Building a Nutritious High Protein Breakfast Sandwich
Breakfast sandwiches make for a satisfying and portable morning meal. With the right ingredient combinations, they can also provide lasting energy from high quality proteins to jumpstart your day. Use these tips to create the perfect protein-packed breakfast sandwich.
Choose the Right Bread or Buns
The bread or bun foundation sets the stage for how healthy your breakfast sandwich will be. Some better options include:
- Whole grain bread or buns
- Sprouted grain breads
- English muffins or bagels
- Gluten-free grains like quinoa or millet
These provide important nutrients and fiber. Limit biscuits and croissants which tend to be higher in saturated fats and calories.
Bulk Up on Vegetables
Pile those sandwiches high with fresh veggies to increase fiber, vitamins, and minerals. Some great options are:
- Spinach
- Tomato
- Onion
- Bell pepper
- Mushrooms
- Avocado
Roasted veggies like peppers, onions, and sweet potatoes also make flavorful additions. Just be sure to skip excessive cheese and condiments which can undermine the nutrition.
Choose Your Protein
Without sufficient protein, your breakfast sandwich won’t keep you satisfied. Aim for at least 15-20 grams of protein. Great protein sources include:
- Eggs - try just egg whites to limit cholesterol
- Canadian bacon or turkey sausage
- Hummus
- Nut or seed butters
- Smoked salmon or other fish
Beans, lentils, tofu or tempeh can also provide plant-based protein. Mix and match! Having some protein from animals and plants is ideal.
Go Easy on High-Fat Cheeses
While melty cheese tastes great, too much can ruin a sandwich’s healthy nutrition profile. Limit to about 1-2 oz and choose types like:- Goat cheese
- Feta
- Parmesan
- Low-fat mozzarella
Skip full-fat American, cheddar, Monterey jack, and most cream cheeses.
DIY Condiments and Spreads
Whip up homemade condiments with healthy fats and clean ingredients:
- Guacamole
- Bean or lentil spreads
- Hummus
- Nut butters
- Pesto
- Salsa
Olive oil, mustard, lemon juice, herbs and spices jazz up sandwiches fantastically as well. Store-bought condiments often hide sugars and preservatives.
5 Delicious High Protein Breakfast Sandwich Combinations
The Powerhouse
- Egg whites
- Spinach
- Tomato
- Avocado
- Sprouted grain toast
The Day Starter
- Smoked salmon
- Sliced cucumber
- Chèvre goat cheese
- Dill mustard
- Everything bagel thin
The Green Machine
- Smashed chickpea salad
- Baby kale
- Heirloom tomato
- Sliced onion
- Toasted whole grain bread
The Breakfast BLT
- Canadian bacon
- Lettuce
- Tomato
- Over-easy egg
- English muffin
The Protein Packer
- Ground turkey
- Egg whites
- Bean spread
- Baby spinach
- 100% whole wheat wrap
Get creative with combinations that pack a protein punch to start your day off right! Aim for at least 350-400 calories with 15-20 grams of protein to stay fueled for hours.
FAQs
What bread is best for a high protein breakfast sandwich?
Choose whole grain breads, sprouted grain breads, English muffins, and bagels. Limit biscuits or croissants which tend to be higher in fat and calories.
How can I make my breakfast sandwich fillings higher in protein?
Some great high protein fillings include eggs, Canadian bacon or turkey sausage, smoked salmon or fish, nut or seed butters, hummus, lentils, beans, tofu, and tempeh.
What are some of the best vegetables for breakfast sandwiches?
Excellent vegetable additions are spinach, tomato, onion, bell pepper, mushrooms, avocado, roasted veggies, sweet potato, and more.
How much cheese should I put on a breakfast sandwich?
Limit cheese to 1-2 oz per sandwich to keep fat and calories reasonable. Choose lower fat types like goat cheese, feta, parmesan, and low-fat mozzarella.
What condiments work well on high protein breakfast sandwiches?
The healthiest condiment options include guacamole, hummus, bean spreads, pesto, salsa, olive oil, mustard, lemon juice, and herbs/spices instead of sugary commercial sauces.
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.
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