Macro-Friendly Egg Sandwich with Skinny Lemon Garlic Aioli
A quick whipped up breakfast sandwich that makes you feel like you're on vacation.
Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!
Ingredients
- Kaiser bun from bakery section
- 1 large egg
- 50 g egg whites
- 20 g avocado
- 1 jimmy dean turkey sausage sliced horizontally into three strips we keep these in stock from Costco
- reduced fat pepperjack cheese
- arugula
- red onion
- lemon garlic aioli "recipe" below
Instructions
- Make lemon garlic “aioli” by stirring together a couple of tbs of light mayo* with 1/2 cube frozen garlic, and just 1-2 grams lemon olive oil. It doesn’t take much but it adds so much flavor! If you don’t have it I’m sure the plain garlic mayo will still be great. *
- Whisk together egg and whites (sprinkled with some kosher salt and pepper) and cook over medium heat, JUST until set and then turn it off! They’ll continue to cook and dry eggs are NO BUENO. You want this pillowy and soft and delicious even though it’s short two yolks. I don’t really scramble, more like move it around and on top of itself so you have a nice round disc of soft cooked egg.
- Drape immediately with cheese and cover to let melt.
- Slice your Kaiser so the bottom is as thin as possible and hollow out the top as much as possible. You won’t miss it! But you’ll appreciate the carbs freed up for dessert later. I try and get mine down to about 38-40 grams which is about 20 carbs. Less than the English muffin I considered that’s much smaller overall. Plus it makes a perfect cozy pocket to hold in all your toppings.
- Spray the insides with cooking spray (olive oil spray is my fave) and set your eggs aside so you can toast bun in the same pan.
- Top toasted bun with 1 tbs lemon-garlic aioli, cheesy egg, sausage strips, avocado, arugula, and red onion.
Notes
- *My grocery store carries a super low fat mayo I’d never seen before by Best Foods with only 1 fat! I’m sure fat free sour cream (my usual go-to) or greek yogurt would work too.
- I didn’t bother doing a recipe for the mayo. I just logged it as a tbs of light mayo and logged a tiny bit of lemon olive oil. Sometimes it’s worth it to calculate the recipe. But sometimes an estimate is close enough and then HALLELUIAH.
- This is higher in fat than most of my sandwiches. You can easily lower the fat by reducing or eliminating the avocado, cheese, or sausage.
- This was so good. You may have noticed I like arugula on almost everything. But I really loved it on this since it pairs so perfectly with lemon.
Nutrition
Serving: 1SandwichCalories: 365kcalCarbohydrates: 27.1gProtein: 24.2gFat: 17.6g
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