Low-Calorie Breakfast Sandwiches

Breakfast Sandwiches

Breakfast sandwiches include a combination of eggs, cheese, and grains that are rich in protein, calcium, potassium, vitamin B6, magnesium - and that’s just the very beginning of the long list of nutritious benefits that breakfast sandwiches have to offer. What breakfast could be more complete? Too often, dieters sacrifice taste in order to keep the calories low. From my experience with weight loss, breakfast sandwiches are extremely diet-friendly once you learn how to substitute ingredients with low-calorie options that are equally as flavorful and healthy. There’s a huge difference between a fast food egg sandwich full of empty calories and a hearty, healthy breakfast sandwich. It all boils down to the ingredients used.

The Magic of Olive Oil

Usually, we butter up our frying pans to fry and flavor eggs. Instead, use olive oil, but be sure to use small amounts only or else your eggs might turn out soggier than you’d like. That way, you get more flavor and nutrition from less calories. Make sure it’s extra virgin to reap the most of olive oil’s health benefits (including omega-3 fatty acids and antioxidants) while cutting back on calories.

Low-Fat Dairy Options

When beating the eggs, ditch that whole fat milk for skim milk. If you like the taste of almond milk, try mixing it into your eggs and see if you like the earthy, nutty accent that it brings with its low calorie count. Replace milk products with water or, even better, get rid of them entirely that there’s less liquid to part while cooking and making the eggs soggier.

You can still enjoy hot, oozing cheese on your sandwich. Simply choose cheeses that are low-fat, fat-free, and/or non-dairy. Full fat cheeses contain more calories than the aforementioned cheeses along with more saturated fat. Low-fat cheeses contain all of the nutritional benefits of whole fat cheese without the excessive calories. Experiment with different low-calorie cheeses and see which ones you like!

Add Some Veggies In There

Get creative and healthy all at once by including different vegetables in order to add flavor and extra vitamins to your breakfast sandwich. You can use any vegetable you like such as spinach, onions, tomatoes, avocado, or anything else that you like. Mix salsa into your eggs and spread guacamole onto the bread to make a Spanish omelette that is just as healthy as it is tasty.

There seems to be a widespread misunderstanding that bread is unhealthy. This myth is perpetuated by the false belief that carbohydrates promote weight gain. Refined carbohydrates - the kinds found in white bread - are the evil siblings of whole grains. White bread is whole grain bread minus the nutrients and fiber that make complex carbohydrates healthy to begin with. Replace simple, refined carbohydrates with whole grain bread and enjoy increased energy with decreased appetite. If possible, use flats to keep the sandwich together instead of two slices of bread. Flats average around 100 calories while two slices of bread contain 200 calories or more.

In the end, just lose calories and weight, but not flavor!

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