Low Fat Sausage Egg and Cheese Sandwich
Start your day with a guilt-free, protein-packed delight by trying this Low Fat Sausage Egg and Cheese Sandwich! Perfectly balanced with savory low-fat chicken or turkey sausage, fluffy seasoned egg whites, and a melty slice of reduced-fat cheddar cheese, all layered on a toasted whole-grain English muffin for a hearty yet healthy breakfast option. This quick and easy recipe is ready in just 15 minutes and combines wholesome ingredients with bold flavors, making it ideal for busy mornings or a satisfying on-the-go meal. Whether you're following a low-fat diet or simply seeking a lighter spin on a classic favorite, this sandwich delivers all the indulgence you crave without the extra calories. Serve it warm and get ready to enjoy a delicious start to your day!
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Recipe Information
Ingredients
- 2 links low-fat chicken or turkey sausage
- 3 large egg whites
- 1 slice reduced-fat cheddar cheese
- 1 whole-grain English muffin
- non-stick cooking spray
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Slice the whole-grain English muffin in half and lightly toast it in a toaster or toaster oven until golden brown.
Heat a non-stick skillet over medium heat and apply a light coat of non-stick cooking spray.
Remove the casings from the low-fat sausage links and crumble the sausage into the skillet.
Cook the sausage, stirring occasionally, until it is browned and cooked through, about 4-5 minutes. Remove from the skillet and set aside.
Reduce the heat to low and spray the skillet again with non-stick cooking spray.
In a small bowl, whisk together the egg whites, salt, and black pepper.
Pour the egg whites into the skillet and cook gently, stirring softly, until they are set but still slightly soft, about 3-4 minutes.
On one half of the toasted muffin, layer the cooked sausage, the egg whites, and the slice of reduced-fat cheddar cheese.
Top with the other half of the English muffin to form a sandwich.
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.
Serve immediately while warm.
Nutrition Facts
Calories |
526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 134 mg | 45% | |
| Sodium | 2123 mg | 92% | |
| Total Carbohydrate | 34.4 g | 13% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 4.7 g | ||
| Protein | 59.7 g | 119% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 292 mg | 22% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 783 mg | 17% | |
*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.
