Low Calorie High Protein English Muffin Sandwich

English Muffin Breakfast Sandwich.

Low Calorie High Protein Breakfast Sandwich

Noah Quezada RDN
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast
Cuisine American
Calories 360 kcal


  • 12 Large Egg
  • 2 Cups Egg Whites
  • 12 Slices Turkey bacon, low sodium
  • 12 Muffins English muffins whole-wheat
  • 12 Slices Cheese swiss, low fat
  • 12 Slices Tomato (12 thick slices, 1/2" thick)
  • 12 oz Spinach


  • Prepare the ingredients: Gather all your ingredients. Wash the spinach and tomato, then slice the tomato.
  • Cook the eggs: Heat the oven to 350 degrees. In a bowl, whisk together the whole egg and egg whites. On a large cooking sheet, add the egg mixture to the oven for 15-20 min. Set aside.
  • Cook the turkey bacon: Add the turkey bacon to a separate baking sheet and cook at 350 for 10-15 min.
  • Assemble the sandwich: Each morning, Toast the whole-grain English muffin. On the bottom half, place the cooked egg, followed by the turkey bacon slices. Add a slice of low-fat Swiss cheese on top—layer on the spinach and tomato slices.


Nutrition Facts
Serving Size: 1 Serving
Amount Per Serving
Calories: 359.8 kcal (18% DV)
Total Fat: 13.5 g (21% DV)
Saturated Fat: 4.6 g (23% DV)
Trans Fat: 0 g
Cholesterol: 224.1 mg (75% DV)
Sodium: 713.1 mg (30% DV)
Total Carbohydrate: 31.7 g (11% DV)
Dietary Fiber: 5.4 g (21% DV)
Sugars: 7 g
Protein: 29.3 g (59% DV)
Vitamins and Minerals
Vitamin A: 16%
Vitamin C: 31%
Calcium: 51%
Iron: 20%
Keyword Breakfast sandwich

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.