How Healthy Are Breakfast Sandwiches?

how healthy are breakfast sandwiches

Breakfast sandwiches are a classic morning treat, but they can be high in calories. So, it’s important to know how to make them healthy and delicious.

A breakfast sandwich that’s made with a lower-carb bread like English muffins can be a healthy option. Plus, you can freeze these for a week or more so they’re ready to eat when you’re in a pinch.

1. High in protein

Breakfast sandwiches don’t always scream health food, but they can be made healthier by tweaking some of their ingredients. New York City-based registered dietitian Amy Gorin, RDN, says that the key to a satiating breakfast sandwich is a balance of protein, fiber, and healthy fats.

This nutrient-packed combination can keep you fuller for longer, she tells SELF. It also helps you avoid overeating later in the day, she says.

A good breakfast sandwich combines veggies with lean protein and whole grain bread for a balanced meal that won’t leave you feeling weighed down or hungry throughout the day, Gorin says.

Vegetarians can easily omit the bacon in this recipe and still have a high-protein breakfast, she says. Toppings like avocado add more healthy fats and plant nutrients to your sandwich in a way that meat does not, she notes.

Breakfast sandwiches can also be made ahead of time and stored in the fridge or freezer, then reheated in the morning. These meal prep breakfast sandwiches are perfect for busy mornings.

2. Low in fat

While breakfast sandwiches can get a bad rap for being packed with butter, cheese and bacon, there’s no reason to think they can’t be healthy. In fact, with a few simple tweaks, they can be a deliciously satisfying start to your day that’ll leave you feeling full and energized!

“Breakfast is the most important meal of the day, so it’s a great opportunity to eat more protein,” says Sara Best, RDN, author of “The Nutrition Detective.” She recommends toppings like sauteed or grilled vegetables and avocados.

Another way to make your sandwich more nutrient-dense is by using whole grains instead of white bread. Plus, eating more fiber at breakfast will help keep you feeling full and satisfied throughout the rest of the day, Best says.

If you’re on the go and need a quick, filling and nourishing breakfast, grab this healthy egg muffin sandwich! It’s easy to make ahead, freezer safe, and can be reheated in seconds.

3. Low in calories

You might think that breakfast sandwiches are not healthy, but they are actually quite nutritious. They are a low-calorie, high protein meal that can help you stay full longer.

A healthy breakfast sandwich is also a great choice if you are trying to lose weight. The key is to eat a high-protein meal first thing in the morning so that you won’t feel hungry later on.

It’s also important to eat a variety of foods during your breakfast. This includes a wide range of vegetables and whole grains.

Adding eggs to your breakfast is an easy way to increase your protein intake without eating too much fat or calories.

You can also add high-fiber leafy vegetables to your sandwich for a filling and low-calorie option. Try sautéed radicchio, carrots, cucumbers, and arugula.

4. Easy to make

A breakfast sandwich can be a great way to start your day, and they’re really easy to make! You can even prepare them ahead of time and reheat them in the morning!

These spinach feta breakfast sandwiches are the perfect savory treat for your morning meal! They’re also low in calories and packed with veggies.

They’re super easy to make and are a healthy option that will keep you feeling satisfied!

To assemble this breakfast sandwich, first scramble your eggs. Then top each english muffin half with a slice of cheddar cheese, 2 bacon slices, and some avocado.

If you’re not eating this breakfast sandwich right away, wrap it in foil and store in a freezer safe bag or container until you’re ready to eat it.

To reheat, remove the foil and microwave for about 45 seconds until the cheese melts and the sandwiches are warm. This recipe can be made ahead of time and is a great option for busy families!