Heart-Healthy Egg White Grill

Start your day with the perfect blend of flavor and nutrition with the Heart-Healthy Egg White Grill, a wholesome breakfast sandwich designed to fuel your morning guilt-free. Packed with fluffy, seasoned egg whites, sautéed spinach, sweet bell peppers, and savory red onions, this recipe combines vibrant veggies and protein for a satisfying meal. Nestled between toasted whole grain English muffins and topped with a slice of gooey low-fat cheese, this sandwich is a delicious and heart-conscious alternative to traditional breakfast fare. With just 15 minutes of prep and minimal cooking time, this easy, nutrient-rich breakfast is ideal for busy mornings. Enjoy the goodness of fresh ingredients and the light, savory flavors of this healthy breakfast option while staying on track with your wellness goals!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 8 pieces egg whites
• 2 cups spinach
• 1 cup bell peppers (mixed colors)
• 0.5 cup red onion
• 2 tablespoons olive oil
• 4 pieces whole grain English muffins
• 4 slices low-fat cheese
• 1 teaspoon fresh ground black pepper
• 0.5 teaspoon salt
• 0.5 teaspoon garlic powder

Directions

Step 1

Preheat a grill pan or non-stick skillet over medium heat.

Step 2

In a mixing bowl, whisk the egg whites with half a teaspoon of salt, garlic powder, and black pepper until well combined.

Step 3

Chop the bell peppers and red onion into small, uniform pieces.

Step 4

Add 1 tablespoon of olive oil to the heated pan. Add the red onion and bell peppers to the pan and sauté for 3-4 minutes until they begin to soften.

Step 5

Stir in the spinach and cook for an additional 2 minutes until wilted. Remove the vegetables from the pan and set aside.

Step 6

Grease the pan lightly with the remaining tablespoon of olive oil, then pour in the egg whites.

Step 7

Allow the egg whites to cook undisturbed for about 2-3 minutes or until they begin to set around the edges.

Step 8

Gently scramble the egg whites until fully cooked but still soft, about 2 more minutes.

Step 9

Slice the whole grain English muffins in half and lightly toast them either in your toaster or on the grill pan.

Step 10

Assemble the sandwich by layering the cooked vegetables and egg whites on the bottom half of each muffin. Place a slice of low-fat cheese on top of the eggs.

Step 11

Top with the other half of the muffin and press gently.

Step 12

Optional: For an extra touch, place the assembled sandwiches on the grill for 1-2 minutes to melt the cheese slightly.

Step 13

Serve immediately and enjoy this nutritious, heart-healthy breakfast!

Nutrition Facts

Serving size	928.8 grams (928.8g)

Amount per serving	% Daily Value*
Calories	1167

Total Fat 37.80g	48%
Saturated Fat 8.50g	43%
Polyunsaturated Fat 2.70g
Cholesterol 20mg	7%
Sodium 3363mg	146%
Total Carbohydrate 124.00g	45%
Dietary Fiber 22.30g	80%
Total Sugars 22.20g
Protein 85.40g	171%

Vitamin D 0IU	0%
Calcium 1300mg	100%
Iron 9mg	47%
Potassium 1620mg	34%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.9%

Protein: 29.0%

Carbs: 42.1%