BudgetFriendly Egg Ham and Spinach Sandwich

Diabetes Recipe: BudgetFriendly Egg Ham and Spinach Sandwich

Need a quick, delicious and inexpensive meal for breakfast or dinner? Here is your answer. Eggs are a cheap, high-quality protein source and are fine to eat in moderation.

Prep Time: 15 minutes

This Recipe Serves 4


Cooking spray
4 slices deli-style smoked ham (2 ounces total)
1 tablespoon olive oil
4 cups baby spinach
¼ teaspoon garlic powder
¼ teaspoon fresh ground black pepper
4 eggs
4 teaspoons freshly grated Parmesan cheese
4, 1½ -ounce whole wheat sandwich thins, toasted


  1. Spray a nonstick oven-proof skillet with cooking spray and heat over medium heat. Add ham slices and cook for 1 minute per side. Remove from pan and set aside.
  2. Add olive oil to pan and add spinach to pan, sprinkle with garlic powder and pepper. Sauté until spinach is wilted; remove from pan and set aside.
  3. Crack the eggs into pan; break yolk with spatula to make it run. Cook until egg starts to firm about 30-60 seconds and flip egg. Sprinkle each egg with 1 teaspoon Parmesan cheese. Cook until done and top each egg with 1 ham slice and spoonful of cooked spinach. Place each egg (topped with ham and spinach) on whole-wheat sandwich thin and top with other slice of sandwich thin.

Cost: $6.15

MAKE IT GLUTEN-FREE: If you need this recipe to be gluten-free, serve on toasted whole-grain gluten-free bread.

Recipe Reference

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