I got this idea for a high-protein breakfast sandwich from fitness and weight-loss expert Alex Solomin (check him out!! He has so many good ideas.) When I saw this on his Instagram, I knew both of my kids would go crazy for it. Protein is good for growing boys!
This was fun to make because you put the bread right into the skillet as the eggs are cooking; a fun twist on egg-and-sausage breakfast sandwiches. It’s like a hybrid between French toast and a breakfast sandwich.
You cook the bread in the eggs, like this ^^
Alex used hot sauce to spice up his version, but my kindergartener nopes out of anything remotely “spicy.” I’d suggest that this would be really good if you mixed salsa, or fresh herbs into the egg mixture. You might even include chopped green onions or tomatoes — I think mixing spinach into the eggs would be especially yummy.
I also used homemade bread because 1) freshly-baked homemade bread is mind-blowingly delicious and 2) I can control the sodium content. Bread often contains a shocking amount of sodium. With the cheese, eggs and sausage, this sandwich was already salty enough, so I kept the sodium content dialed-down by baking the bread for it. Soon, I will post my DIY bread tutorial.
Protein-Packed Breakfast Sandwich
Ingredients
- 1 3-oz link chicken sausage (cut into ½-inch cubes)
- ¼ cup liquid egg whites
- 1 ounce reduced-fat cheddar cheese (shredded)
- 2 slices bread
Instructions
- Spritz a small skillet with nonstick spray and heat the skillet over medium heat.
- Cut the sausage into pieces. When the skillet is hot, throw the sausage pieces into the skillet and stir them around until the sausage starts browning up a little.
- Whisk together, the egg, the egg whites, and any desired additions (like herbs, salsa or hot sauce). Pour the eggs the skillet with the sausage. As the eggs start to firm up at the edges, pull back the edges a little bit and let the runny center run out to the edges.
- When the eggs in the middle of the skillet just start to firm up, sprinkle with the shredded cheddar cheese and throw the 2 slices of bread on top. Continue cooking for another 1 to 2 minutes.
- Flip the whole bread-and-egg concoction out of the skillet and fold in in half. The two pieces of bread are now the outside of an egg-and-sausage sandwich!
