Egg White Breakfast Sandwich

By Jenna Ruiz, RDN · Updated February 10, 2026

A ten-minute sandwich with 38 grams of protein that beats anything from a drive-through window.

Prep

4 min

Cook

6 min

Total

10 min

Servings

1

Calories

385

Protein

38g

Carbs

32g

Fat

11g

Ingredients

• •3/4 cup liquid egg whites
• •3 slices deli turkey breast
• •1 slice reduced-fat sharp cheddar
• •1 whole grain English muffin, toasted
• •1/4 avocado, sliced
• •Salt, pepper, and hot sauce

Instructions

1. 1

   Toast the English muffin while you heat a small nonstick skillet over medium-low.

2. 2

   Pour the egg whites into the skillet and season. Cook undisturbed 3 minutes, until the edges set.

3. 3

   Fold the egg whites into a square roughly the size of the muffin and top with cheese. Cover for 1 minute to melt.

4. 4

   Warm the turkey in the same pan for 30 seconds per side.

5. 5

   Stack the avocado, egg, turkey, and hot sauce on the muffin and eat right away.

Nutrition Facts

Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.

Recipe Notes

• Weigh your protein raw for the most accurate macros.
• Season in layers: a little salt at each stage beats a lot at the end.

Storage Tips

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.

Meal Prep Tips

Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.

Recipe Variations

• Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
• Add a cup of chopped vegetables to raise the fiber without changing the cook time.

Frequently Asked Questions