Our Registered Dietitians have strategically designed this breakfast sandwich to have multiple sources of protein to keep you full until lunch and obtain adequate protein to recover your body before or after a workout!

Our version of a high protein breakfast sandwich is versatile and the ingredients are totally up to you. I am sharing the ingredients incorporated into our version with ideas for substitutions based on your personal preferences, intolerances, allergies, or the ingredients you have in your kitchen. Here's the line up:

• Eggs & Egg whites. I like to use an egg with a boost of liquid egg whites. A single egg has 6g of protein. While this is an awesome start for protein in our sandwich, I like an extra punch of protein from the egg whites. Since we are adding fat from cheese, we choose to add extra egg whites which are low in fat to manage the total fat in the recipe. However, if you prefer, you can leave the egg whites out or add an extra egg! 
• Deli turkey slices. Two slices of deli turkey further boost the protein in the recipe! You can leave the turkey out for a vegetarian option or substitute it for bacon bacon, ham, or turkey bacon. 
• Multigrain English muffins. I choose a multigrain English muffin for a boost of fibre. Swap the English muffin for a whole wheat tortilla for a breakfast wrap or a gluten-free bagel like O'doughs.
• Cheese. There are so many different choices when it comes to cheese! I used a slice of Provolone but cheddar, Swiss, havarti, or mozzarella would all be delicious! If you'd like to make it dairy-free, consider swapping out the cheese for avocado slices.
• Seasonings. The sky is the limit when it comes to seasonings! Ketchup, hot sauce, mayo, pesto, and more!

INGREDIENTS

• 1 egg
• ¼ cup (65g) egg whites
• 1 multigrain English muffin
• 1 slice (20g) cheese
• 2 slices deli turkey
• 2 slices tomato
  
• handful of greens (eg. arugula, spinach, lettuce)

_{Gluten-free: use a gluten-free option like an O'dough's bagel.}

_{Dairy-free: sub cheese for avocado}

_{Vegetarian: remove the sliced turkey}

DIRECTIONS

1. Prepare the egg and egg whites by scrambling them in a bowl and cooking them in a frying pan. Use an egg ring or fold the egg mixture twice so it fits into your sandwich.
2. Heat the turkey in the pan alongside the eggs. While the turkey heats up, toast the English muffin.
3. Layer the cooked eggs, cheese, and turkey on the English muffin alongside the sliced tomatoes and greens.
4. Add optional condiments like mayo, hot sauce, or ketchup if you'd like!

DIETITIAN THOUGHTS

While a single egg does offer protein, for some, it isn't enough to keep them full until lunch. Adding the egg whites, cheese, and sliced turkey complements the protein from the egg to boost the total protein content of the recipe. As Registered Dietitians, we find many of our clients experience their best energy and satisfaction when they aim for >20g of protein at most meals. 

MORE RECIPES!

Looking for more breakfast recipes? Try Hannah's High Protein Breakfast Bagel!

If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan!