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Low-Calorie Breakfast Sandwich a quick breakfast solution that won’t blow your diet!

I love breakfast, always have. And most days I eat breakfast even if it’s just a bite. I made breakfast a little lighter but just as filling with my Low-Calorie Breakfast Sandwich.

Low Calorie Breakfast Sandwich

I recently wrote this post where I gave tips on maintaining your weight. This is one of my low-calorie go-to meals. It’s great for breakfast or an afternoon snack. It’s hearty and satisfying because the more I run the hungrier I am. I must have filling meals.

This sandwich has 26 grams of protein and just 200 calories. If you don’t include the 2 ounces of turkey sausage, you can shave that calorie total to 160 calories. I eat it both with and without the sausage and it’s great both ways.

Low-Calorie Breakfast Sandwich

Not only is it high in protein and low in calories, but this sandwich also takes just 7 minutes to make! If you don’t include the turkey sausage, it takes about one minute 30 seconds! Boom! How’s that for quick?

Do you ever have those afternoon slumps where you’ve eaten well all day, but about 3:00 pm you’re craving something, anything? Me too! That’s when I make this snack and it satisfies me until dinner.

I layered turkey sausage, egg whites, and light creamy cheese on a light whole-wheat English muffin. Each component is tasty and filling.

If you like Low-Calorie Breakfast Sandwich, you may also like these healthy recipes!

Please keep in mind that nutritional information is a rough estimate and can vary based on products used.

Low Calorie Breakfast Sandwich

Low Calorie Breakfast Sandwich

Quick, easy, healthy breakfast in just 7 minutes!


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Prep Time: 1 minute

Cook Time: 6 minutes

Total Time: 7 minutes

Servings: 1 serving


  • 1 light English muffin
  • 3 tablespoon egg whites
  • 1 (2 ounce) turkey sausage
  • 1 wedge Laughing Cow light Swiss cheese
  • salt and pepper to taste


  • Cook sausage in a non-stick pan on medium-high heat 3 minutes on each side

  • Cook egg whites 50 seconds in microwave. Remove and salt and pepper if desired.

  • Spread cheese on English muffin and toast while sausage and egg are cooking.

  • Build your sandwich and enjoy!


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Calories: 200kcal | Carbohydrates: 1g | Protein: 26g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 87mg | Potassium: 72mg | Sugar: 1g

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