Breakfast is by far my favorite food category, and I wholeheartedly believe that it can be eaten for any meal of the day. I grew up with "Breakfast for Dinner", "Brunch" before it was cool (was it ever not though?), and even a huge breakfast spread as our annual Christmas food. That's right, ham and turkey for Christmas has always sounded crazy to me! I always though you were supposed to have breakfast all day on Christmas. I looked forward to sausage balls and breakfast casserole just as much as presents on Christmas morning.
Breakfast Blues
When we can't have our Southern favorites, however, we often stop by fast food joints like McDonald's and Chick-Fil-A and grab a quick and easy breakfast sandwich (or biscuit, but we'll save that post for later). Both of these places do have healthy options, for example both McD's and CFA have English muffin sandwiches made with egg or egg whites, cheese, and a low-fat breakfast meat. However, these can still prove to be much higher in calories and sodium than what you could be making (and meal-prepping) at home. Not to mention much more expensive if you do it often! I could still go for an Egg White Delight and a Diet Coke from McDonald's any day, but it's SO much easier and saves so much time to make the sandwiches ahead. You can make them fresh each morning or make a bunch at once wrap them individually, and heat them up when you want them! Plus, you can mix and match types of bread (like bagels, toast, biscuits) and meat to give your breakfasts some variety.
My Recipe
I keep the fridge stocked with my favorite breakfast ingredients at all times (well, the healthy ones at least). In the picture to the left are the ingredients I used to make a yummy protein-packed breakfast bagelwhich for lunch on a workout day that required replenishing carbohydrates and high protein.
This recipe is good for any combination of meat, cheese, eggs, and bread that you choose plus any additional fixin's you desire! Here's what I use:
- Thomas 100% Whole Wheat Bagels (or Thomas Light English Muffins, Nature's Own 40 Calorie per Slice Wheat Bread, etc.)
- 1 or 2 medium/large eggs (1/4-1/2 cup liquid egg whites)
- 1 slice Velveeta Singles (or generic skim cheese single)
- 97% Lean Boneless Ham (or turkey bacon, turkey or chicken sausage, etc.)
- Olive Oil Cooking Spray (NO butter or liquid oil allowed!)
Let's Get Cookin'
The cooking process is entirely up to you! I like to cook my eggs fried over-easy so that the yolk stays intact and adds moisture to the sandwich. Other people find this utterly repulsive (like my mom), and would prefer a well-cooked fried egg. I like to get the ham a bit browned on the outside in the frying pan even though its already cooked. About the time when I start the eggs, I lightly spray my bagel or English muffin with olive oil spray and pop it in the toaster so everything gets done around the same time. When its all said and done, the art begins! Arrange your sandwich to your heart's content and enjoy it fresh or wrap up for future on-the-go meals.
Nutrition Facts:
450 calories
34 grams of protein
50 net carbs
4.5 grams of saturated fat
12 grams of sugar
This bagelwhich has the seal of approval for protein-packed workout day meal that's full of complex carbs and only healthy fats from the nutrient-rich egg yolk and ham. And I can take it to work or freeze for another time. What are your favorite breakfast recipes? Feel free to leave a comment on this post with any questions, feedback, or suggestions for future recipes and tips!
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