Low Fat Bacon Egg Sandwich

Start your day on a flavorful and nutritious note with this satisfying Low Fat Bacon Egg Sandwich, a lighter twist on a classic favorite. Packed with protein from fluffy, seasoned eggs and crispy turkey bacon, this sandwich is balanced perfectly with the earthiness of fresh spinach and the juiciness of ripe tomato slices. Served on toasted whole grain bread with a smear of low-fat mayonnaise, this recipe offers a guilt-free indulgence in just 20 minutes. Ideal for breakfast or brunch, it’s a wholesome and heart-healthy choice for those seeking a delicious high-protein, low-fat option. Perfectly portable and easy to make, this sandwich will quickly become a go-to staple for busy mornings.

Nutriscore Rating: 62/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 2 large Eggs
• 2 slices Turkey bacon
• 2 slices Whole grain bread
• 1 tablespoon Low-fat mayonnaise
• 1 handful Spinach
• 1 small Tomato
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 serving Non-stick cooking spray

Directions

Step 1

Preheat a non-stick skillet over medium heat and lightly coat the surface with non-stick cooking spray.

Step 2

Add the turkey bacon slices to the skillet and cook for 2-3 minutes on each side until crispy. Remove and set aside on a paper towel to drain excess fat.

Step 3

Slice the tomato into thin slices and wash the spinach. Set these aside.

Step 4

In the same skillet, maintain medium heat and lightly spray again with cooking spray.

Step 5

Crack the eggs into a small bowl and beat with a fork, seasoning with salt and black pepper.

Step 6

Pour the beaten eggs into the skillet and let them spread evenly. Cook gently without stirring, allowing them to set slightly.

Step 7

Once the edges begin to set, use a spatula to gently lift and fold the eggs in half to form an omelet. Continue cooking for another 2-3 minutes until the eggs are cooked through. Remove from skillet.

Step 8

Toast the whole grain bread slices to your liking.

Step 9

Spread low-fat mayonnaise evenly on one side of each slice of toasted bread.

Step 10

Assemble the sandwich by layering the spinach leaves on one slice of bread, followed by the cooked eggs, tomato slices, and crispy turkey bacon. Top with the second slice of bread, mayonnaise side down.

Step 11

Cut the sandwich in half, if desired, and serve immediately.

Nutrition Facts

Serving size	(316.9g)

Amount per serving	% Daily Value*
Calories	473.0

Total Fat 21.8g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 4.8g
Cholesterol 408.2mg	0%
Sodium 2442.7mg	0%
Total Carbohydrate 39.1g	0%
Dietary Fiber 6.0g	0%
Total Sugars 13.4g
Protein 29.2g	0%

Vitamin D 92.6IU	0%
Calcium 189.9mg	0%
Iron 4.8mg	0%
Potassium 766.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.8%

Protein: 24.9%

Carbs: 33.3%