Heart-Healthy Sausage Cheddar & Egg Sandwich
Start your day with a nutritious twist on a breakfast classic with this Heart-Healthy Sausage Cheddar & Egg Sandwich. Featuring whole grain English muffins, savory turkey sausage patties, fluffy egg whites, and melty low-fat cheddar cheese, this sandwich is packed with protein and wholesome ingredients. Sautéed fresh spinach and creamy avocado slices add a boost of flavor and heart-smart nutrients, while olive oil spray keeps things light. Perfectly assembled and warmed to perfection, this satisfying breakfast option is ready in just 25 minutes and makes a deliciously balanced meal for busy mornings. Easy to make and brimming with flavor, this sandwich is the perfect combination of healthy and indulgent!
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Ingredients
- 2 Whole grain English muffins
- 2 Turkey sausage patties
- 4 large Egg whites
- 2 slices Low-fat cheddar cheese
- 1 cup Fresh spinach
- 1 spray Olive oil spray
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 medium Avocado
Directions
Step 1
Preheat your oven to 350°F (175°C).
Step 2
Split the whole grain English muffins and lightly toast them in the oven for 5 minutes or until crisp.
Step 3
In a non-stick skillet, lightly spray with olive oil and heat over medium-high heat.
Step 4
Add the turkey sausage patties to the skillet and cook them for 5-6 minutes on each side until they are cooked through and brown. Remove from heat and set aside.
Step 5
Meanwhile, lightly spray another section of the skillet with olive oil spray and add the fresh spinach. Sauté for about 2 minutes until it’s wilted, then remove and set aside.
Step 6
In a medium bowl, whisk the egg whites with salt and black pepper until well combined.
Step 7
Heat the skillet again, and pour the egg whites into it. Cook gently by stirring occasionally until the egg whites are set but still moist, about 2-3 minutes.
Step 8
Cut the avocado into thin slices.
Step 9
Assemble the sandwich by placing one sausage patty over the bottom half of each English muffin, followed by the sautéed spinach, the cooked egg whites, a slice of low-fat cheddar cheese, and a few slices of avocado for creaminess.
Step 10
Top with the other half of the English muffin and gently press down.
Step 11
Wrap each sandwich in foil and place in the oven for an additional 5 minutes to let the cheese melt and everything thoroughly warm up.
Step 12
Remove from oven, unwrap, and serve immediately. Enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (523.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 795.3 |
| Total Fat 37.3g | 0% |
| Saturated Fat 9.4g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 120mg | 0% |
| Sodium 2429.4mg | 0% |
| Total Carbohydrate 60.9g | 0% |
| Dietary Fiber 13.9g | 0% |
| Total Sugars 5.4g | |
| Protein 56.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 697.0mg | 0% |
| Iron 5.4mg | 0% |
| Potassium 1082.1mg | 0% |
Source of Calories