Tag Archives: low calorie breakfast sandwich

Open Faced Breakfast Sandwiches

21 Aug

Tonight my family asked for breakfast for dinner (which is not unusual in this house).  I wanted to do something a little different, so we went with Open Face Sandwiches.  I know that this recipe calls for packaged instant gravy (GASP!) which is almost a deadly sin in the American south (and in my home particularly).  I chose to go this route for 2 reasons.  1. Packaged instant gravy is much lower in calories than homemade white gravy, and 2. it’s easier, and on a weeknight, time is precious.  I used some pretty specific brand name ingredients here, but i’ll list the calorie counts for what i used, in case you’d like to use an alternative brand, or these items are not available in your area.

I usually like to stay around 250 calories or less for breakfast, so this works better as a lunch or dinner option for me. However, you could lower the calories by using 2 slices of canadian bacon instead of sausage, or using only egg whites.


  • 4 Light (100 calorie) English Muffins
  • 4 Eggs
  • 4 Egg Whites
  • 8 chicken or turkey sausage patties (I used chicken sausage at 120 cal per 2 patties)
  • 1 envelope of white country gravy (I used Pioneer at 45 calories per 1/4 cup)
  • 1/8 tsp salt


  1. Cook sausage patties according to directions on package.
  2. Prepare gravy according to instructions on packet. Stir in salt.
  3. Mix eggs and egg whites together and whisk until blended.
  4. In a large skillet, spray non stick cooking spray, and scramble your egg mixture on medium heat until eggs are done. Season eggs with salt and pepper if you wish.
  5. While eggs are cooking, split your english muffins and toast them all in the toaster, or on broil in the oven.
  6. To assemble sandwiches, place 1 muffin top, and 1 bottom on each plate.  Top each muffin with a sausage patty.
  7. Divide eggs evenly between each of the 8 muffin pieces.
  8. Top plate with 1/3 cup of gravy, split evenly between the 2 muffins.

Makes 4 servings= 365 calories per serving

Approximately 9 weight watchers points plus per serving.

Mcdonalds egg white delight switcheroo

4 Jan

So, I love the egg white delight at McDonald’s for breakfast. It’s filling, and pretty reasonable at 250 calories. However, on days when I’m home I sometimes make these for myself, and at a much lower calorie count.


– 1 Thomas 100 calorie English muffin, toasted
– 1 slice of Canadian bacon
– 1 or 2 egg whites
– 1 slice American cheese (40 calories)

Notes: 1 egg white is less than what comes on the mcdonalds version, so I use 2. But if you like it lighter on egg, the 1 is good. American cheese varies significantly from one friend to another in calorie count. I used a velveeta single. Try pepper jack singles for a bit of variety. They’re my favorite!


1. Spray a small skitter with nonstick spray and heat Canadian bacon.

2. Remove bacon and use same skillet to “fry” the egg whites, folding them over to make them about the size of the English muffin.

3. Once the eggs are cooked through, add cheese to the top, and place egg and cheese on the bottom toasted English muffin.

4. Add bacon and top of muffin. Enjoy

With 1 egg white= 185 calories
Appx 5 ww points plus

With 2 egg whites= 210 calories
Appx 5 ww points plus