Low Calorie Breakfast Sandwich (fast, make ahead, freezer)

I love a delicious breakfast sandwich. Whether it’s fast-food breakfast sandwiches or hand crafted from a local deli, it has been a morning staple in my life as far as I can remember. Unfortunately those juicy delicious NY breakfast sandwiches I used to get? Over 700 calories. Jimmy Dean Breakfast sandwiches? Over 400 calories. So I set out on a mission to make the best low calorie breakfast sandwich that’s easy to make – a perfect low calorie option for breakfast, fast enough to fit into any morning routine and something the whole family will love.

This recipe is so easy, packs plenty of protein and the best part is you can breakfast meal prep these healthy breakfast sandwiches. Just grab and go throughout the week.

NEED MORE HEALTHY BREAKFAST IDEAS?

Check out my low calorie avocado toast or my egg bake that has delicious fluffy eggs.

Check out some of my other breakfast recipes! All are a great option for anyone on a low calorie diet.

INGREDIENTS

Egg Whites – you could use whole eggs or a mix of both.

Bacon Crumbles – Alternatively you can use Canadian bacon, turkey bacon, turkey sausage, pork sausage or classic bacon. The most bang for your calorie buck will come from the a lean protein source.

Slices of American Cheese – Alternatively you can use shredded cheddar cheese if you don’t have slices.

Light English Muffins – I use the light english muffins that are 100 calories per muffin. If you can’t find light, look for the buttermilk muffins. They are a little less calorie dense than the regular ones.

Everything but the bagel seasoning – If you don’t have this don’t worry, you can just use salt and pepper to taste.

EQUIPMENT

I use a donut pan to make my homemade breakfast sandwiches! It cooks the eggs into a perfect circle that fills the entire english muffin. If you don’t have a donut pan you can use a jumbo muffin pan (just don’t overfill the cups!) or a 8×8 sheet pan. Once eggs are baked you’ll cut them into 6 equal slices on the sheet pan.

HOW TO MAKE THIS LOW-CALORIE BREAKFAST OPTION

Preheat oven or toaster oven to 350F.

Prepare your donut pan by giving it a light spray with nonstick cooking spray.

Measure out egg whites and pour equally into each donut mold, sprinkle in bacon crumbles, everything but the bagel seasoning, and tear up American cheese into tiny slices. add them in too!

Bake for 15 minutes, remove from oven and let cool.

Remove cooked egg from donut pan and place on english muffins. Optionally add an additional half slice of cheese to each sandwich.

Enjoy now or wait to fully cool before freezing.

WHAT’S THE BEST WAY TO FREEZE AN EGG SANDWICH?

Freezer breakfast sandwiches have become extremely popular, They are one of the most common make ahead breakfast recipes I’ve seen and for good reason. They are a great way to start your day and they are much cheaper to make at home instead of running to get a McDonald’s egg McMuffin.

I’ve found the best way to freeze a low calorie breakfast sandwich is to double wrap it. First you’ll wrap it tightly with cling wrap. The goal is to get out as much air without squishing the sandwich. Once wrapped tightly in cling wrap your going to wrap it again in aluminum foil. This is the easiest way to keep the sandwiches from getting freezer burned.

HOW DO I REHEAT A LOW CALORIE BREAKFAST SANDWICH?

To re-heat wrap the sandwich in a paper towel then place in the microwave for 60 seconds. If they need a bit more time add 30 seconds. I don’t recommend thawing the frozen breakfast sandwiches in the fridge as they might become soggy.

WHAT ARE THE CALORIES / MACROS?

Our low calorie breakfast sandwiches are not only low calorie but they also pack an impressive amount of protein.

They are 152 calories per sandwich packing 12.6 grams of protein.

The total macros are: 27 g carbs, 2 g fat and 12.6 g protein.

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