Healthy Egg and Cheese Sandwich Recipe
created by
corinne R. 04/20/2024
"Dinner : Egg aandiwich on whole wheat sandwich thin. Side of brown rice lentils and spelt"
Ingredients
- 4 whole wheat sandwich thins
- 4 large eggs
- 4 slices of low-fat cheese
- 1 cup cooked brown rice
- 1 cup cooked lentils
- 1 cup cooked spelt
- Salt and pepper to taste
- Olive oil spray or a small amount of olive oil
Instructions
- 1. Begin by cooking the lentils, brown rice, and spelt according to package instructions. This can be done ahead of time for convenience.
- 2. In a non-stick skillet, spray a little olive oil and heat over medium. Crack the eggs into the skillet, season with salt and pepper, and cook until the whites are set and the yolks are cooked to your liking (about 3-5 minutes).
- 3. While the eggs are cooking, toast the whole wheat sandwich thins until golden brown.
- 4. Once the eggs are done, place a slice of cheese on top of each egg and cover the skillet for a minute to melt the cheese.
- 5. Assemble the sandwich by placing the cheesy egg on the bottom half of the sandwich thin, topping it with the other half.
- 6. Serve the sandwich alongside a portion of the cooked brown rice, lentils, and spelt.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 20g |
| Carbohydrates | 45g |
| Fiber | 10g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 5g |
Health Benefits
This Healthy Egg and Cheese Sandwich is rich in lean protein from the eggs, which helps keep you full and satisfied. The whole wheat sandwich thins provide fiber, aiding digestion and promoting a feeling of fullness. Lentils and spelt are excellent sources of plant-based protein and fiber, making this dish a great fit for various diets, including Mediterranean and plant-based. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad for added vegetables and nutrients.
- Enjoy with a glass of unsweetened iced tea or water infused with lemon for a refreshing drink.
- Garnish with fresh herbs like parsley or cilantro for added flavor.
Recipe Variations and Adjustments
whole wheat sandwich bread recipe
Use whole wheat sandwich bread instead of sandwich thins for a more traditional sandwich experience.
FAQs About This Recipe
Can I make this sandwich ahead of time?
Yes, you can prepare the components ahead of time and assemble the sandwich when ready to eat.
Is this recipe suitable for meal prep?
Absolutely! You can cook the grains and lentils in advance and store them in the refrigerator for easy assembly.
Can I use different types of cheese?
Yes, feel free to use any cheese you prefer, just be mindful of the fat content.
How can I make this recipe vegan?
You can replace the eggs with tofu scramble and use vegan cheese or avocado.
What can I serve with this sandwich?
A side salad or steamed vegetables would complement this meal nicely.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Egg and Cheese Sandwich because it’s a perfect blend of taste and nutrition. Packed with lean protein from eggs and fiber from whole grains, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it’s quick and easy to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that feels indulgent while supporting your health goals!
Recipe created by Fitmate Coach; inspired by corinne R.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Dinner : Egg aandiwich on whole wheat sandwich thin. Side of brown rice lentils and spelt"
"A perfect addition to your egg sandwich full of fiber ****"