Low Calorie Breakfast Sandwiches Under 300 Calories

Enjoying a Low Calorie Breakfast Sandwich

Breakfast sandwiches have become an incredibly popular on-the-go morning meal. With crispy bacon, melty cheese, eggs, and an English muffin or biscuit, they offer a savory, satisfying way to start your day.

However, traditional breakfast sandwiches are often loaded with calories, sodium, and saturated fat. Ordering a bacon, egg, and cheese biscuit from your local fast food joint could set you back 450-700 calories. That's about 1⁄3 to 1⁄2 of the daily recommended calorie intake for most adults!

The Pitfalls of Typical Breakfast Sandwiches

Where do all those calories come from in a standard breakfast sandwich?

• Bacon - 70-120 calories and lots of saturated fat per slice
• Cheese - 100+ calories and 6-8 grams of fat per slice
• Buttery biscuits or croissants - 200+ calories
• Mayonnaise or other calorie-dense condiments

It all adds up to a meal that often has over half your daily calories in just one sandwich! While they can be fine for an occasional treat, enjoying high calorie sandwiches daily can lead to weight gain and negatively impact health.

Building a Better Breakfast Sandwich

The good news? With some simple substitutions and smart choices, you can enjoy a satisfying breakfast sandwich for under 300 calories that keeps you full and fueled for hours.

Choose Whole Grain Bread

Opting for whole grain bread over white drops the calories while adding more nutrients and fiber. Look for 100% whole wheat or multi-grain varieties. A thin slice of whole grain bread offers about 60-80 calories compared to 150+ for large croissants and biscuits.

Use Veggies for Volume & Nutrients

Pile veggies high on your morning sandwich! Tomatoes, spinach, onions, mushrooms, bell peppers and avocado all make excellent additions. They boost nutrition, add volume and satisfaction, and keep calories low. Things like sundried tomato pesto or avocado spreads also liven up sandwiches.

Smart Swaps for Meats & Cheese

Going meatless even one day a week can improve health. But if you don't want to give up bacon or sausage entirely, using less can save calories. Things likeCanadian bacon, turkey sausage, and ham tend to be leaner. For cheese, a little sprinkle of strongly flavored options like feta, bleu, parmesan or goat cheese imparts lots of flavor so you can use less.

Keep it Simple With Egg Whites

While whole eggs offer great nutrition, the yolks contain the majority of calories and fat. Using just egg whites cuts calories in half! A two egg white omelet has about 34 calories compared to over 140 calories for two whole eggs. Fold scrambled whites, a veggie frittata, or egg white patty into your sandwich.

Putting it All Together

Follow these guidelines for building a lean, mean breakfast sandwich under 300 calories:

• Start with a thin slice of whole grain bread
• Pile on the veggies - spinach, tomato, avocado, etc.
• Add a slice of lower calorie cheese like cheddar or Swiss
• Use leaner proteins like Canadian bacon or egg whites
• Mustard, hot sauce, salsa, or hummus make great spreads

10 Ideas for Low Calorie Breakfast Sandwiches Under 300 Calories

Here are just a few ideas for incredibly delicious yet lighter breakfast sandwiches to enjoy.

1. The Classic

This back-to-basics sandwich offers a nice change of pace from the usual bacon and egg on a biscuit.

• 1 slice whole wheat bread - 80 calories
• 2 scrambled egg whites with spinach - 50 calories
• 2 slices tomato - 10 calories
• 1 slice reduced-fat cheddar cheese - 60 calories
• 1⁄2 avocado, mashed - 80 calories
• Total: About 280 calories

2. Pesto Chicken Salad

Chicken salad gets a flavor and nutrition boost from sundried tomato pesto in this craveable sandwich.

• 1 whole wheat pita - 140 calories
• 1⁄4 cup chicken breast - 50 calories
• 2 Tbsp sundried tomato pesto - 60 calories
• 1⁄4 cup diced celery - 5 calories
• 2 Tbsp light mayo - 35 calories
• Total: About 290 calories

3. Western Egg White Wrap

With bell peppers, onion, ham, and melty cheese all wrapped in an egg white omelet, this sandwich really satisfies!

• 1 egg white omelet - 35 calories
• 2 Tbsp ham - 25 calories
• 1⁄4 cup bell pepper - 10 calories
• 1 Tbsp onion - 10 calories
• 2 Tbsp shredded cheddar cheese - 60 calories
• Total: About 140 calories

4. Breakfast BLT

Crispy turkey bacon makes the classic BLT sandwich morning-friendly. Serve in a lettuce wrap to save even more calories.

• 2 slices whole grain bread - 160 calories
• 2 slices tomato - 10 calories
• 1 cup lettuce - 10 calories
• 3 slices turkey bacon - 45 calories
• 1 Tbsp light mayo - 35 calories
• Total: About 260 calories

5. Egg & Avocado English Muffin

Protein-packed eggs get paired with creamy avocado and zingy hot sauce here.

• 1 whole wheat English muffin - 140 calories
• 1 whole egg - 70 calories
• 2 egg whites - 30 calories
• 1⁄4 avocado - 80 calories
• Hot sauce
• Total: About 320 calories

6. Mediterranean Breakfast Pita

This veggie-loaded Mediterranean sandwich brims with nutrition thanks to hummus, feta, tomatoes, cucumbers, and more.

• 1 whole wheat pita - 140 calories
• 2 Tbsp hummus - 70 calories
• 1⁄4 cup cucumber slices - 5 calories
• 4 tomato slices - 5 calories
• 1 oz feta cheese crumbles - 75 calories
• Total: About 295 calories

7. Breakfast Burrito

All the Tex-Mex flavors of a breakfast burrito wrapped in a fiber-rich whole wheat tortilla.

• 1 whole wheat tortilla - 110 calories
• 3 egg whites - 50 calories
• 1⁄4 cup black beans - 55 calories
• 1 oz avocado - 50 calories
• 2 Tbsp salsa - 10 calories
• Total: About 275 calories

8. Apple, Cheddar & Turkey

Sweet apple slices contrast perfectly with savory cheddar and turkey in this creative combo.

• 2 slices whole grain bread - 160 calories
• 3 oz turkey - 60 calories
• 1⁄2 apple, sliced - 40 calories
• 1 oz cheddar cheese - 110 calories
• Mustard
• Total: About 370 calories

9. Caprese Sandwich

It's like a cooler, sandwich version of the classic Caprese salad with fresh mozzarella, tomatoes, basil and balsamic vinegar.

• 2 slices whole grain bread - 160 calories
• 2 oz fresh mozzarella - 140 calories
• 4 slices tomato - 5 calories
• 5 leaves fresh basil
• Balsamic glaze or vinegar
• Total: About 305 calories

10. PB & Banana Bagel

Creamy peanut butter and banana is a delightful combination perfect for stuffing into a whole wheat bagel.

• 1 whole grain bagel, halved - 200 calories
• 1 Tbsp peanut butter - 90 calories
• 1⁄2 banana - 50 calories
• Total: About 340 calories

Tips for Success with Low Calorie Breakfast Sandwiches

Making over your morning sandwich may take some getting used to, but these tips make healthy enjoyment easy:

• Cook ahead - Make a batch of hardboiled eggs, cook extra chicken breast, or pre-wrap egg white omelets to enjoy all week
• Double up and freeze - When you bake chicken or cook turkey bacon, double it to freeze for sandwiches later
• Prep veggie toppings - Wash and slice bell peppers, tomatoes, onion and other toppings to easily throw on sandwiches
• Experiment with flavors - Play around with hummus, avocado, pesto, mustard and other condiments to make sandwiches exciting
• Be portion-aware - Measure peanut butter, mayo, and cheese until you learn proper serving sizes
• Savor slowly - Sit and slowly enjoy your lighter sandwich to appease hunger in a healthy way

Breakfast sandwiches make for a tasty, on-the-go meal, however traditional versions come with a cost - unwanted extra calories and fat. But with some simple substitutions like whole grains, extra veggies, and leaner proteins, you can build flavourful sandwiches under 300 calories. Give some of these slimmed-down ideas a try for a satisfying way to start your day the healthy way!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.