Spinach and Egg Sandwich

All Good Things Organic


  • plum tomatoes, sliced
  • 1/3 Cup  shredded smoked Cheddar cheese
  • plain bagels, split
  • large eggs
  • 2 1/2 Tablespoons  extra-virgin olive oil
  • shallot or 1/4 red onion, thinly sliced
  • 6 Cups  baby spinach (about 6 ounces)
  •   Salt and pepper, to taste
  • large cloves of garlic, minced
  • small bell peppers, sliced lengthwise

This recipe puts an elegant twist on the classic breakfast sandwich, combining iron-rich spinach with a fried egg and smoked Cheddar cheese for a nutritious and satisfying start to the day, or to any part of the day.


Preheat the broiler. Arrange the tomatoes on one half of a large rimmed baking sheet and sliced bell peppers on the other side. Broil the tomatoes and peppers until they begin to soften, about 2-4 minutes. Remove from the broiler. Arrange the bagels on the other half of the baking sheet and brush with 1 tablespoon of olive oil. Set aside.

Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium heat. Add the shallot and cook, stirring, until soft, about 2 minutes. Add the minced garlic, stir, and allow to cook for about 2 minutes. Stir in the spinach until wilted and season with salt and pepper, to taste. Transfer the mixture to a bowl and keep warm. Wipe out the skillet.

Heat the remaining ½ tablespoon of olive oil in the skillet over medium-high heat. Crack the eggs into the pan and fry until the whites are set but the yolks are still runny, about 5 minutes. Remove the pan from the heat.

Top the tomatoes and bell peppers with the cheese. Return the tomatoes and bell peppers, along with the bagels to the broiler and broil until the cheese is melted, about 2 to 3 minutes. Divide the bagels among plates, then top each with some of the spinach mixture and a fried egg. Serve with the broiled tomatoes and bell peppers. Enjoy!


Calories per serving:

562 calories

Dietary restrictions:

Balanced, High Fiber

Daily value:



  • Fat 88g 136%
  • Carbs 268g 89%
  • Saturated 28g 142%
  • Fiber 21g 85%
  • Trans 1g
  • Sugars 57g
  • Monounsaturated 40g
  • Polyunsaturated 12g
  • Protein 101g 202%
  • Cholesterol 827mg 276%
  • Sodium 2,746mg 114%
  • Calcium 1,854mg 185%
  • Magnesium 378mg 95%
  • Potassium 3,116mg 89%
  • Iron 26mg 145%
  • Zinc 11mg 75%
  • Phosphorus 1,463mg 209%
  • Vitamin A 1,901µg 211%
  • Vitamin C 468mg 780%
  • Thiamin (B1) 3mg 195%
  • Riboflavin (B2) 3mg 198%
  • Niacin (B3) 25mg 125%
  • Vitamin B6 2mg 120%
  • Folic Acid (B9) 1,068µg 267%
  • Vitamin B12 2µg 42%
  • Vitamin D 4µg 1%
  • Vitamin E 48mg 242%
  • Vitamin K 885µg 1,106%
Have a question about nutritional data? Let us know.
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