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–+ servings
Close-up view of high protein low calorie breakfast sandwich featuring egg whites, turkey bacon, and cheddar on whole wheat English muffin.

High Protein Low Calorie Breakfast Sandwich (30g Protein)

5 from 1 vote
A 4-ingredient breakfast sandwich packed with 30 grams of protein and under 300 calories — perfect for meal prep or busy mornings.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings : 1 serving

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Ingredients

  • 1 whole wheat English muffin
  • ½ cup liquid egg whites
  • 1 slice reduced-fat cheddar cheese
  • 2 slices turkey bacon
  • cooking spray
  • ketchup or sauce of choice
Start Cooking

Instructions
 

  1. In a nonstick skillet over medium heat, cook 2 slices of turkey bacon until crispy. Remove and set aside.
  2. 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.
  3. Toast 1 whole wheat English muffin until golden brown.
  4. 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

Calories: 290kcalCarbohydrates: 26gProtein: 30gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 30mgSodium: 1002mgPotassium: 231mgFiber: 4gSugar: 5gVitamin A: 988IUCalcium: 158mgIron: 4mg

Notes

Freezing & Reheating Instructions
To Freeze: Wrap the assembled sandwich tightly in parchment paper, then foil, and store in a freezer-safe bag. Freeze for up to 2 months.
To Reheat from Frozen: Unwrap the sandwich and microwave on a plate wrapped in a paper towel for 1½ to 2 minutes, flipping halfway through. Or reheat in a 350°F oven for 10 to 12 minutes.
To Refrigerate: Store wrapped sandwiches in the fridge for up to 3 days. Reheat in the microwave for 60 to 90 seconds or in a toaster oven until warm.