Healthy, Low-Fat Breakfast Sandwich on-The-Go Recipe

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Healthy, Low-Fat Breakfast Sandwich  on-The-Go
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  1. Heat a small skillet over medium-low heat.
  2. Spray the pan with non-stick cooking spray.
  3. Beat the egg in a small bowl and add salt, pepper and/or a dash of milk (for a fluffier egg).
  4. Cook the egg over med-low heat in an omelette style fashion (meaning, don't scramble the egg, but let it take the shape of the pan).
  5. Flip and cook on the other side.
  6. Assemble the sandwich - English muffin bottom, egg (folded to fit), turkey bacon, cheese, English muffin top.
  7. The sandwich can then be place in the toaster oven or convection oven to toast the bread and melt the cheese - However.
  8. I like to make as many of these as I can, foodvac them, and freeze them. In the morning while I'm getting ready, I pop one in the convection oven at about 375 degrees and in 15 minutes I have a sandwich better than they can make at McDonalds - To-Go!
  9. Enjoy!
  10. Note: Sorry if the instructions were lengthy for such a simplistic recipe!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 125.63 Kcal (526 kJ)
Calories from fat 63.9 Kcal
% Daily Value*
Total Fat 7.1g 11%
Cholesterol 61.01mg 20%
Sodium 533.97mg 22%
Potassium 122.42mg 3%
Total Carbs 7.1g 2%
Sugars 0.26g 1%
Dietary Fiber 0.65g 3%
Protein 8.75g 18%
Iron 1mg 6%
Calcium 33.1mg 3%
Amount Per 100 g
Calories 282.31 Kcal (1182 kJ)
Calories from fat 143.6 Kcal
% Daily Value*
Total Fat 15.96g 11%
Cholesterol 137.1mg 20%
Sodium 1199.92mg 22%
Potassium 275.09mg 3%
Total Carbs 15.94g 2%
Sugars 0.58g 1%
Dietary Fiber 1.46g 3%
Protein 19.66g 18%
Iron 2.3mg 6%
Calcium 74.4mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3
  • 3

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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