Eggs are one of my favorite foods. They’re a staple in my house for breakfast. And this healthy egg sandwich recipe is one of my finest creations.
You get several servings of healthy veggies (spinach, avocado, onions, peppers), heart healthy fats, and whole grains to start your day. It’s only 360 belly-filling calories. You can add a piece of fruit with it, or enjoy it by itself. If you’re a vegetarian, just delete the chicken sausage and you’re all set.
Don’t skimp on the bread either. Good bread can make or break this sandwich. I got mine from “Vic the Breadman” at the Royal Oak (Michigan) Farmer’s Market. Vic makes the tastiest whole wheat bread I’ve ever had. Do yourself a favor and get some good whole wheat or whole grain bread.
So check out my healthy egg sandwich recipe below …
|Prep Time||Cook Time||Serves|
|5 min||15 min||2|
- 2 eggs
- 2 egg whites
- 1 slice low sodium muenster cheese
- 2 slices whole wheat bread
- 2 Al Fresco Apple Maple Chicken Sausage links
- 1/2 avocado
- 1/4 cup onion
- 1/4 cup red pepper
- 1/2 cup spinach
- 1/4 cup water
- 1 tsp. olive oil
- Black pepper
Beat eggs and egg whites together and add as much black pepper as you like. Cut onion and peppers into half-inch strips. Heat a pan over medium heat and cook peppers and onions with olive oil until the onions are translucent, about 5 minutes. Remove the peppers and onions and set aside. Add spinach and water to pan and cook until water has evaporated. Spray pan with cooking spray and add the egg. Cook until eggs are done and form two equal sized portions. Toast bread and top each piece with egg, a half slice of cheese, onions, and peppers. Microwave the chicken sausage, cut each link in half, and place on top of cheese. Finish by topping with avocado and black pepper to taste.
360 Calories, 20 g Fat, 26 g Carbs, 6 g Fiber, 21 g Protein, 516 mg Sodium