Healthy Egg Sandwich Breakfast Bento

This is a guest post by Diana, who blogs about her healthy eating ideas at Soap and Chocolate.

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Not everyone eats breakfast as well as lunch at the office, but for those of us who begin work at 9am after a whirlwhind of exercise, showering and primping, it’s convenient to be able to pack a bento-style breakfast the night before in order to cut down on the morning rush time. We all want to preserve those precious minutes of sleep before the alarm goes off!   One of my favorite homemade to-go breakfasts is an omelette sandwich and fruit. This can be done with a myriad of mix-ins and spreads, but for the purposes of this post, I’ve gone with a Mexican theme, just to step out of the bento box a bit.   For my omelette sandwiches, I like to use this box from Fit & Fresh (see the same box used for a salad bento -ed). I also have an adorably tiny flower-shaped egg skillet, which I picked up on a visit to my expat parents in Tokyo last year. The egg flower comes out in a perfectly sized ‘patty’ for my bread. However, you can make a conventional one-egg omelette and just fold as necessary to fit into the container and/or bread that you’re using.

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Recipe: Breakfast Fritatta or Omelette

  To make the omelette, you will need the following ingredients:

  • 1 egg
  • 1 tbsp chunky salsa (I like Newman’s Own)
  • 1/2 oz (15g) shredded cheese (I used Cabot’s 50% reduced fat cheddar)

Method:

  1. In a small bowl, beat together all three ingredients.
  2. Spray your skillet with non-stick cooking spray and heat on low if covering and making your egg like a frittata, as I did. Otherwise, heat to medium or medium-high if making a conventional omelette.
  3. Pour in the egg mixture and cook into your desired shape/format. You can even scramble, if you prefer, it’s just harder to keep inside a sandwich! My flower skillet has a matching lid, so I simply cover and let cook on low until set through.

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Once cooked, remove the omelette from the heat and allow to cool. Now you can assemble your bento. For mine, I lay two slices of low calorie whole wheat bread in the bottom, along with a packet of E-Z Squeeze Guacamole. I found this in the freezer section of my grocery store, and it’s very convenient at 35 calories for a 1-oz packet. It’s also a great source of healthy fat. If this product is unavailable to you, other options are bringing an ounce of any pre-made guacamole or a quarter of a whole avocado, sliced. If you’re really ambitious, you could even make your own guacamole!   gp1-section2.jpg

The ice pack rests on top of the bread and guacamole and the two smaller containers fit in the molded grooves on the top side to keep them still. Put your omelette in one and 100g of fruit in the other. For this bento, I chose fresh strawberries. Snap on the top lids and refrigerate. Ready to go whenever you are!

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When you’re ready to eat this, just spread the guacamole on your bread and stick your omelette between the slices to make a sandwich. It’s a bonus if there is a microwave available to you in your office/destination so you can reheat the egg for a minute first. I like to warm up the bread for a couple seconds as well.

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This bento takes me about 15 minutes to put together and contains 10 grams of fat, 17 grams of protein and 37 grams of carbohydrates, broken down as follows:

  • 1 egg, about 74 cal.
  • 1 tbsp salsa, 5 cal.
  • 1/2 oz light cheese, 35 cal.
  • 2 slices light wheat bread, 80 cal.
  • 1 oz guacamole, 35 cal.
  • 100g strawberries, about 32 cal.

Total calories: 261   gp1-sandwich2.jpg

If you enjoy this kind of breakfast, get creative with other mix-ins for the omelette. I love the spinach and feta cheese combination; or pair a touch of marinara with parmesan. For the spinach-feta omelette, I would bring a tablespoon of hummus to spread on my bread, and for the marinara-parmesan omelette I would bring a teaspoon or two of pesto or other olive oil-based spread.   I hope you have a chance to try the breakfast bento! It’s a real time-saver for me, and one less thing to think about in the morning, as I prepare both my breakfast and lunch bentos the night prior. At any rate, it beats the heck out of an Egg McMuffin nutrition-wise. Happy bento-ing!

  Diana, Soap and Chocolate

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And visit our sister site, Just Hungry for great Japanese home recipes and more.

13 comments

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Re: Healthy Egg Sandwich Breakfast Bento

Hi Maki,

This is my kind of breakfast! Ciao, O

Re: Healthy Egg Sandwich Breakfast Bento

Looks great! Thank you for sharing it~! I am going to try to make it one day!

Re: Healthy Egg Sandwich Breakfast Bento

This looks delish! I love that omelet pan too.. so cute! Going to try this one day - never thought of putting guac on an egg sammie.

Re: Healthy Egg Sandwich Breakfast Bento

Hey! I have that box! What a great idea for it's use! I'll have to try that one. Around here breakfast is often a quick bowl of cereal, or a protein bar grabbed on the way out the door. I like this idea better!

Re: Healthy Egg Sandwich Breakfast Bento

I eat both breakfast and lunch at work too. My standard breakfast takes about 2 minutes to prepare at home. Microwave a cup of water for 2 minutes. While that's heating, I put 3/4 cup oatmeal (not instant) into a soup thermos, add a dash of salt and a small spoonfull of brown sugar, honey, maple syrup, cinammon or whatever strikes me that morning. When the water just comes to a boil, pour it into the thermos (just under a cup in mine). Add the lid and shake a few times.

By the time I get to work, it's fully cooked and still hot. This makes for a dry oatmeal, if you like it creamier you can add milk afterwards or reduce the amount of oatmeal flakes to start.

Re: Healthy Egg Sandwich Breakfast Bento

I may try this, but how long does it take you to get to work? Would 15 minutes be long enough?

As for the original post:
Instead of bread you could also use an english muffin or bagel of your choice. As I prefer those over bread I would certainly substitute. I'll definitely try this much cheaper then what I usually do, stopping by the bagel place.

Re: Healthy Egg Sandwich Breakfast Bento

The guacamole and omelette combo looks delicious! Although I think that omelette goes better with plain white bread; or slightly toasted whole wheat bread

Re: Healthy Egg Sandwich Breakfast Bento

I am new to your blog, but this is great. I am going to have to give it a try.

Re: Healthy Egg Sandwich Breakfast Bento

I love that phrase "just to step out of the bento box" ha ha ^^

Re: Healthy Egg Sandwich Breakfast Bento

For those wishing to make their own guacamole, it's fairly easy. I like mine rather plain: mashed avocado, lime juice, salt, and pepper. I've continued to meet people who seem mystified by guacamole, but the only real mystery is learning how to avoid eating it all in one go.

Re: Healthy Egg Sandwich Breakfast Bento

Guacamole was explained to me this way: use two avocados - or two halves - and mash the first one with the juice, spices, onion, peppers, whatever. Mix it well. The second one gets diced and then mixed in at the very end. That way you get the chunky goodness and the creamy texture.

Re: Healthy Egg Sandwich Breakfast Bento

since heat rises and cold sinks, you could flip the box upside down while the beautiful bento is waiting to be et. that way the strawberries and egg will chill more than the bread.

Re: Healthy Egg Sandwich Breakfast Bento

Where'd ya get that cool flower pan?

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