Breakfast sandwiches are often high in carbs and fat, but with a few easy swaps they can be a healthy and totally satisfying start to the day.
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I’m not one to keep a firm count of calories, carbs, protein and other nutritional stats. But I’ve learned a general sense of what most foods contribute to the daily tally and use that knowledge to piece things together in a balanced way.
When it comes to breakfast sandwiches, most of the empty carbs come from the bread. Eggs, cheese and sausage provide more in the way of protein and fat.
The downside of the meat, of course, is that it’s usually processed.
But guess what? A few key changes will produce a sandwich that’s every bit as satisfying and stick-to-your-ribs filling － and it will be healthy enough to eat every day.
The best part is that you can meal prep most of the ingredients. The healthy breakfast sausage can be prepared in advance and freezes well. Same for the cloud bread.
4-Ingredient Low-Carb Cloud Bread ⇩⇩ is a little different than the typical roll but has developed a devout following. Whether used for a burger or egg sandwich, it holds up well, and it freezes well, too.
Homemade breakfast sausage ⇩⇩ relies on ground pork and spices, so there are no nitrates, preservatives or other stuff you don’t want － but it tastes just like sausage! Ground turkey can be used instead and both can be used just like bulk sausage. (Can also be frozen raw or cooked.)
Of course, you can swap out various components of these sandwiches as you choose. Not worried about carbs? Use your favorite bread or English muffin. Enjoy sausage but want to use the bacon or ham you have on hand? Go for it.
I always appreciate a recipe that can be easily customized based on personal tastes and preferences. (Not eating dairy? Skip the cheese and add avocado or guacamole instead.)
Bonus points are assigned when the recipe easily accommodates a single diner or a crowd!
Healthy Egg & Sausage Breakfast SandwichesYield: As many as needed
Breakfast sandwiches are often high in carbs and fat, but with a few easy swaps they can be a healthy and totally satisfying start to the day.
Ingredients
- 4-Ingredient Low-Carb Cloud Bread (or your favorite store-bought alternative)
- Homemade Breakfast Sausage Patties
- 1 egg, scrambled or fried
- 1 piece of cheese (Cooper sharp, Swiss, cheddar, etc.)
- Optional extras: sliced avocado or guacamole; hot sauce; baby spinach; sautéed mushrooms, onions, peppers, etc.
Instructions
- Lightly toast the bread, and then top with the cooked sausage, egg and cheese.
- Add any optional toppings and enjoy!
Notes•The cheese will melt somewhat when placed on the hot sausage and egg, but for better melt, you can toast the bread with the slice of cheese on top if using a toaster oven.
•For an even heartier sandwich, you may use 2 eggs. I often make these with scrambled eggs (I like the fluffy texture), and it’s easy to make a panful and assemble several sandwiches at once. When using fried eggs, I cook them over-medium to avoid too much drippy yolk.
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- 4-Ingredient Low-Carb Cloud Bread (or your favorite store-bought alternative)
- Homemade Breakfast Sausage Patties
- 1 egg, scrambled or fried
- 1 piece of cheese (Cooper sharp, Swiss, cheddar, etc.)
- Optional extras: sliced avocado or guacamole; hot sauce; baby spinach; sautéed mushrooms, onions, peppers, etc.
- Lightly toast the bread, and then top with the cooked sausage, egg and cheese.
- Add any optional toppings and enjoy!
•The cheese will melt somewhat when placed on the hot sausage and egg, but for better melt, you can toast the bread with the slice of cheese on top if using a toaster oven.
•For an even heartier sandwich, you may use 2 eggs. I often make these with scrambled eggs (I like the fluffy texture), and it’s easy to make a panful and assemble several sandwiches at once. When using fried eggs, I cook them over-medium to avoid too much drippy yolk.