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left hand holding breakfast sandwich with bites taken out over a white plate

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.
Prep Time 20 mins
Cook Time 1 hr
Course Breakfast
Servings 8 Sandwiches
Calories 202 kcal


  • ½ lb Ground Turkey (8 oz)
  • ½ tsp ground sage
  • ½ tsp kosher salt
  • ¼ tsp black pepper
  • ¼ tsp onion powder
  • 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?
Nutrition Facts:  Servings 8.0 * calories 202 * Total Fat 9 g * Saturated Fat 4 g * Monounsaturated Fat 1 g * Polyunsaturated Fat 0 g * Trans Fat 0 g * Cholesterol 24 mg * Sodium 583 mg * Potassium 261 mg * Total Carbohydrate 10 g * Dietary Fiber 4 g * Sugars 3 g * Protein 22 g
*All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes, and more.*