Our heart-healthy egg sandwich incorporates tomato, arugula and fresh lemon juice for a bright, well-rounded flavor. With 18 grams of protein per serving, this dish helps stave off hunger and starts your day off right! Enjoy the classic flavors of a morning egg sandwich with this high-protein breakfast specifically designed to support your weight loss goals. By using hard-cooked eggs and fiber-rich whole wheat English muffins, you get a satisfying, low-cholesterol meal that keeps you full and energized throughout the morning.
If you’re looking for more inspiration to jumpstart your healthy eating habits, check out all our high-protein breakfast recipes.
This recipe balances lean protein with complex carbohydrates and antioxidant-rich greens to create a nutrient-dense meal. It is specifically formulated to be low in saturated fat and sodium, making it an ideal choice for those managing heart health or looking for a calorie-controlled breakfast for weight loss.
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Yes, especially when it is high in protein and fiber. This version uses whole grains and lean protein to keep you full longer, which prevents mid-morning snacking.
Hard-cooking or poaching eggs is generally considered the healthiest method as it requires no added butter or heavy oils, keeping the calorie count low.
This recipe is already naturally dairy-free as it uses reduced-fat mayonnaise instead of cheese or butter.
Yes, the combination of high fiber from the whole wheat and high protein from the eggs helps prevent sharp blood sugar spikes.
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Recipe yields 2 servings
Preheat toaster oven.
In a bowl, toss the arugula and 2 tablespoons of the herbs with the olive oil and lemon juice.
On a toaster oven pan, arrange muffin halves. Top each half with the arugula mixture and tomato slices. Spread the mayonnaise on the tomato slices. Top with the egg rounds. Sprinkle the egg rounds with additional 1 teaspoon fresh herbs and the salt and pepper to taste.
Broil the sandwiches for about 2 to 3 minutes, or until warm. Sprinkle with the chives.
What to Serve With These Heart Healthy Egg Sandwiches
To round out your morning, pair this sandwich with a light side that complements its fresh flavors. A small bowl of fresh mixed berries or a glass of Heart Healthy Green Juice adds extra vitamins without significant calories. If you need a warm beverage, a cup of green tea is a great antioxidant-rich companion for a weight-loss-focused breakfast.
Tasty Egg Sandwich Variations
Swap the reduced-fat mayonnaise for plain non-fat Greek yogurt or mashed avocado for a boost of probiotics or healthy fats.
If you don't have arugula, fresh baby spinach or kale make excellent nutrient-dense swaps.
Fresh cilantro or parsley can be used in place of basil or tarragon depending on your flavor preference.
Use a sprouted grain muffin or a gluten-free whole grain muffin to meet specific dietary needs.