Start your morning with this Macro-Friendly Egg Sandwich featuring fluffy eggs, melty cheese, turkey bacon, and a skinny lemon garlic aioli. Packed with protein and ready in minutes, it’s an easy, satisfying breakfast you’ll want on repeat.

About This Recipe

Ok so this is a sandwich I posted on my Instagram after we took a trip to San Francisco last summer with the kids. You know my trips are almost entirely focused on what-am-I-gonna-eat-and-how-can-I-best-fit-it-all-in. But of all the places I was excited to try … Devils Teeth was my main focus. I’d had their breakfast sandwich a year earlier when Ross and I went out, but I was sick through the whole trip, so I couldn’t really enjoy it. SO SAD. AND we were going to his high school reunion, which meant I couldn’t totally succumb to the vacation-eating-food-baby. So annoying.

Anyway. I’d been dreaming of their breakfast sandwich ever since. The devil’s pesky.

Their (delicious) and non-macro-friendly version goes something like this: buttery biscuit+eggs, avocado, bacon, pepper jack cheese and plenty of secret lemony garlicky sauce. I could swim in any sauce that has lemon and garlic in the name together. If while I swim I get to eat it.

But as much as I love biscuits and bacon and mayo, and tons of cheese and avocado, I also like my pants to fit. I know I’m picky. So I did this instead. And I don’t keep secrets. And it was AMAZING! And I didn’t have to feel heavy and sleepy the rest of the day or try to share with someone. Oh my gosh, I hate sharing meals.

I started with a big airy kaiser bun so I could of course hollow out the top and save some carbs. When I want to spend the fat I’ll try it with a biscuit because WHAT IS BETTER IN THE WORLD THAN A BISCUIT. But this time I didn’t. I gently scrambled some whites with an egg so it was soft and fluffy, melted some light pepper jack cheese, and topped with some turkey sausage because I think it’s the yummiest meat to marry with eggs and we always have it on hand… and my usual faves. Red onion and arugula. OH and avocado because AVOCADO.

And the main event? This simple but stand-out lemon-garlic “aioli” that turns you into a chef. Voila.

Ingredients and Substitutions

Kaiser bun: I love using a bakery-style kaiser bun for the best texture, but an English muffin is a great option if you want a smaller sandwich or prefer a little extra crunch.
Egg + egg whites: Using one whole egg plus egg whites gives you a fluffy, protein-packed sandwich while keeping the macros lighter. Feel free to use all whole eggs if you prefer.
Avocado: A few slices of creamy avocado add healthy fats and make this sandwich extra satisfying. You can leave it off to lower the fat content or add more if it fits your macros.
Turkey sausage: I use a Jimmy Dean turkey sausage link, but any fully cooked turkey breakfast sausage will work. You can also substitute turkey bacon or chicken sausage.
Cheese: I’m using Sargento Reduced Fat Pepper Jack cheese for a little kick of spice with fewer calories and fat. Reduced-fat cheddar, provolone, Swiss, or American cheese would also be delicious.
Arugula: You may have noticed I like arugula on almost everything! Its peppery flavor pairs perfectly with the bright lemon garlic aioli. If you’re not a fan, spinach or mixed greens make an easy substitute.
Red onion: Thinly sliced red onion adds a little crunch and bite that balances the creamy aioli and rich eggs. You can also substitute my pickled onions, which are absolutely delicious on this!
Garlic aioli: This quick, lightened-up aioli is made with one frozen garlic cube mixed into light mayo. Add a squeeze of fresh lemon juice for a bright, lemony garlic aioli that pairs perfectly with the arugula. My grocery store carries a surprisingly low-fat mayo from Best Foods with just 1 gram of fat per serving, but light mayo, fat-free sour cream, or plain non-fat Greek yogurt all work well, too.

Dietary Adaptations

Gluten-free: Use a gluten-free bun or English muffin.
Dairy-free: Use dairy-free cheese.
Lower fat: This is higher in fat than most of my sandwiches. You can easily lower the fat by reducing or eliminating the avocado, cheese, or sausage.

Hand holding macro-friendly egg sandwich with lemon garlic aioli.

How To Make

Make garlic “aioli” by stirring together ¼ cup of light mayo* with 1 cube frozen garlic. (Add a squeeze of lemon if you want to make a lemony garlic aioli.) Use 1 Tbsp. on your sandwich and store the rest in your fridge for any future sandwiches! Just adds a little garlic-LOVE.
Whisk together egg and whites (sprinkled with some kosher salt and pepper) and cook over medium heat, JUST until set and then turn it off! They’ll continue to cook and dry eggs are NO BUENO. You want this pillowy and soft and delicious even though it’s short two yolks. I don’t really scramble, more like move it around and on top of itself so you have a nice round disc of soft cooked egg.
Drape immediately with cheese and cover to let melt.
Slice your Kaiser so the bottom is as thin as possible and hollow out the top if you’d like. I try and get mine down to about 38-40 grams which is about 20 carbs. Less than an English muffin, but larger overall. I like to hollow to free up a few carbs for something I’ll enjoy more, PLUS it makes a perfect cozy pocket to hold in all your toppings. But feel free to skip the hollow!
Spray the insides with cooking spray (olive oil spray is my fave) and set your eggs aside so you can toast bun in the same pan.
Top toasted bun with 1 tbs garlic aioli, cheesy egg, sausage strips, avocado, arugula, and red onion.

Egg Sandwich with Turkey Sausage and Lemon Garlic Aioli www.lillieeatsandtells.com

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