Post-Bariatric Breakfast Sandwiches
Unfortunately, I’ve found that a good on-the-go breakfast sandwich can be hard to come by, especially if you’re looking for a lower fat / higher protein option. Inspired by Dunkin Donuts veggie egg white sandwiches, this post-bariatric breakfast sandwich is a great alternative to what you used to have at the drive thru.
I always loved getting a veggie egg white flatbread at Dunkin’ on my way to work in the morning. But unfortunately, I can’t throw away over 400 calories on breakfast anymore. And while I’ve found that the nutrition facts in a wake-up wrap aren’t horrible, they’re not great, either. And to be perfectly honest, it’s pretty tasteless. After a couple different tests, I figured out a recipe for a breakfast sandwich that I really enjoy – and it’s perfect for a post-bariatric diet!
Let’s talk Sausage
I have issues with sausage. I intensely dislike fennel, so there are only certain types of sausage I’ll buy. And I feel that when it comes to breakfast sausage, my options are limited based on what is available through Stop & Shop Peapod selections. I also can’t really find a turkey or chicken sausage that actually looks “healthy”. So I’m making my own.
Ground turkey, sage, salt, pepper, and onion powder (1). That’s it. Mix it all together (2), and spread it very thinly into a ¼ sheet pan sprayed with cooking spray or lined with parchment paper (3). Cook for about 15 minutes at 375* (longer if your sausage is thicker). It shrinks as it cooks, but it is still plenty for the sandwiches (4). Cut into 8 equal sized rectangles and set aside.
The first time I made these, I used a whole pound of ground turkey. The second time, I used only half a pound of turkey. I found that while the half pound pieces (after they’re cooked and cut) look small and very thin, I actually like it better this way. I feel that with the full pound, the sausage is too thick and it overtakes the sandwich. My goal here is not to have a sausage sandwich, but an egg sandwich with a bit of sausage, and using the half pound is definitely better.
Now let’s talk eggs
The first time I made these, I used a combination of liquid egg whites and whole eggs, because that’s what I had on hand. This time, I’m using egg beaters. Both are good options, however I like the egg white/egg combination a bit better. (Plus, I feel that it’s closer to the Dunkin’ Donuts Breakfast Sandwich that I’m trying to copy).
Since this is a veggie omelet, I sautéed onions and peppers in a tiny bit of oil, and I added in spinach (1 & 2). I’ve tried both fresh baby spinach (with the stems removed) and frozen defrosted and squeezed spinach. I prefer the baby spinach, but either option works fine. Any other vegetables you like can also be added in. I think mushrooms would be a great addition, but that’s not a vegetable I typically have on hand.
Mix the veggies into the eggs (3) and pour into the same quarter sheet used for the sausage. Bake at 375* for about 20-25 minutes until it is fully set (4). Set aside to cool, then cut into 8 equal sized rectangles.
Let’s talk about my favorite part – the cheese
It’s no secret that I love cheese. I found that half an ounce of cheese is the perfect amount for this sandwich. That’s the weight of about 1 slice of Swiss cheese or American cheese. Personally, my favorite in this sandwich is a nice piece of sharp cheddar. I’ve made it with all three different kinds, and the cheddar is by far my favorite. It adds a really nice bite to the flavor.
Assembly, Storage, and Reheating your Post-Bariatric Breakfast Sandwiches
For the wrap, I am using half of a Fiber One wrap because I’m trying to limit calories and carbs. However, you can use a flatbread, toast, a smaller tortilla folded in half, or an English muffin. I think the half of a wrap is perfect, especially because I cut my sausage and eggs into rectangles.
Lay your half a wrap out, and on one side stack an egg, a sausage, and the cheese. Fold the top of the wrap over and voila! You’ve got yourself a delicious and healthy post-bariatric breakfast sandwich!!
When I first made these, I made all of the sandwiches, wrapped each sandwich in wax paper, and refrigerated them. It took me and my husband four days to eat all eight, and by day three the bottom of the wrap was soggy. If you’re going to eat all 8 sandwiches in just a couple days, this method is probably fine. But if it’s going to take you a while longer to eat your way through these wraps, try what I did this time around!
After cutting the sausages and egg into 8 pieces, place on a lined sheet pan and move to the freezer. It’ll only take about 30 minutes for these to freeze up. Once frozen, remove from the freezer and go through the assembly process. Wrap in wax paper and store in a gallon sized zip bag in the freezer.
On mornings when you’re feeling a breakfast sandwich, remove the sandwich from the freezer and wax paper, wrap in a paper towel and microwave for about 90 seconds at 50% power. Then, you can either microwave for another minute at full power, or you can move to the toaster oven for a few minutes. The toaster oven is my first choice because the cheese melts and wrap crisps up just a bit.
I hope you enjoy these post-bariatric breakfast sandwiches as much as I do!
Post-Bariatric Breakfast Sandwiches
- ½ lb Ground Turkey (8 oz)
- ½ tsp ground sage
- ½ tsp kosher salt
- ¼ tsp black pepper
- ¼ tsp onion powder
- ⅛ tsp marjoram
- 10-12 egg whites (or whole eggs, or egg beaters, or a combination)
- ½ cup peppers, chopped
- ½ cup onion, chopped
- 5 oz baby spinach (weighed after the stems have been removed)
- pinch crushed red pepper flakes (optional)
- Salt & Pepper to taste
- 4 oz Sharp Cheddar cheese (cut into 8 ½ oz pieces)
- 4 Fiber One wraps (cut in half to make 8 pieces)
- Preheat the oven to 375°
- Mix together the ground turkey and all of the seasonings and press evenly into a ¼ sheet pan that has been sprayed with cooking spray or lined with parchment paper. Bake the sausage for about 15 minutes until fully cooked.
- Sautee the chopped onions and peppers with salt, pepper, and crushed red pepper. Once they are softened, add in the spinach and cook until it is wilted down. Add the veggies into the egg mixture. Pour into the same ¼ sheet pan that was used for the sausage. Bake for about 20-25 minutes until the eggs are set in the middle and no longer jiggly.
- Allow the eggs to cool and cut both the sausage and the eggs into 8 equal pieces. If freezing your sandwiches, freeze the individual pieces of sausage and egg before assembling into sandwiches.
- Assemble your breakfast sandwiches by layering a piece of egg, sausage, and cheese onto one half of your half-wrap and fold over the top. Wrap in wax paper, store in a freezer bag, and freeze. To reheat, microwave on 50% power for 90 seconds and then either microwave for another minute on full power, or heat in the toaster oven to crisp up the wrap.
- You can use ground turkey or ground turkey breast, however the ground turkey breast may be a little too dry.
- I chose to use half of a fiber one wrap, but you can substitute that for flatbread, toast, english muffin, or even a bagel.
- Whole eggs, egg whites, or egg beaters can all be used in this recipe. What is your choice?
I am not a doctor or a dietitian. The information I provide is based on my personal experience. Any recommendations I may make about nutrition, supplements, lifestyle, or fitness, or information provided to you on this website should be discussed between you and your doctor. The information on this site does not take the place of professional medical advice.