Egg Sandwich Healthy Alternatives
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I go back and forth between sweet and savory in the morning. How great is a delicious, multi-layered sandwich to start your morning? Breakfast sandwiches are the PERFECT way to satisfy all of your cravings because you have the ability to add in so many amazing flavors and textures.
That said - they can also get super unhealthy, quickly. I have been inspired by my friends at Real Good Foods to take my favorite ingredients and make healthy alternatives to your typical breakfast sandwich! Leave a comment below if you have more ideas to share!
REAL GOOD FOODS SANDWICH using a cauliflower bread (GF)
The inspiration behind it all - the Real Good Foods Cauliflower Cheesy Bread Breakfast Sandwiches. For those of you who feel better on lower carb options -these high protein (16g!), grain free, gluten free sandwiches are made with simple, real foods you can read and decipher! I think sticking to a classic is never a bad thing, and these can be found at the grocery store (I get mine at Giant) and kept frozen until you need them. They are Keto and Diabetic friendly. And did I mention that the crust is actually made from cauliflower? Move over cauli-pizza, because BREAD is the new thing.
SWEET POTATO EGG SANDWICH (GF, DF)
Another alternative to your bread for sandwiches… use thin slices of sweet potato (with Kite Hill vegan cream cheese and a fried egg)! This is a great option if you are Dairy Free, or Gluten Free. Here’s how I make them - Slice a sweet potato vertically to create a “bread” about a quarter of an inch thick. Preheat your oven to 425, drizzle the potato with olive oil and sea salt and bake until it is roasted and golden brown. Once your sweet potato bread slices are fully cooked, grab Kite Hill cream cheese (I love the chive flavor!!) and fry an egg. Spread the cream cheese on both sides of the sweet potato bread, place your egg in there… and ENJOY!
TOFU EGG SCRAMBLE SANDWICH (DF, V, can be GF)
We are also dabbling with more plants in our household. One of the things I love, but John doesn’t yet, LOL, is a tofu egg scramble. You can get the same consistency and texture with tofu. The “egg” flavor and smell, though, I think comes from this super sulfur salt called Kala Namak (I got mine on Amazon). OK so get firm tofu, a clove of garlic, turmeric, nutritional yeast, salt (or the kala namak salt if you have it!) and pepper. First off, chop up your garlic clove and crumble the tofu to resemble egg scramble. Heat up a pan on your stove with a little vegan butter or olive oil, and start to fry up the tofu with garlic. And after a few minutes add about a teaspoon of turmeric, a tablespoon (or more) of nutritional yeast, and sprinkle salt and pepper to taste. Once your tofu eggs are finished, mash up a ripe avocado with salt and pepper, toast up an english muffin and combine the three! I spread my mashed avocado to my english muffin, followed by red pepper flake and then a scoop of the eggs! Want extra flavor? Make rice paper bacon. OH MY GOSH. I’ll do a whole other post on this…
OPEN-FACED EGG SANDWICH (can be GF, can be V)
Just for something different. My personal favorite is a combination of goat cheese, avocado, hot sauce, olive oil and an egg or tofu egg. Grab your favorite bakery bread, toast it up in a pan with olive oil. Then, spread goat cheese and your favorite spices all over the bread. Once you have a nice thin layer of goat cheese, slice up avocado across your read & add egg to the top. BONUS AMAZING FLAVOR CONTENT comes from arugula drizzled with some olive oil and vinegar. Adds a nice peppery crunch and ensures you get your greens in first thing ;-)
MUSHROOM BACON + EGG + SPINACH BREAKFAST BURRITO (can be GF, can be V)
Hands up if you love a breakfast burrito!! Crispy potatoes and scrambled eggs makes the best combination. Now, with this you can obviously do regular bacon and eggs but I like to get creative with my options. Let’s try mushroom “bacon” and mix this in with some garlic, spinach, onion and eggs (or tofu eggs) in a big scramble! For the mushroom bacon, you slice the mushroom caps long and thin and line them on a baking sheet. Drizzle with olive oil and sprinkle with salt, and bake until crisp (about 30 minutes). Then in a pan, scramble your eggs with chopped garlic, onion and spinach. In another pan, fry up some cubed potatoes (I love using russet potatoes but you can use sweet potatoes if you’d prefer). Combine the egg scramble, mushroom bacon and potatoes in tortilla (you can use a gluten-free tortilla here if you desire) and put the folded up burrito in the pan to warm and seal properly. Serve with hot sauce or salsa, OBVIOUSLY.