Monday, February 18, 2013

Healthier Breakfast Sandwiches You Can Make At Home (Cheap & Easy Too!)

Who doesn't love a hot breakfast sandwich from a fast food joint when you're in a hurry?  My kids always love that fun 'lil treat we almost never get.  Since I am a working mom, I have very little time to put together amazing breakfasts for my kids, so I came up with a little make in advance & freeze solution that I made over the weekend (and it is husband-friendly too!).  By using ham or turkey instead of bacon or sausage, you are cutting out tons of unnecessary fats and nitrates.  If you use egg whites and omit cheese, you are saving even more in calories and the sandwich is still filling.  Using whole wheat muffins helps add a bit more fiber and ensures the carbs are complex carbs to help stabilize your blood sugar a little longer than simple carbs would.  Also, try adding some veggies such as diced tomato, baby spinach or asparagus for an extra added boost of nutrition.

**Also as a little tip - since I try to buy as little deli meat as possible, what I usually do is have a roasted ham for dinner (or roasted turkey breast) and slice up the leftovers and use them for these breakfast sandwiches.  It is healthier and a lot cheaper too! :)  The ham ends up tasting like a really delicious version of Canadian bacon! YUM!

The Lighter Egg Muffin
Yields 12 sandwiches

12 Whole Grain English Muffins (100% whole wheat)
12 eggs (you may use just eggs whites)
salt, to taste (if desired)
12 thin slices ham or turkey
12 slices low-fat or reduced-fat cheese of your choice, cut into quarters (or use shredded cheese) (optional)

Spray a muffin tin generously with pan spray.  Crack 1 egg into each spot.  You may omit the egg yolks if desired.  If you decide to keep the egg yolks, break each yolk with a fork before baking.  Sprinkle each egg lightly with salt if desired.  Bake in a 350 degrees F oven for about 15-20 minutes or until eggs are completely set.  Remove eggs from pans using a spoon and let cool on a plate.

Toast the English muffins (either in a toaster or in the oven that you are baking the eggs in). Place 1/4 slice of cheese on the bottom muffin for each sandwich (you may omit the cheese completely if desired).  Top with a slice of ham or turkey.  Add 1/4 slice of cheese followed by an egg then two 1/4's of cheese.  Close sandwich.  Wrap in plastic wrap then aluminum foil & freeze.

When ready to serve, remove all wrapping & place on a paper plate.  Microwave for about a minute or so or until sandwich is heated through.  Enjoy!

Want An Extra Boost of Nutrition?

  • Add some wilted spinach
  • Add sliced tomatoes
  • Sprinkle some flax or chia seeds on each sandwich
  • Add sauteed peppers and onions

Nutrition Facts For 1 Sandwich (with whole egg and cheese):
Calories: 362   Carbs: 28g   Fat: 18g   Protein: 22g

Nutrition Facts for 1 Sandwich (egg whites and no cheese):
Calories: 173   Carbs: 27g   Fat: 2g  Protein: 13g

1 comment:

  1. I'm going to try this. It's also great if you are having brunch for a crowd of people. They can tell you what they want to add to their sandwich. Also, very healthy.