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Healthy Egg 'n Veggie Breakfast Sandwich Recipe

Healthy Egg 'n Veggie Breakfast Sandwich Recipe

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Bite it! HG's Eggy Veggie B-fast Melt
HG's Eggy Veggie B-fast Melt


Here at HG, WE swap until YOU drop... the calorie-packed restaurant items (and the POUNDS!), that is. Who needs fatty breakfast sandwiches with alternatives like this around? It's like the love child of an egg sandwich and a grilled cheese... YUM!!!

Prep: 5 minutes
Cook: 10 minutes

1/2 cup chopped spinach leaves
1 tbsp. chopped onion
1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Creamy Swiss cheese
2 slices light bread
1 tbsp. chopped roasted red peppers (previously packed in water)
1 slice Sargento Reduced Fat Pepper Jack cheese
2 tsp. light butter or light buttery spread (like Brummel & Brown)

Spray a medium microwave-safe bowl with nonstick spray. (The bottom of the bowl should be about the size of a slice of the bread.) Microwave spinach and onion for 1 minute, or until spinach has wilted. Blot away excess moisture.

Add egg substitute and cheese wedge, breaking the wedge into pieces. Microwave for 1 minute.

Gently stir, and microwave for 1 more minute, or until set.

Top one slice of bread with the egg patty, red peppers, and cheese slice. Top with the other bread slice. Spread the top of the sandwich with 1 tsp. butter.

Bring a skillet sprayed with nonstick spray to medium heat. Carefully place sandwich in the skillet, buttered side down. Spread the top with remaining 1 tsp. butter.

Cook until bread is lightly browned and cheese has melted, about 2 minutes per side, flipping carefully. Eat up!


Serving Size: entire recipe
Calories: 274
Fat: 10g
Sodium: 788mg
Carbs: 22.5g
Fiber: 5.5g
Sugars: 4.5g
Protein: 21.5g

PointsPlus® value 7*

HG FYI: This recipe calls for Sargento cheese due to its impressively low sodium count. Feel free to use any reduced-fat pepper jack cheese; however, the total sodium may vary.

Fight it! IHOP Spinach, Roasted Red Pepper & Cheese Griddle Melt
IHOP's Spinach, Roasted Red Pepper & Cheese Griddle Melt

Hitting Below the Melt...

We'll give it this much -- the "is it breakfast or lunch?" mystique of IHOP's Griddle Melt lineup definitely had us intrigued. And this particular eggy sandwich is loaded up with veggies, so it can't be that bad, right? WRONG-O! Are you ready for the frighteningly shocking stats? This sandwich has OVER TWELVE HUNDRED CALORIES and nearly NINETY GRAMS OF FAT... and that's before you add any sides! The omelette portion is surrounded by an unnecessary amount of full-fat cheese, and that toasty bread is mighty buttery. Luckily, when making over an egg sandwich, we have a ton of go-to tricks. Reduced-fat cheese, light bread, and fat-free egg substitute, to name a few! So save your intrigue for our recipe and how many times you should multiply the ingredients -- you know, 'cuz everyone is gonna want one!

Serving Size: 1 sandwich (without sides)
Calories: 1,270
Fat: 89g
Sodium: 2,490mg
Carbs: 69g
Fiber: 5g
Sugars: 4g
Protein: 51g

PointsPlus® value 35*


Instead of meeting your pals for breakfast, click "Send to a Friend," and invite 'em on over!


Today, January 14th, is National Hot Pastrami Sandwich Day. Beef pastrami is generally fatty, but the uncured kind by Laura's Kitchen is extra lean! Can't find it? Try some turkey pastrami, perhaps in these Reuben-esque Cabbage Wraps!

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We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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