Egg Frittata Breakfast Sandwiches

Skip store-bought breakfast and make your own healthier version.  This time, I improved on these breakfast sandwiches with egg frittata as sandwich fillers. These are great make-ahead breakfast sandwiches.

Our family enjoys egg frittata including Onion Egg Frittata, Gouda Cheese Egg Frittata, Pico De Gallo/Salsa Egg Frittata, Frozen Veggies Egg Frittata, Fish & Oats Egg Frittata (made with leftover fish!).

Make a batch, wrap up the extras and warm them up when required.


The idea of make-ahead is to save time especially when the day gets busy. However, you still have to fork out some time about 20 minutes or so, during less hectic days to make this happen; or more accurately, make the egg frittata happen. This is an easy version of entirely-oven-baked egg frittata, all for the sake of us, the busy humans.

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Seaweed Avocado Egg Salmon Wrap Sandwich

I could not wait to try this seaweed wrap hack since the tortilla wrap hack got into me sometime ago.

There are many options to fill the four quarters of seaweed nori sheets. Here is one with egg, cucumber, avocado and salmon.

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Rise and Puff Healthy Tortilla

Recently, I had the opportunity to try one of the most amazing tortilla products* from Rise and Puff. Besides Organic Tortilla and Original Tortilla which I tried, Rise and Puff also has other offerings e.g.  Gluten-Free Tortilla and Everything Tortilla.


What makes Rise and Puff unique and stand out among other competitor tortilla products is the simple and clean ingredient list. Just four clean ingredients in this award winning Original Tortilla: Unbleached Wheat Flour, Water, Avocado Oil, Sea Salt.

I am sold!

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Korean Pork Belly Lettuce Wraps

These easy Peas and Corn Lettuce Wraps and Tuna Chickpea Lettuce Endive Wraps are perfect summer food. Fuss-free preparation to save you from time behind the stove and light, refreshing yet satisfying on warm summer days. These recipes already require minimum effort but what's quicker than 15-minute recipes? Less than 15-minute recipe! By depending on store-bought fillings to load up the lettuce and making a satisfying meal out of it.

The Korean supermarket over here got it all planned out for the busy cooks. Their store-bought package of cooked pork belly even comes with raw garlic, sliced jalapeno and spicy sauce. All I had to do was to prepare lettuce and this delicious Korean Pork Belly Lettuce Wraps is ready.

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Low-Carb/No-Carb Duck Collard Wraps

An updated post on Collard Wraps filled with shredded (leftover) duck instead of chicken, carrots, red cabbage and cucumbers. A guilt-free healthy and flavorful wrap/roll, best enjoyed in summer-like temperatures.


----------Two Years Ago----------
Low-carb or no-carb seekers for Healthy Rainbow Veggies Lavash Wrap or Veggie Egg Omelet and Sweet Potato Tortilla Wrap can now turn to this quick and easy Chicken Collard Wraps.


A fuss-free recipe using collard greens (cabbage is a good alternative) and leftover chicken.

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Tortilla Egg Pancake DanBing 蛋饼

Besides 15-minute Flour Tortilla Chips, you can also make delicious crisp-outside soft-inside egg pancakes or Chinese DanBing 蛋饼 from leftover flour tortilla.


Enjoy the pancakes as-is or if you prefer, you can also fill them up just like how you would do to a wrap.

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Crabs Veggie Wraps/ Bowl

These Oven-Baked/Roasted Soft-Shelled Crabs may not be as equally crispy as deep-fried battered ones but they are perfectly justified as low-calorie high-protein seafood filling healthy wraps;

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Low-Carb/ No-Carb Chicken Collard Wraps

Low-carb or no-carb seekers for Healthy Rainbow Veggies Lavash Wrap or Veggie Egg Omelet and Sweet Potato Tortilla Wrap can now turn to this quick and easy Chicken Collard Wraps.


A fuss-free recipe using collard greens (cabbage is a good alternative) and leftover chicken.

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Oven-Baked Tomato Eggs

Tomato Egg Stir-Fry 番茄炒蛋 is a such a common and popular dish that every home-cook has his or her way of cooking at home.

Sometimes, Tomato Egg Stir-Fry has more sauce and is "gravy-like" - perfect when paired with steamed rice; and other times, it can also be made with less (or no) sauce at all - Green Heirloom Tomato with Eggs - which can be delicious fillings in sandwiches, burgers or wraps.

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TraderJoes Salad with Almonds, Apples

Store-bought packaged salad blends is amazing meal-prep hack to save time and effort when preparing these grain bowl/ veggie bowl workout meals. This is also a chance to pamper oneself when there is no need to be behind the kitchen counter for prolonged periods slicing/shredding vegetables, and able to go straight to assembling these bowl-meals.

My favorite package salad blend is the Trader Joes Cruciferous Crunch Collection of shredded kale, brussel sprouts, broccoli, green cabbage and red cabbage.


Homecooks (like myself) who are still using kitchen knife to slice and dice vegetables (we have no other gadgets like this Multi-Blade Adjustable Mandoline Slicer, Cutter, Shredded for shredding, slicing, dicing etc. ) will probably agree that especially for vegetables, this part of meal-prep is the hard-core.

All said, store-bought bagged salads do not come cheap (and I am still a budget-conscious meal-planner, hoping to stretch the dollar as far as it goes), so cheat-days for convenient, no-fuss meal-prep, are saved for times when a mental and physical break from these tedious kitchen chores is much needed.

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Egg Guacamole English Muffin

As the pantry did not have tortilla chips in order for guacamole (see Easy Homemade Guacamole) to serve its purpose as a dip (also see Sardine Cheese Dip), the guacamole is used here as a condiment or dressing-spread (option to use Homemade Pesto as dressing-spread) for this homemade egg English muffin.

Now, does this look like delicious breakfast? Breakfast for lunch or light weeknight dinner, anyone?

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Chicken Cabbage Sandwich Wrap

Theme days or theme nights make meal planning so much easier. In our family, Wednesday and Friday means sandwiches/wraps lunches e.g. Chicken Salad Sandwich, Rainbow Veggies Wraps.

Do you have a theme day or theme night?

On sandwich Wednesdays and Fridays, the brain is switched to auto-mode for lunch preparations. There is no need to even think of what's for lunch and THAT, ITSELF is a real time-saver.

The "sandwiches" can come in different forms - sandwich pockets. wraps, burgers.

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Avocado, Cucumber, Kale Chicken Burger

Not chicken salad sandwich or wrap, but assembled and built as chicken burger filled with leftover shredded chicken, kale and cucumber.


Avocado, mashed and smeared on the bun, replaces the oil-based dressing used in this chicken salad sandwich.

This can also easily come together as salad without the bun (carb-free option).

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Chicken Salad Sandwich/ Leftover Turkey Sandwich

Leftovers from Tandoori Chicken Salad? The leftovers can conveniently be used as fillings for sandwiches and wraps; and especially when making sandwiches using pita bread, this Tandoori Chicken Salad can easily be stuffed into the bread pockets.

What if you did not make Tandoori Chicken Salad? Don't worry, this Easy Chicken Salad made from leftover rotisserie chicken will also do the trick.

YESsss, yes, and yes! Of course, leftover turkey works perfect and in fact, so appropriate after all the Thanksgiving turkey leftovers.

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Chicken Hot Dog Sausage Baguette

It's summer hot dog season, and there is always a "better" hot dog to work on. When I prepared Chicken Hot Dogs with Sauteed Kale last time, I made it a point to use "better" sausages (best is to make your own), "better" hot dog buns (best to bake your own), and "better" sauce (best to have NO sauce).

Out of these, going without sauce was the easiest (to practice). I also chose just-a-few-ingredients baguette bread as the bun and minimal-ingredients-list, low-sodium sausages (True Story Foods Organic Organic Chicken Hot Dogs)


Besides, these brightly colored vegetables of arugula, red bell peppers, red onions, and purple cabbage balance out the guilt in making this hot dog healthier and more nutritious.

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Healthy Rainbow Veggies/ Vegetables Wrap

A vegetables or veggies wrap is a great way to consume vegetables on the go. The "bread" becomes an edible "container" that houses the brightly-colored vegetable salad.

It is not easy to load up on veggies in a sandwich (see Perilla Leaf, Egg Cucumber Sandwich), due to the usable "real estate" on two slices of bread (technically, it is just the area of one slice). I mean, how much (and how high) can you go, to make it easy to eat?


However, a wrap is somewhat different. First, the surface area is bigger. Second, the "bread" used (be it tortilla, or lavash bread) is pliable enough to roll. This way, more veggies get loaded in, yet still less of a mess to eat.

That is my personal experience of a sandwich vs a wrap. Do you have your experiences to share, when it comes to making a vegetable sandwich vs a wrap?


Some easy and healthy veggie wrap ideas I wish to share with you today:

The above, a Rainbow Veggie Wrap using lavash bread with layers of colorful veggies - collard greens, beets, bell peppers, Casper kale, peppercress.

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Perilla Leaf, Egg, Cucumber Sandwich

Other than the regular grocery stores e.g. Sprouts Farmers Market, Trader Joes, and Whole Foods Market, there are also Korean, Japanese, Chinese grocery stores in the vicintiy. These stores are where I discover new ingredients - ingredients that typically don't show up in the regular stores.


Visiting the Korean supermarket reminded me of the Korean dishes I have made in the past e.g. Easy and Healthy Korean Bibimbap, Korean Spicy Tofu, Korean Spicy Chilled Tofu. I realized it has been some time since I prepared any Korean dishes! However, even with the perilla leaves from the Korean supermarket, sandwiches instead of Korean dishes came to mind. Where is that Korean spark? I wonder.

Popular in Korean cuisine, perilla leaves are commonly used as a wrap for rice, barbecued meats and vegetables, so I don't see any conflict by layering the leaves into this egg, apple and cucumber sandwich. With herb nuances of mint, basil and anise, the perilla leaves brought an ordinary egg sandwich to life.

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Tuna Chickpeas Lettuce Endive Wraps 鱼松鹰嘴豆生菜包

For some of you wondering what Tuna Floss is, do check it out on Wikipedia. Tuna Floss belongs to this group of dried and seasoned shredded meat snack (e.g. Pork Floss, Chicken Floss) with light and soft cottony texture. Most of the times, you can find this processed food item in Asia; and in some Chinese supermarkets in the United States.

Often salty, chicken/pork/fish floss is often used to complement bland foods/dishes, for example, as toppings on plain porridge/congee or to fill up a sandwich.


With the concept of "shredded", "seasoned" and "dried", you can jolly well make meat floss at home. I would not say it is complicated; but definitely it is a tedious process that requires patience. In fact, avid homecooks have it homemade so that they can make healthier meat floss versions. Store-bought meat floss is often over-seasoned (high sodium, high sugar) and contains added preservatives in order to make the "meat" tasty and give it a longer shelf-life. Only when it is DIY, made from scratch at home, that seasonings can be toned down with no added preservatives.

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Tortilla Egg "Pancake" 新式玉米饼蛋饼

Stuck with leftover corn tortilla from making chickpea tacos? Give it a new twist. Use tortilla as the wheat flour-batter base to make egg pancake (蛋饼 Dan Bing) or scallion pancake (葱油饼).


These pancakes are like super-thin sandwiches, aren't they? They will be convenient on-the-go, and easy as no-mess quick-bites.

As these store-bought corn tortilla were on the thick side, the resulting egg pancakes were chewier, and crispier at the edge; compared to store-bought pancake that is typically softer to bite.

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Sardine Ricotta Cheese Spread/ Pâté 沙丁鱼里科塔奶酪酱

When it comes to sliced cheese, I usually go for Swiss. How about you? With sliced cheese, the fastest (proper) lunch ever, will be two slices of whole-wheat bread, sandwiching Swiss cheese and organic microgreens.

Well. talking about trying something different, I got my hands on a little tub of whole milk ricotta cheese for the first time! From Trader Joes. The ingredient list seems acceptable: whey, acetic acid, salt. Of course, there was something in my mind that I wanted to make.


Canned sardines was mashed into this creamy ricotta cheese to make a protein-packed spread or pâté. A spreadable paste that can be used as easily as...just like lathering creamy peanut butter on bread/toast and crackers. Now, with this homemade sardine-cheese spread, I can have another super-quick sandwich option besides a basic sliced-cheese sandwich.

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