Heart-Healthy Egg and Sausage Breakfast Sandwich
Start your day on a nutritious note with this Heart-Healthy Egg and Sausage Breakfast Sandwich—a satisfying and flavorful breakfast crafted with smart, wholesome ingredients. Built on a toasted whole grain English muffin, this protein-packed morning meal layers fluffy egg whites, a savory lean turkey sausage patty, and a creamy spread of mashed avocado. Fresh spinach leaves and a slice of low-fat cheese add vibrant color and nutrients, while seasoning with salt and pepper enhances the natural flavors. Quick to prepare in just 25 minutes, this healthier take on a classic breakfast sandwich is perfect for busy mornings. Designed to nourish your body and boost your energy, this recipe is ideal for those seeking a heart-friendly option without sacrificing taste or convenience. Pair it with fresh fruit or a smoothie for the ultimate guilt-free breakfast experience!
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Recipe Information
Ingredients
- 1 piece Whole grain English muffin
- 1 cup Egg whites
- 1 piece (about 2 ounces) Lean turkey sausage patty
- 1 slice Low-fat cheese slice
- 1 handful Fresh spinach leaves
- 0.5 piece Avocado
- 1 spray Olive oil cooking spray
- 0.125 teaspoon Salt
- 0.125 teaspoon Black pepper
Instructions
Split the whole grain English muffin and toast it to your preference.
Preheat a non-stick skillet over medium heat and apply a light spray of olive oil cooking spray.
Cook the lean turkey sausage patty in the skillet according to package instructions, or until it reaches an internal temperature of 165°F (74°C). Remove from skillet and set aside.
In the same skillet, pour the egg whites and season with a pinch of salt and black pepper. Cook the egg whites for about 2-3 minutes, stirring gently, until fully set and slightly scrambled. Remove from skillet.
Mash the avocado half in a small bowl and then spread it evenly on the inside of each toasted muffin half.
Assemble the sandwich by layering the cooked egg whites, turkey sausage patty, spinach leaves, and low-fat cheese slice on one half of the English muffin. Top with the other muffin half.
For best results, wrap the sandwich in aluminum foil and let it sit for a minute to allow the cheese to melt slightly and the flavors to meld together before serving.
Enjoy your heart-healthy breakfast sandwich with a side of fresh fruit or a small smoothie for an extra nutritional boost.
Nutrition Facts
Calories |
507 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 1426 mg | 62% | |
| Total Carbohydrate | 34.1 g | 12% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 4.1 g | ||
| Protein | 49.8 g | 100% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 304 mg | 23% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1094 mg | 23% | |
*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.
