These Low Calorie Breakfast Sandwiches are just 204 calories, have 13g of protein, and come with 5 optional add-in protein boosts! I have also supplied you with a low calorie English muffin recipe that you can make in 15 minutes. Though store-bough English muffins work just fine too.
Ingredients You’ll Need
- Olive Oil Spray
- 1 egg
- 1 Low Calorie English Muffin
- 1 thin slice cheddar cheese
Optional Proteins:
- 1 cooked Low Calorie Sausage Patty
- 1-2 slices black forest deli ham
- 1-2 slices cooked Canadian bacon
- 1 cooked slice of turkey bacon halved
- 1 cooked slice bacon halved
Low Calorie Breakfast Sandwiches
Healthy Breakfast Sandwich Meal Prep and Storage
Meal Prep: Assemble the sandwiches and wrap individually in parchment paper. Place all the sandwiches in a gallon freezer bag and place in the fridge or freezer.
Storage: Store in the refrigerator for 5 days or the freezer for a month.
Reheating: Remove the parchment paper and wrap the sandwich in a paper towel. Microwave for 1-2 minutes if defrosted, or 2-3 minutes for frozen.
Low Calorie Breakfast Sandwich
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Low Calorie Breakfast Sandwich
Ingredients
Optional Proteins:
- 1 cooked Low Calorie Sausage Patty
- 1-2 slices black forest deli ham
- 1-2 slices cooked Canadian bacon
- 1 cooked slice of turkey bacon halved
- 1 cooked slice bacon halved
Instructions
3 Ways to Cook the Eggs:
- Scrambled – crack the egg into a bowl and whisk well. Add to the hot skillet and allow to cook until mostly set. Fold the outer parts of the cooked eggs over the middle until you have an English muffin sized square of eggs. Flip and cook until completely set.
- Over Easy – Crack the egg into the hot skillet, cook for 2-3 minutes until the whites are set, but the yolk is still runny.
- Over Hard – Crack the egg into the hot skillet. Cover and cook for 3-5 minutes until the whites and yolk are set.
How to Make Breakfast Sandwiches:
- Preheat a skillet over medium-high heat. Spray with olive oil.
- Cook the eggs (see above for 3 ways) in the hot skillet.
- Meanwhile, add the English muffin to a toaster and toast until desired doneness.
- Add the cheese to the bottom half of the English muffin, top with any desired protein, the cooked eggs and then the top of the English muffin.
- Serve hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Healthy Breakfast Sandwich
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