Looking for a high-protein low-calorie breakfast sandwich that’s quick, filling, and actually tastes good? This easy recipe has 30 grams of protein and is under 300 calories, and will keep you full all morning long.
Looking for a high-protein low-calorie breakfast sandwich that actually keeps you full?
This simple recipe combines egg whites, turkey bacon, and a whole wheat English muffin for a quick morning meal that’s under 300 calories yet packed with 30 grams of protein.
It’s the best way to start busy mornings with something you can make in minutes, customize with your favorite add-ins, or prep ahead for grab-and-go breakfasts all week.
There’s something so satisfying about having a breakfast that feels hearty but still supports your goals — especially when it’s made with simple, wholesome ingredients.
This sandwich delivers that balance with plenty of protein, just enough carbs to give you energy, and a touch of cheesy comfort that makes it feel like a treat.
Because it’s made with just a handful of ingredients, this recipe is endlessly adaptable. You can swap in different cheeses, add fresh veggies like spinach or tomato, or even double the eggs for extra protein.
And if you’re meal-prepping, you’ll love how well it freezes and reheats — making it easy to stock your freezer with healthy breakfasts ready in minutes.
Why You’ll Love This Breakfast Sandwich
- High-protein & low-calorie – About 30g protein and under 300 calories to support weight loss and muscle maintenance.
- Simple ingredients – Only 4 pantry-friendly items you probably already have.
- Meal-prep friendly – Make a few at once, wrap in foil, and reheat for grab-and-go mornings.
- Tastes like comfort food – Satisfies cravings while sticking to your health goals.
Ingredients You’ll Need
- Whole wheat English muffin — Provides fiber and whole grains for long-lasting energy.
- Liquid egg whites — A lean protein source that keeps calories low but protein high.
- Reduced-fat cheddar cheese — Adds flavor and creaminess without excess calories.
- Turkey bacon — Smoky, salty, and lean compared to pork bacon.
- Ketchup or sauce of choice — Add an optional swipe of ketchup or another low-calorie sauce or hot sauce.
How to Make It
- Cook the turkey bacon
In a nonstick skillet over medium heat, cook 2 slices of turkey bacon until crispy. Set aside. - Cook the egg whites
Spray the same skillet with cooking spray, pour in the liquid egg whites, and season with salt and pepper. Let cook undisturbed until set, then fold to fit your muffin. - Toast the English muffin
While the eggs cook, toast a whole wheat English muffin until golden. - Assemble the sandwich
Layer the cooked egg whites, turkey bacon, reduced-fat cheese slice, and sauce of choice inside the muffin. Serve warm. - Or prep for later
If you want to meal prep these delicious breakfast sandwiches, simply wrap them up in parchment paper and aluminium foil and freeze for up to 2 months. Simply, throw them in the microwave when ready to enjoy!
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Storage & Meal Prep Tips
Refrigerate: Wrap assembled sandwiches in foil or parchment and store in the fridge for up to 3 days.
Freeze: Wrap individually in foil and place in a freezer bag for up to 2 months. Reheat in the microwave or toaster oven.
Reheat: Microwave wrapped in a paper towel for 60 to 90 seconds or warm in the oven at 350°F for 10 minutes.
Final Thoughts
The best part about these high-protein breakfast sandwiches is how versatile they are — they work just as well for busy mornings as they do for weekend brunch.
If you love meal prep breakfast sandwiches, this recipe is the perfect way to stock your freezer with an easy breakfast that feels like a treat but is still a healthy option.
They’ve quickly become my favorite thing to grab on mornings when I want something fast, filling, and satisfying.
High Protein Low Calorie Breakfast Sandwich (30g Protein)
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Ingredients
Instructions
- In a nonstick skillet over medium heat, cook 2 slices of turkey bacon until crispy. Remove and set aside.
- Spray the same skillet with cooking spray and pour in ½ cup liquid egg whites. Season with salt and pepper and cook until set, folding the egg to fit the size of the muffin.
- Toast 1 whole wheat English muffin until golden brown.
- Assemble the sandwich by layering egg whites, turkey bacon, reduced-fat cheese, and sauce of choice between the muffin halves. Serve warm or prep for later.
Nutrition
Notes
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So easy and so good