Low-Calorie Sausage Breakfast Sandwich Recipe

Sharebtn Click the share button to confirm. Do it now!
Bite it! HG's Smokin' Good Sausage B-fast Sandwich
HG's Smokin' Good Sausage B-fast Sandwich

Thinkin' & Linkin'

Breakfast rules, but there's no reason to chow down on something loaded with fat first thing in the a.m., right? Right. This new recipe has everything you need to start your day -- chew it ASAP!

1 light English muffin
1 frozen meatless or turkey breakfast sausage link (like the kind by Morningstar Farms)
1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
Dash each garlic powder, onion powder, chili powder, and black pepper
1 slice fat-free American cheese

Split English muffin into halves and lightly toast. Prepare sausage in a skillet or in the microwave. (See package for cook time and temperature.)

In a microwave-safe medium bowl or wide mug sprayed with nonstick spray, microwave egg substitute for 1 minute. Gently stir and microwave for 30 seconds, or until set.

Transfer egg "patty" to the bottom muffin half and sprinkle with spices. Slice sausage in half lengthwise and place over the egg patty.

Top with cheese and other muffin half. If you like, microwave for 15 seconds, or until cheese has melted. Enjoy!


Serving Size: 1 sandwich (entire recipe)
Calories: 213
Fat: 4g
Sodium: 800mg
Carbs: 29.5g
Fiber: 6.5g
Sugars: 3.5g
Protein: 21g

PointsPlus® value 6*

Fight it! Dunkin' Donuts' Smokehouse Sausage Breakfast Sandwich
Dunkin' Donuts' Smokehouse Sausage Breakfast Sandwich

Stay Off the Saus'...

We love breakfast. And we love Dunkin' Donuts. But this limited-time-only (and thankfully now departed) breakfast sandwich from Dunkin' Donuts isn't all that lovable. Sure, you want to fuel up in the morning to get your body ready for the day ahead, but eating this or any other cheesy, sausage-loaded egg sandwich is like having a greasy cheeseburger for breakfast. And you're too smart for that. Luckily, smarties like you get rewarded with delicious swap-tastic recipes like today's creation. All you need is some slimmed-down sausage, a light English muffin, guilt-free cheese, and an egg patty made from your favorite egg substitute. TOO EASY. Okay, not quite as easy as stopping for a sausage-packed breakfast monstrosity on your way to work... but WAY better in the long run! This one may be gone, but plenty of others are still out there. (P.S. If you do find yourself at DD in the a.m., we suggest one of the Egg White Wake-Up Wraps.)

Serving Size: 1 sandwich
Calories: 550
Fat: 36g
Sodium: 1,510mg
Carbs: 36g
Fiber: 1g
Sugars: 4g
Protein: 21g

PointsPlus® value 15*

Link your closest pals to this recipe -- click "Send to a Friend" now!


Do you love fettuccine Alfredo? Then you may already know that today, February 7th, is National Fettuccine Alfredo Day. And if you haven't yet tried our famous Fettuccine Hungry Girlfredo, you're TOTALLY missing out!

Click here for a printable, text-only version of this page.

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® and SmartPoints® 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 and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316