better than takeout: healthier, homemade breakfast sandwiches

If you love fast food breakfast sandwiches but want to save money (and your arteries), we have recipes for healthier, homemade versions. With just a few simple swaps, you’ll have a more nutritious version that tastes just as satisfying. Make one or prep a whole batch to freeze and enjoy. Your future self will thank you! 

HEALTHIER ENGLISH MUFFIN BREAKFAST SANDWICH
You may think this sounds like an exaggeration, but the English muffin, egg, Canadian bacon, and cheese breakfast sandwich is actually one of the more balanced options on a prevalent fast food chain’s breakfast menu. At 310 calories with 17g of protein, it has fewer calories than the sausage version (370 calories) and more protein than the breakfast burrito (13g).

We can make it even lighter by using a whole-wheat English muffin, adding egg whites and cottage cheese, and swapping in white cheddar (inspired by the egg-white version of the sandwich that was discontinued in 2020).

Ingredients

• 1 whole-wheat English muffin
• 1 slice Canadian bacon
• 1 large egg
• 2 Tbsp. liquid egg whites
• 1 Tbsp. cottage cheese
• 1 slice white cheddar cheese
• Cooking spray

Note: You can also use egg whites from a whole egg. I’m usually too lazy to make something out of the leftover egg yolks, like a dessert or sauce, so I like to keep liquid egg whites on hand. Plus, they’re great for chaffles!

Instructions
Slice English muffin, toast, and set aside.

Heat skillet or griddle over medium heat. Cook Canadian bacon until lightly browned and heated through. Set aside.

In a small bowl, whisk egg, egg whites, and cottage cheese until fully combined. You can also blend in a food processor or with an immersion blender for a smoother texture.

Lightly coat a nonstick pan with cooking spray, then cook egg mixture over medium-low heat, gently folding. If you want a round shape, use an egg ring or a ring from a canning jar. Place cheese on egg during the last minute of cooking to melt until the eggs are set.

Assemble sandwich by layering egg and Canadian bacon on English muffin. Serve warm.

This recipe is customizable. You can use any protein of choice, like chicken sausage and maple-flavored vegetarian patties. For the cheese, if you like a kick, try pepper jack. The possibilities are endless!

LESS-GUILTY PORTUGUESE SAUSAGE, EGG, AND CHEESE BREAKFAST SLIDERS
My husband fondly remembers stopping by the takeout side of a popular local restaurant chain before school to order a Portuguese sausage, egg, and cheese sweet bread breakfast sandwich. He enjoyed the sweet-and-salty contrast, along with the cheese that oozed with every bite.

We were able to find a pork-and-chicken blend Portuguese sausage at the supermarket that’s lower in calories and fat than the full-pork version. It’s still fairly high in sodium, though, so this sandwich is best enjoyed as an occasional treat. 

Ingredients

• 1 12-pack sweet rolls
• 2 large eggs
• 1 cup liquid egg whites
• 5-oz. pork and chicken Portuguese sausage, diced
• 1 8-oz. package reduced-fat sharp cheddar cheese

Instructions
Preheat oven to 350°F.

Lightly grease or line a 9x13-inch baking dish.

Slice the tops of the sweet rolls in half horizontally (it’s easier to assemble when they’re still stuck together). Place bottom half in the prepared baking dish.

In a large bowl, whisk together the eggs and liquid egg whites until fully combined. Set aside.

Heat a pan over medium heat. Cook diced Portuguese sausage until browned. Lower heat and add egg mixture, gently stirring or folding until just set. Be sure not to overcook.

Evenly spread the cooked eggs and Portuguese sausage on the bottom layer of rolls. Sprinkle even layer of shredded cheddar cheese on top. Add the top half of the rolls. Cover loosely with foil and bake for 8 to 10 minutes, or until the cheese is melted and the bread is toasted.

Remove from oven, let cool slightly, and serve.

To freeze: Wrap each sandwich in tinfoil, wax paper, or parchment paper. Place in a freezer-safe resealable bag. Freeze up to 1 month.

To reheat: For best results, thaw in fridge overnight. Remove from wrapper and wrap in damp paper towel. Microwave for 40 seconds to 1 minute or until warmed through. You can also reheat the sandwich in the oven, toaster oven, or even air fryer at 350 degrees for about 5 to 10 minutes.

SHORTCUT TURKEY BACON, EGG, AND CHEESE PANCAKE SANDWICH
Waking up in the morning is easier when bacon, eggs, and pancakes are on the menu. Our shortcut uses frozen protein pancakes as the buns, though you can use a homemade version if you have time.

Turkey bacon, egg whites, and reduced-fat American cheese help lighten things up while still delivering that classic sweet and savory combo.  

Ingredients

• 2 protein pancakes
• Sugar-free maple syrup
• 2 slices turkey bacon
• 1 large egg
• 2 Tbsp. liquid egg whites
• Cooking spray
• 1 slice reduced-fat American cheese

Instructions
Prepare pancakes according to package instructions. While pancakes are still warm, lightly brush with maple syrup to infuse flavor.

Heat skillet or griddle over medium heat. Cook turkey bacon until browned and slightly crisp. Set aside.

In a bowl, whisk egg and egg whites until fully combined. Lightly coat a nonstick pan with cooking spray, then cook egg mixture over medium-low heat, gently stirring or folding until just set.

Assemble sandwich by layering egg, turkey bacon, and a slice of cheese between the pancakes. Serve with syrup for dipping if desired. Enjoy!

Which one do you want to make first?

Start your morning strong
Looking for more ways to upgrade your breakfast routine? These easy and delicious recipes will help you start your day feeling satisfied and energized.

• apple pie overnight oats
• baked spinach feta wrap
• banana french toast
• blueberry french toast on a stick
• breakfast sausage and pancake muffins
• breakfast tortilla pocket wrap
• grain-free pancakes
• jumbo rice cooker pancakes
• mango chia pudding
• oatmeal apple breakfast cake
• pancake and fruit skewers with hazelnut spread