High Protein Breakfast Sandwich Ideas: 15g+ Protein Combos

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 wont 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 sandwichs 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
• Chvre 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.

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.