[Recipes] The Ultimate High Protein Breakfast Sandwich
A lot of people say breakfast is the most important meal of the day, or that you need to eat breakfast in the morning to get your metabolism going. While there isn’t much concrete evidence to back those claims, I still prefer to start my morning with a decent breakfast.
My normal morning routine is a bit elaborate for some people, but when I’m short on time and still want a solid, nutritious breakfast the Ultimate High Protein Breakfast Sandwich is my go-to meal. So long as it’s not your first time in the kitchen it shouldn’t take more than 10 minutes to whip this up — trust me, it’s worth it.
And it’s modular — even though it’s built purely from grade A, high-quality protein and grains, feel free to scale down the eggs/turkey bacon if you wan’t a lower calorie option.
The Ultimate High Protein Breakfast Sandwich
- 2 slices flax Ezekiel sprouted bread
- 2 whole eggs
- 2 egg whites or 2 servings of liquid egg whites
- 3 slices turkey bacon
- salt & pepper
- 1 tbsp ketchup
- for extra spice: add hot sauce or sriracha sauce
Servings — 1
- Calories — 475
- Total Fat — 16g
- Carbs — 33g
- Fiber — 8g
- Protein — 50g
1. Heat up 2 pans on medium-high heat then and spray with coconut oil spray.
2. Crack the 2 whole eggs directly into the pan, as you would make sunny side up eggs.
3. Pour the liquid egg whites in the pan around the whole eggs.
4. In the second pan start cooking the turkey bacon. Flip once after about 3 minutes depending on desired crispiness.
5. Once the egg whites have completely cooked and start to bubble a little bit, use your spatula to fold the egg whites over the yolks and then flip everything over to cook the other side of the yolk.
6. Cook the other side for 1-2 minutes and transfer your eggs onto the bread.
7. Remove the turkey bacon from the pan, pat off any additional oil with a paper towel, and then then place on top of the eggs.
8. Add salt, pepper, and 1 tbsp ketchup on top of your eggs and turkey bacon.
9. Close the sandwich — enjoy!
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Joshua Nackenson, CSCS, is a medical student at the University of Miami Miller School of Medicine with a passion for all things related to fitness and nutrition.
His primary athletic focus is powerlifting, where he competes in the 165lb and 181lb weight classes. In between powerlifting training and competitions, he stays fit by competing in local 5ks and Tough Mudder events.
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