Breakfast Sandwiches

I have a huge love-hate relationship with breakfast sandwiches.  I love their buttery goodness with the salty bacon and gooey cheese.  I hate their calorie content.  With my eating disorder, if I ever bought one and ate it that would be all that I ate.  That’s how terrifyingly high in calories it would be for me.  However, now in an effort to promote good self-image and diet I decided to start making my own ahead of time so that I would have them available for the next morning and not feel guilty about its nutrition.  I know what’s in them and I can control what goes in one.




  • 1 baby portabella mushroom, chopped
  • 1 small tomato, diced
  • ¼ cup spinach leaves
  • 5 Thomas lite english muffins
  • 1 cup 100% egg whites
  • 5 Morningstar bacon/sausage
  • 5 slices of cheese (your choice)
  • Pam spray
  • Wax paper
  • Paper
  • Tape


  • Preheat oven to 350.
  • Place bacon/sausage on baking sheet
  • Mix egg whites, mushroom, spinach, and tomato together in a bowl.  Add salt and pepper if desired.
  • Prep a muffin tin with Pam spray and pour egg mix into 5 of the slots.  Ensure that the mix is evenly distributed among the slots.


  • Place both muffin tin and baking sheet in the oven.  Bake for 12-15 minutes.  Watch the bacon & egg to make sure you don’t burn the bacon and that the egg cooks thoroughly.  Adjust time depending on how the items are doing in the oven.



  • Remove the items once thoroughly cooked.  Cut 5 sheets of wax paper and prepare labels.
  • Toast english muffins.  Assemble the sandwich.  I placed the cheese first, followed by the bacon/sausage, and egg.  Press the sandwich down to flatten slightly.



  • Wrap the sandwich with the wax paper and tape it closed.  Flip the wrapped sandwich over and tape the label onto it.  Repeat this process for each sandwich.


  • Place sandwiches in the freezer.  When you’re ready to eat them, just microwave it for 3-5 minutes.


I made enough for 5 days.  I made an extra one with regular sausage just in case my husband would like one in the morning.

I was very pleased with the results.  Granted, I haven’t had one yet but I will tomorrow morning.  They smelled amazing, though.  I’d like to thank Taralynn of Undressed Skeleton for the recipe idea.  It’ll definitely satisfy my sandwich craving!

Calorie Content: 236 (veggie bacon); 285 (veggie sausage); 307 (sausage)


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