A breakfast sandwich is a quick and easy way to get your morning meal, but they can be a bit fattening. Fortunately, you can make a healthy breakfast sandwich if you choose the right ingredients—here’s how.
Egg Whites vs. Whole Eggs
If you’ve ever seen egg whites on the shelves at your local grocery store, there’s a good reason. Egg whites are lower in calories than egg yolks but contain more of some vital nutrients like protein and potassium. The yolk of an egg has about 55 calories while the white only has about 17.
Substituting egg whites for plain old eggs is a great way to cut the calories in your breakfast sandwich. The best part is you’ll hardly even notice if you add other delicious ingredients.
Cut the White Bread
Whether you’re making your sandwich on an English muffin or two pieces of bread, using a whole grain product can help boost your breakfast sandwich. While the caloric value of white and wheat bread is pretty much the same, wheat bread is packed with more nutrients because it isn’t processed as much.
Make a Meat Audible
Most people turn to bacon or sausage when they make a breakfast sandwich, but there are other, healthier meats you can use. Canadian bacon has about 90 calories in two slices which makes it a good option. If you’re stuck on bacon and sausage, you can buy turkey-based products to cut back on the calories and cholesterol a bit.
Veg It Up
If you’ve been eating your breakfast sandwich with no vegetables, you’re doing it all wrong. Eggs and breakfast meats go perfectly with vegetables like spinach, tomatoes, onions, and even mushrooms. If you like avocado, you can add a bit of that, too.
For added convenience, you can even prepare a mixture of eggs and vegetables for each morning ahead of time. Just chop up your favorite vegetables, whip up some eggs and combine the two. That way, all you have to do when you wake up in the morning is pour the mixture into a pan and cook it up.
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