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.
With 3 ways to cook the eggs, optional flavored English Muffins (Sage and Garlic, so yummy!) And 5 protein boosts, you’ll be able to make this healthy breakfast sandwich recipe countless ways!
Low Calorie Breakfast Sandwiches
What You’ll Find in this Article:
Ingredients in Healthy Breakfast Sandwiches
I like to make my own English muffins. I do this for a couple reasons. First, my healthy version is 50 calories less than store-bought and packed with protein.
Second, I have the option to spice them up (check out the Garlic Sage English Muffins) so they pair perfectly with the other breakfast sandwich ingredients.
And finally, the store-bought English-muffins are packed with preservatives (which can cause weight gain and fat storage) and they are so expensive these days! Try my low calorie low cost version, or get store-bought. It is really up to you what works best with your diet and schedule.
Breakfast Sandwich Ingredients:
- Olive Oil Spray – just a little bit goes a long way, this fine mist helps you save 100’s of calories!
- Egg – I have supplied you with 3 ways to cook for breakfast sandwich eggs!
- Low Calorie English Muffins – you can use my 15 minute Low Calorie English Muffin Recipe, or get store bought. But my healthy version is protein packed and saves you 50 calories!
- Thin Sliced Cheese – I like Sargento thin sliced sharp cheddar cheese, so much flavor for just 45 calories!
- Optional Protein – Below you’ll find 5 optional protein add-ins including my Low Calorie Breakfast Sausage shown in the photo below!
Optional Breakfast Sandwich Proteins:
- Low Calorie Sausage Patty
- Black forest deli ham
- Canadian bacon
- Turkey bacon
- Bacon
How to Make English Muffin Breakfast Sandwiches
These low calorie breakfast sandwiches are so quick and easy, you can whip them up in just 5 minutes.
You can also make a big batch of them and freeze the breakfast sandwiches for later. Just make the “scrambled” version of the eggs (they hold up best when re-heated) wrap the assembled sandwiches in parchment paper, and add to a freezer bag or container. They will hold for 1 month in the freezer and one week in the fridge.
You can pop in the microwave for 1 minute from defrosted, or wrap in a paper towel and microwave for 2-3 minutes from frozen.
How to Make Healthy Breakfast Sandwiches:
- Preheat a skillet over medium-high heat. Spray with olive oil.
- Cook the eggs (see recipe card 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.
Low Calorie Breakfast Sandwich Recipe
These low calorie English muffin sandwiches are quick and easy. And you can customize them with different protein add-ins and 3 ways to cook the eggs. Here are a few more low calorie breakfast recipes I think you’ll love.
More Low Calorie Breakfast Recipes:
Low Calorie Breakfast Sandwiches
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
Nutrition and Calories in English Muffin Breakfast Sandwiches
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