The Best Tasting Low-Calorie Breakfast Sandwich You Are Guaranteed To Love!

By Lily •  Updated: 06/02/21 •  2 min read

This low-calorie breakfast sandwich is a great way to start your day. The best part is that you don’t have to sacrifice taste to enjoy this plant-based meal!

Low Calorie Breakfast Sandwich

Recipe by LilyDifficulty: Beginner


Prep time


Cooking time





This plant-based, low-calorie breakfast sandwich recipe has about 293 calories, a whopping 22.2 grams of protein, and 2.25 grams of fiber.


  • 1 Dave’s Killer Bread Classic English Muffin – (140 calories)

  • 2 Tofurky Plant-Based Deli Slices – (40 calories)

  • 1 Kraft Singles 2% Milk Reduced Fat American Cheese Slices – (45 calories)

  • 1/4 cup of egg whites (2 egg whites) – (32 calories)

  • Cooking spray; avocado, coconut, or extra virgin olive oil – (16 calories)

  • Sauce
  • 2 tbsp. of sugar-free ketchup – (20 calories)

  • 1 tsp. of horseradish


  • Heat a griddle over low-medium heat. Lightly spray griddle with cooking spray (two 1 second sprays).
  • Cook 1/4 of egg whites over hard.
  • Put the English muffins in the toaster oven for about half the time as you normally would to toast them.
  • Add the cheese and tofurky on top of the English muffin. Finish toasting it.
  • Add the egg on top of the English muffin.
  • Mix the ketchup and horseradish. Add the mix to the English muffin.


  • Remember to add seasoning to your eggs for added flavor.
  • Use fat-free cheese if you can find it at your grocery store.

Low-Calorie Breakfast Sandwich: Ingredients

If your goal is to lose weight, you are going to want to have a breakfast meal that will keep you full until lunchtime. Let’s dive into why I chose the ingredients I did for this breakfast sandwich! 

Dave’s Killer Bread doesn’t only sell toast; they also sell English breakfast muffins. I love this brand because the ingredients are cleaner, and the bread contains more protein than their competitors (6 grams).

Furthermore, I substituted the meat deli with Tofurky deli slices because this is a plant-based breakfast sandwich. Tofurky deli slices are low in calories, with just 20 calories per slice. They also have 2.6 grams of protein per slice.

Kraft Singles 2% milk reduced-fat American cheese has 4 grams of protein and 45 calories per slice. A regular Kraft Singles cheese slice has 60 calories. By using the 2% milk reduced-fat, we can save 15 calories. To save even more calories, you can try and find fat-free cheese at the grocery store.

Using egg whites instead of whole eggs will also keep the calories down (32 calories vs. 156 calories, respectively). Egg whites will also keep you full longer as you will be consuming more grams of protein. A 1/4 of a cup of egg whites has about 7 grams of protein.

Sugar-free ketchup also cuts down on the calories by a bit. It’s 10 calories per tablespoon as opposed to 20 if you buy regular ketchup.


If you’re looking for a low-calorie and plant-based breakfast sandwich, this is the recipe to make. It’s easy and quick to prepare with ingredients that are readily available in most kitchens. 

This recipe has less than 300 calories per serving, so it will fit into any diet plan or lifestyle

It takes less than 10 minutes from start to finish, which means it is easy enough for anyone who doesn’t want to spend hours slaving away in the kitchen every day – but still delicious! 

Give this healthy low-calorie breakfast sandwich recipe a try today and see how much better your body feels after just one meal! Eating healthy doesn’t have to be hard or time-consuming! 

Looking for more easy, quick, low-calorie breakfast ideas? Click here!


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.

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