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High-Protein Low-Calorie Breakfast Sandwich

A simple 4-ingredient breakfast sandwich packed with 30 grams of protein and under 300 calories, perfect for busy mornings and meal prep.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 1 sandwich
Course: Breakfast
Cuisine: American
Calories: 290
Ingredients Equipment Method Notes

Ingredients
  

  • 1 whole wheat English muffin split in half
  • 1/2 cup liquid egg whites or 4 large egg whites
  • 1 slice reduced-fat cheddar cheese
  • 2 slices turkey bacon
  • Cooking spray
  • Salt and pepper to taste
  • Ketchup or sauce of choice optional

Equipment

  • Nonstick skillet
  • Toaster
  • Spatula

Method
 

  1. Heat a nonstick skillet over medium heat and cook 2 slices of turkey bacon until crispy, about 3-4 minutes per side. Remove and set aside on a paper towel.
  2. Wipe the skillet clean with a paper towel and spray with cooking spray.
  3. Pour 1/2 cup liquid egg whites into the skillet. Season with salt and pepper and cook undisturbed for about 2 minutes until set on the bottom.
  4. Gently fold the egg whites into a square shape to match the size of your English muffin and cook until fully set.
  5. While eggs are cooking, toast the English muffin until golden brown.
  6. Place the cheese slice on top of the hot cooked egg whites to melt slightly.
  7. Assemble the sandwich by layering the bottom muffin half, egg whites with cheese, turkey bacon, optional sauce, and top muffin half.
  8. Serve immediately or wrap in foil for meal prep storage.

Notes

For meal prep: wrap cooled sandwiches in foil and refrigerate up to 3 days or freeze up to 2 months. Reheat from refrigerator in microwave for 60-90 seconds. Reheat from frozen for 1.5-2 minutes, flipping halfway through. Customize with spinach, tomatoes, avocado, or different cheeses.
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