Low Fat Sausage Egg and Cheese Sandwich
Start your day off right with this Low Fat Sausage Egg and Cheese Sandwich, a lightened-up version of a classic breakfast favorite! Packed with protein and bursting with flavor, this simple recipe features savory crumbled low-fat turkey or chicken sausage, fluffy seasoned egg whites, and a melted slice of reduced-fat cheddar cheese, all nestled between a perfectly toasted whole-grain English muffin. Ready in just 15 minutes, this quick and nutritious breakfast option is ideal for busy mornings or meal prep. With its satisfying combination of low-fat ingredients and whole grains, this sandwich strikes the perfect balance between indulgence and healthy eating. Perfectly portable and utterly delicious, it’s a must-try for those looking to enjoy a guilt-free twist on a classic breakfast sandwich!
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Ingredients
- 2 links low-fat chicken or turkey sausage
- 3 large egg whites
- 1 slice reduced-fat cheddar cheese
- 1 whole-grain English muffin
- 0 non-stick cooking spray
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Slice the whole-grain English muffin in half and lightly toast it in a toaster or toaster oven until golden brown.
Step 2
Heat a non-stick skillet over medium heat and apply a light coat of non-stick cooking spray.
Step 3
Remove the casings from the low-fat sausage links and crumble the sausage into the skillet.
Step 4
Cook the sausage, stirring occasionally, until it is browned and cooked through, about 4-5 minutes. Remove from the skillet and set aside.
Step 5
Reduce the heat to low and spray the skillet again with non-stick cooking spray.
Step 6
In a small bowl, whisk together the egg whites, salt, and black pepper.
Step 7
Pour the egg whites into the skillet and cook gently, stirring softly, until they are set but still slightly soft, about 3-4 minutes.
Step 8
On one half of the toasted muffin, layer the cooked sausage, the egg whites, and the slice of reduced-fat cheddar cheese.
Step 9
Top with the other half of the English muffin to form a sandwich.
Step 10
Optional: Return the sandwich to the skillet on low heat if necessary, cover with a lid, and heat until the cheese is melted, about 1-2 minutes.
Step 11
Serve immediately while warm.
Nutrition Facts
| Serving size | (348.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 526.1 |
| Total Fat 15.5g | 0% |
| Saturated Fat 6.1g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 134.3mg | 0% |
| Sodium 2123.2mg | 0% |
| Total Carbohydrate 34.4g | 0% |
| Dietary Fiber 4.1g | 0% |
| Total Sugars 4.7g | |
| Protein 59.7g | 0% |
| Vitamin D 4.3IU | 0% |
| Calcium 292.3mg | 0% |
| Iron 3.9mg | 0% |
| Potassium 782.9mg | 0% |
Source of Calories