Macro-Friendly Egg Sandwich with Skinny Lemon Garlic Aioli
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.
Servings: 1 sandwich
Calories: 365kcal
Ingredients
- 1 Kaiser bun from bakery section 40g, or use English muffin
- 1 large egg
- 1/4 cup egg whites 60g
- 1/4 small avocado 20g
- 1 Jimmy Dean turkey sausage link sliced horizontally into three strips, we keep these in stock from Costco
- 1 slice reduced fat pepperjack cheese 19g, I'm using Sargento brand
- 1 pinch arugula
- 1/2 Tbsp. red onion 5g
- 1 Tbsp. garlic aioli "recipe" below
Instructions
- Make garlic “aioli” by stirring together 1/4 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.
Notes
- *My grocery store carries a super low fat mayo I’d never seen before by Best Foods with only 1 fat! I’m sure fat free sour cream (my usual go-to) or greek yogurt would work too.
- I didn’t bother doing a recipe for the mayo. I just logged it as a tablespoon of light mayo. Sometimes it’s worth it to calculate the recipe. But sometimes an estimate is close enough and then HALLELUIAH.
- 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.
- This was so good. You may have noticed I like arugula on almost everything. But I really loved it on this since it pairs so perfectly with lemon.
Nutrition
Serving: 1sandwich | Calories: 365kcal | Carbohydrates: 27.1g | Protein: 24.2g | Fat: 17.6g