High Protein Egg White Breakfast Sandwich

Ingredients

• 1 whole-wheat english muffin, split
• 1/2 cup liquid egg whites (or 4 large egg whites)
• Pinch of salt and black pepper
• 1/2 tsp olive oil or butter
• 2 slices turkey bacon
• 1 slice reduced-fat sharp cheddar or pepper jack
• 1/2 cup baby spinach
• 1 tsp Dijon mustard or hot sauce (optional)

Instructions

1. 1

   Toast the english muffin halves until deeply golden and crisp — undertoasted bread turns soggy under hot eggs.

2. 2

   Cook the turkey bacon in a small nonstick skillet over medium heat, 2 minutes per side, until crisp at the edges. Transfer to a paper towel.

3. 3

   In the same skillet, add the olive oil and reduce heat to medium-low. Pour in the egg whites and season with salt and pepper. Tilt the pan to spread them into a thin round about the size of the muffin.

4. 4

   As soon as the edges set (about 60 seconds), scatter the spinach over half of the egg round and fold the other half over to make a half-moon. Top with the cheese, cover the pan, and let it melt for 30 seconds.

5. 5

   Spread the bottom muffin with Dijon (if using), stack on the cheesy egg pocket, then the turkey bacon, then close with the top muffin.

6. 6

   Press gently, slice in half, and eat immediately while the cheese is still molten.