16 comments on “Healthy Gluten-Free Breakfast Sandwich”

  1. Pingback: 5 gluten free breakfast ideas to get your morning started – The Zippy Chef

  2. Pingback: eighty healthy breakfast recipes - Healthy Seasonal Recipes

  3. This is wonderful idea! I love yoga but it’s been a while since I’ve practiced. Can’t wait for the challenge to start 🙂

  4. Avatar photo
    Brandy @ A Mindful Mantra

    That picture is just beautiful. I just HAD to click, and I’m glad I did! This sounds amazing and is just what my sad breakfast routine needs. Also, your yoga challenge sounds exciting! I know yoga always makes me feel better 🙂

    1. Glad you like the looks of it, it’s so easy and seriously tasty! And yes, yoga challenge is going well, I’m loving being back to a daily practice 🙂

  5. Avatar photo
    She Rocks Fitness

    LOVE this recipe and it’s so simple! I don’t have the kale, but I do have all the other ingredients. I too love yoga and find so much comfort on the mat both physically and mentally. It is my happy place.

    1. The challenge is going really well so far, I’m totally loving practicing every day. And yes, this recipe is so easy, yet delicious. I hope you were able to make it your own 🙂

  6. Avatar photo
    Dr. Jennifer Weinberg, MD, MPH, MBE @ www.JenniferWeinbergMD.com

    This is a lovely idea and such a supportive way to go about encouraging physical activity and self-care! Thanks for your work and delicious, healthy recipes! I enjoy following all that you do 🙂

  7. Avatar photo
    Hallie @ Daily Bites

    Great idea! I started my own “Springtime Shape Up” plan today. 🙂 I really love incorporating yoga into my weekly fitness routine. While I don’t practice daily, I’m trying to commit to weekly hot yoga classes to stay limber and loose! Have a blast with your challenge! 🙂

    1. Thanks Hallie! I have yet to try hot yoga, but have only heard good things. Maybe once this month challenge is over, I’ll push myself to get to the studio and try one. Everyone raves about it. Hope your shape up is going well!

  8. I was just thinking to myself the other day that I really want to get back into yoga, but that it’s so expensive to go to classes all the time. I’m signing up for your challenge, and look forward to the longevity that will come with it! Thanks for reading my thoughts 🙂

    1. Thanks for stopping by and sharing, Christina 🙂 I hope you’ve been able to join us and are enjoying the challenge so far!