Quick. Convenient. Customizable. Breakfast sandwiches, or sandos, are clutch on a busy work weekday. They’re also easy to assemble at home, or to make low sodium choices when ordering out.
Breaded Base
Your choice of bread is crucial. You want a sturdy vehicle for all the assembled eggie deliciousness.
I opt for a homemade no salt added everything bagel. Other options can include a classic egg or whole wheat. These can be better options than a cheese or mixed in bagel, like jalapeño.
While English muffins are low calorie and generally lower carbs than their bagel brethren, they’re made with baking soda/powder which gives them their, “nooks and crannies,” and also higher sodium per ounce.
Classic whole wheat bread, or even a slice of thick cut sour dough toasted and folded in half are all great choices, too.
Just make sure to toast your pick and pass on the Texas Toast 😉.
Egg it Up
Classic egg. Nothing added. I make mine using a microwave hack to get the perfect shape.
Take a small glass or microwave-safe bowl. Spray with nonstick cooking spray, or wipe with olive oil. Crack an egg into it with the option to scramble. Cook in the microwave on high for 45 to 60 seconds, depending on your microwave’s wattage. Once cooked, the egg should just slide right out.
Egg beaters are convenient, but can include added sodium. They’re also not much cheaper than a fresh egg. Get cracken’!
Pick your Protein+
In addition to the protein from the egg, this really depends on my mood and what I have on hand. If I have bacon, it’ll most likely be low sodium which is better than the full salt thick cut. I’ll quickly crisp up in the cast iron pan.
I also enjoy breakfast sausage, with homemade (recipe coming soon) being the way to go. Don’t be afraid of leftovers, too. Grilled chicken breast or low sodium pulled pork. The classic breakfast meat can be substituted easily even with crispy tofu to keep it vegetarian..
Top it Off
I like to add a slice of cheese and some sriracha, both giving a little salty boost. Freshly sliced avocado is also a great choice.
Add lettuce and tomato for a BLT breakfast or even a little raspberry or strawberry jam for a sweet and savory combo. Maybe a quick schmear of low fat plain cream cheese? Your options are as wide as your imagination.
What’s your favorite breakie sando? Share in the comments below.
#StaySalty
2 responses to “Breakie Sandos”
Great content! Keep up the good work!
Thank you so much! #staysalty