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Breakfast Sandwich of the Gods


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Okay, I just had to share this amazingly delicious version of a breakfast sandwich that isn't too horribly unhealthy...it's an attempt at replacing my favorite Bruegger's sandwich that I order on a cinnamon bagel (around 600 cals, though..eek!):

Take two slices of Pepperidge Farm thin Sliced Bread (40 cals/slice. I used white bread because that's what was in the house, but I usually prefer whole wheat), toast, spread with some light buttery spread, and dust with Splenda and cinnamon. Put a scrambled egg and a slice or two of deli ham between the toast, then enjoy!

I put the whole thing around 300 cals, and it's filling and delicious enough to be worth every one of them. Any suggestions for additional improvements? How about some more interesting breakfast creations?

Edited May 26 2009 19:06 by sun123
Reason: Moved to Recipe Forum
22 Replies (last)

i only count about 200 calories for that breakfast sandwich, 80 for the bread, about 20 for a tsp. of light buttery spread, 70 for the egg, 30 for a couple deli slices. am i missing something? :) sounds interesting though, i never thought of the sweet/salty combo on a breakfast sandwich, except the mcgridlles at mcdonalds.

Oh, hey, thanks for the calorie update! I guess I've been doing this wrong...I usually give about 100 for an egg, and it looks like I've been overestimating my deli meat, too...hm! I actually ended up eating it with some cottage cheese and blueberries, too, so I think it makes a pretty balanced meal overall.

I'm a huge fan of salty/sweet combos. I bet it would be even more delicious with bacon! :)

mmm that does sound good. I would figure the egg to be around 80 for a large egg. This can be turned into a melt with a little cheese and put it in a pan and toast the bread that way.

Large egg is 73cals according to CC. 

My "Breakfast Sandwich of the Gods" is smoked salmon and eggs cooked sunny side up in between two slices of whole wheat bread. You could even add a slice of cheddar in there. But, the smoked salmon gives it a GREAT flavor (especially mixing with the yolk), and if it's cut thin enough, it's only about 50 cals.

I might have to try this as I've never really done the sweet/salty combo thing either :).  It sounds good and is very low cal.  I'm a huge salmon fan so I'll have to try that one too nadiarose.  Thanks for posting these good ideas!

I've been doing this for a week now and it's kept me full till lunch.  I take 1/4 C of Egg Beaters and put in 1/2 tsp of fresh salsa and nuke it for 1.5 minutes.  I stir halfway through.  In the meantime I toast 2 slices of 35 calorie bread and spray it with ICBINB spray.  When it's all done, I put the egg mixture on a piece of the toast and put a slice of fat free chees on top.  I put it back in the toaster oven long enough to melt the cheese, and put sliced tomato on top before I close the sandwich.  With my Fat Free cottage cheese (1/4 c and some chopped tomatoes) and coffee my breakfast comes to about 184 calories and I stay full till lunch.

Original Post by caverlady:

I've been doing this for a week now and it's kept me full till lunch.  I take 1/4 C of Egg Beaters and put in 1/2 tsp of fresh salsa and nuke it for 1.5 minutes.  I stir halfway through.  In the meantime I toast 2 slices of 35 calorie bread and spray it with ICBINB spray.  When it's all done, I put the egg mixture on a piece of the toast and put a slice of fat free chees on top.  I put it back in the toaster oven long enough to melt the cheese, and put sliced tomato on top before I close the sandwich.  With my Fat Free cottage cheese (1/4 c and some chopped tomatoes) and coffee my breakfast comes to about 184 calories and I stay full till lunch.

what kind of bread is only 35 cal per slice? i want to try it :)

how about...2 ww waffles, spread w/ 1 tbsp cream cheese, 1/2 cup strawberries and 1/4 cup cottage cheese, sandwiched to make a sweet delicious-ness. all for about 250 calories. yummy. 

Original Post by chrissy1988:

what kind of bread is only 35 cal per slice? i want to try it :)

It's called "Healthy Life" and I get it at the Wal-Mart Supercenter.  I've also seen it at Food Lion if you have one of those in your area.

how about...2 ww waffles, spread w/ 1 tbsp cream cheese, 1/2 cup strawberries and 1/4 cup cottage cheese, sandwiched to make a sweet delicious-ness. all for about 250 calories. yummy. 

That sounds delicious!  I'll have to try it.  Does it keep you full till lunch?

 I've been craving pancakes with maple syrup.  Any ideas from anyone on how to have this without ruining my diet?  Or should I just splurge since we're going away for the holiday week-end and have real pancakes with real maple syrup, or at least as real as you can get in a restaurant in WV?

NOTHING and i mean NOTHING keeps me full until lunch. i'm hungry by 10am usually, but have a snack planned for 11, every day no matter what. so my hunger doesn't seem to be dictated by what i eat really, it's like clock work. i think it's mental...lol. no food lion in my area, never even heard of it.

as far as the pancakes go, if you make them yourself you can keep them pretty healthy and low cal by using egg whites, skim milk, ww flour, a bit of cinnamon, baking powder, and a teensy bit of sugar. however, if you are wanting to go out then see if they have ww pancakes, or buckwheat, and ask for little to no oil be used to prepare them, skip on the butter, and use the syrup sparingly, you can get a decent sized portion for about 300 calories at a restaurant so long as you don't over do it on the syrup. steer away from the scrambled eggs at restaurants, they're loaded with butter and fat. ahhh. but you can definitely fit them into your normal day, no need to worry. if you over do it then at lunch have a large salad with some lean protein and water. if you REALLY over do it, then have steamed veggies and protein for dinner and skimp on the carbs for that meal. :) hope it helps!

^ im the same way too! By 10 I am usually hungry. Ill eat my snack and then be good until about 12. For the past 2 days I was making just an scrambled w. no milk and putting it on an english muffin and that kept me from having crazy out of control hunger in the afternoon. I dont know how but it did. Today I have applejacks and Im hungry right now. I still have today work out before i have dinner. boo!

if you have to workout still, i would have a hardboiled egg and a fruit or something prior to working out because you won't have the energy to really go for it if youre hungry right now. applejacks would leave me STARVING...not just hungry. cold cereal just doesn't seem to do it for me...lol

Aunt Millie also makes some great breads that are 35 to 40 cal a slice.  It's all we buy now the kids even enjoy it.

I like a breakfast sandwich made with two pieces of french toast (made with thin slice bread and egg beaters) and inbetween banana fried with 1tsp light margarine and with splenda and cinnamon sprinkled on both the toast and the banana. Then if I have any light calorie syrup on hand I'll put some of that on top... ohhh man is it good. If anyone has ever had the Tonga Toast at Disney World, its the closest I can do while still being low cal.

Original Post by asledz:

I like a breakfast sandwich made with two pieces of french toast (made with thin slice bread and egg beaters) and inbetween banana fried with 1tsp light margarine and with splenda and cinnamon sprinkled on both the toast and the banana. Then if I have any light calorie syrup on hand I'll put some of that on top... ohhh man is it good. If anyone has ever had the Tonga Toast at Disney World, its the closest I can do while still being low cal.

Oh wow, that sounds amazing!! I'll definitely have to try that soon! :)

I use Eggland's best xl eggs.  Lower in cholesterol and higher in Omegas.

They are 80 calories.  I make homemade egg mcmuffin.

english muffin............120

xl egg..........................80

1/2 sliced cheese.........47

canadian bacon...........60..............total 307 and lots of protein to fill you up!!!

i make a sandwich just like mrskinny, except i use a weight watchers bagel (150), and i found a really low fat canadian bacon (20 per slice), combine that with an egg white & a slice of reduced fat cheese, and the total comes to 217. i usually put ketchup on it too. yum

that's prettymuch the most creativity i got, haha

Am I the only one that thinks this sandwich sounds scary?

Yum, I love breakfast sandwiches! My open-faced creation from this weekend:

One slice low cal oatmeal bread, 1 egg, 1 tbsp of salsa, 2 oz chopped spinach, sprinkle of weight watchers mexican shredded cheese (half serving = 40 cals), 1 tbsp low fat sour cream.

I scrambled the egg, salsa, cheese, and spinach together (though you could fry the egg and layer the ingredients instead).  Then I toasted the bread, spread my sour cream, and topped with the scramble. Even the boyfriend liked it!

200 cals.

I workout with a team in the mornings, so I'm generally STARVING by the time I get to breakfast.  Then I usually make two sandwiches... I cut two pieces of rye or pumpernickle bread in half and each sandwich is two halves of bread, an egg, salsa, spinach, mushrooms, and onions.  I do not hold back with the amount of veggies that go on the sandwich.  They are epic in size but less than 200 calories each, also a great balance of carbs, protein, and fat! 

I like how you made a sweet and savory sandwich, the cinnamon intrigues me.

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