Healthy Whole Wheat Breakfast Sandwich Recipe
created by
Emily O. 05/19/2024
"30 g of protein breakfast sandwich"
"Your breakfast sandwich with 30g of protein looks delicious and is a great choice for starting your day Emily! Protein in the morning can help keep you feeling full and satisfied until your next meal. Good job!"
See commentsIngredients
- 8 slices whole wheat sandwich bread
- 8 large eggs
- 4 slices low-fat cheese (e.g., cheddar or mozzarella)
- 4 slices turkey bacon or lean ham
- 1 cup fresh spinach
- Salt and pepper to taste
- Cooking spray or a small amount of olive oil
Instructions
- 1. In a skillet, cook the turkey bacon or ham over medium heat until crispy. Remove and set aside.
- 2. In the same skillet, spray with cooking spray or add a small amount of olive oil. Crack the eggs into the skillet, season with salt and pepper, and scramble until fully cooked (about 3-4 minutes).
- 3. While the eggs are cooking, toast the whole wheat bread slices.
- 4. Assemble the sandwich: On one slice of bread, layer the cooked eggs, cheese, turkey bacon, and fresh spinach. Top with another slice of bread.
- 5. Repeat for the remaining sandwiches. Serve warm.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 30g |
| Carbohydrates | 30g |
| Fiber | 6g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 4g |
Health Benefits
This Healthy Whole Wheat Breakfast Sandwich is rich in lean protein from eggs and turkey bacon, which helps keep you full throughout the morning. Whole wheat bread provides fiber, aiding digestion and promoting satiety. Spinach adds essential vitamins and minerals, making this sandwich a balanced choice for breakfast. It fits well into various diets, including Mediterranean and low-carb, while being mindful of calorie intake.
Serving Suggestions
- Pair with a side of fresh fruit like berries or an apple for added fiber and vitamins.
- Enjoy with a glass of unsweetened almond milk or herbal tea.
- Garnish with sliced avocado or a sprinkle of hot sauce for extra flavor.
Recipe Variations and Adjustments
whole wheat sandwich bread recipe
Use homemade whole wheat sandwich bread for a fresher taste and control over ingredients.
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 in the morning.
Is this sandwich suitable for meal prep?
Absolutely! You can make several sandwiches and store them in the fridge for quick breakfasts.
Can I freeze this sandwich?
Yes, you can freeze the assembled sandwich. Just wrap it tightly and reheat when ready to eat.
What can I use instead of eggs?
You can use tofu or chickpea flour to create a vegan version of this sandwich.
How can I make this sandwich spicier?
Add jalapeños or a spicy sauce to the sandwich for an extra kick!
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Whole Wheat Breakfast Sandwich because it’s a perfect blend of convenience and nutrition. Packed with lean protein and fiber, it keeps you feeling full and satisfied throughout the morning. Whether you're on the go or enjoying a leisurely breakfast, this sandwich is easy to prepare and deliciously satisfying. It’s a great way to start your day right while supporting your weight loss goals!
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"30 g of protein breakfast sandwich"
"Your breakfast sandwich with 30g of protein looks delicious and is a great choice for starting your day Emily! Protein in the morning can help keep you feeling full and satisfied until your next meal. Good job!"