Egg White Breakfast Sandwich Variation

We did a whole “make your own pizza” thing here last night with some extended family, and I had a pile of leftover peppers and onions I wanted to use up.  And I also had a package of english muffins that I needed to use (although in retrospect, why to my english muffins have so much sodium? I mean, how did they get 530 mg of sodium in a tiny 130 calorie muffin?  But I digress…anyone want to recommend a way lower sodium whole grain bread or muffin alternative?)


  • 1 c chopped bell peppers (I used a mix of red and green)
  • 1/4 c chopped sweet onion
  • 1 1/3 c egg whites
  • 5 TB shredded cheddar
  • 5 english muffins (preferably with less sodium than mine have)


  1. Saute peppers and onions in a medium to large non-stick pan (with a little oil if you’d like).
  2. As the veggies start to soften, add the egg whites and allow to cook until set and cooked through, frittata style.  I covered the pan for a few minutes to make this happen.  You could also just scramble it all up and cook until cooked through.  Remove from heat and let cool.
  3. Meanwhile,  toast sodium bomb bread forms english muffins.
  4. To assemble the sandwiches, once the egg mixture has cooled, divide it or cut it up, into 5 equal portions and place each on a salty slab of an english muffin half, top with 1 TB cheese each.  Top with the second english muffin half.  And yeah, I know you actually know how to assemble a sandwich and I do kind of feel stupid for typing the last couple sentences.
  5. Wrap in foil and refrigerate until ready to eat.
  6. To reheat, place in an oven or toaster oven pre-heated to 350 and cook until warmed through, around 15 minutes.   Or remove from foil, wrap in a paper toil and microwave on low power for a minute or so.  But they aren’t really as good that way.  I’m warning you.

Egg white


This entry was posted in Breakfast, Easy Breakfast, Freezer meals, Make Ahead, Meal Plans, Quick Breakfast and tagged , , , , , , , , , , . Bookmark the permalink.

1 Response to Egg White Breakfast Sandwich Variation

  1. Pingback: 2018 Monday Meal Plan: Week 1 | Plan Prep Pour

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