Heart-Healthy Egg and Sausage Breakfast Sandwich
Start your day on a wholesome and delicious note with this Heart-Healthy Egg and Sausage Breakfast Sandwich. Built on a toasted whole grain English muffin and packed with protein-rich egg whites, a lean turkey sausage patty, and a creamy layer of mashed avocado, this recipe is a satisfying yet guilt-free breakfast option. Fresh spinach and a slice of low-fat cheese add nutrients and a savory finish, while every element is thoughtfully prepared in under 25 minutes, making it as quick as it is nutritious. Perfect for busy mornings or meal preppers looking to prioritize heart health without sacrificing flavor, this sandwich is a healthier spin on a classic comfort food that you'll love. Serve it with fresh fruit or a smoothie for a complete, energy-packed start to your day.
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Ingredients
- 1 piece Whole grain English muffin
- 1 cup Egg whites
- 1 piece (about 2 ounces) Lean turkey sausage patty
- 1 slice Low-fat cheese slice
- 1 handful Fresh spinach leaves
- 0.5 piece Avocado
- 1 spray Olive oil cooking spray
- 0.125 teaspoon Salt
- 0.125 teaspoon Black pepper
Directions
Step 1
Split the whole grain English muffin and toast it to your preference.
Step 2
Preheat a non-stick skillet over medium heat and apply a light spray of olive oil cooking spray.
Step 3
Cook the lean turkey sausage patty in the skillet according to package instructions, or until it reaches an internal temperature of 165°F (74°C). Remove from skillet and set aside.
Step 4
In the same skillet, pour the egg whites and season with a pinch of salt and black pepper. Cook the egg whites for about 2-3 minutes, stirring gently, until fully set and slightly scrambled. Remove from skillet.
Step 5
Mash the avocado half in a small bowl and then spread it evenly on the inside of each toasted muffin half.
Step 6
Assemble the sandwich by layering the cooked egg whites, turkey sausage patty, spinach leaves, and low-fat cheese slice on one half of the English muffin. Top with the other muffin half.
Step 7
For best results, wrap the sandwich in aluminum foil and let it sit for a minute to allow the cheese to melt slightly and the flavors to meld together before serving.
Step 8
Enjoy your heart-healthy breakfast sandwich with a side of fresh fruit or a small smoothie for an extra nutritional boost.
Nutrition Facts
| Serving size | (478.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 511.1 |
| Total Fat 19.6g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 49.8mg | 0% |
| Sodium 1487.2mg | 0% |
| Total Carbohydrate 37.9g | 0% |
| Dietary Fiber 9.4g | 0% |
| Total Sugars 6.3g | |
| Protein 49.1g | 0% |
| Vitamin D 40IU | 0% |
| Calcium 302.4mg | 0% |
| Iron 3.5mg | 0% |
| Potassium 1099.4mg | 0% |
Source of Calories