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Diet OAMM: Egg White Breakfast Sandwich


We’ve all know that breakfast is the most important meal of the day but, for most, it’s not always easy to fit into a busy morning routine. This Egg White Breakfast Sandwich is one of my favorite meals to make ahead of time and freeze. You can add vitamins and nutrients by adding tons of in-season vegetables and it’s easy to adjust the ratio of eggs to egg whites depending on your taste and preference.  If you keep these Egg White Breakfast Sandwiches ready to go in your freezer you can always have a healthy, protein-packed meal on the go!


Christine @ onceamonthmeals.com



  1. Preheat the oven to 350 degrees F.
  2. Coat glass 9×13 inch baking dish with non-stick cooking spray.
  3. In a large bowl, whisk together eggs and egg whites until completely blended. Gradually whisk in milk. Stir in mushrooms, green peppers or other vegetables of your choice. Pour egg mixture into the baking dish.
  4. Bake uncovered for 10 minutes, then stir, and bake an additional 10 to 15 minutes, or until eggs are set.
  5. While eggs are baking, toast sandwich thins in toaster and cook turkey bacon on the stove, in microwave or in oven until lightly crispy.
  6. Let cool and then cut into 8 equal servings.
  7. Place one egg serving, one piece of bacon, and one slice of 2% cheese in between each sandwich thin.

Freezing Directions:

  1. Wrap each sandwich in plastic wrap and place in freezer bags.
  2. To Serve: Thaw in refrigerator overnight. Heat in microwave for 60 seconds on 50% heating power. Serve immediately.

Servings: 8

Nutritional Information:

Servings: 8 • Serving Size: 1 sandwich • Calories: 250
Fat: 3 • Protein: 12 • Carbs: 25 • Fiber: 5 • Points: 5 ww pts

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25 Responses to “Diet OAMM: Egg White Breakfast Sandwich”

  1. u busted threw the refrigeration lines. that hissing sound was freon escaping. it is repairable gona have to call an hvac company to come to your house 50-100.00 call out fee they are gona have to solder over the punctured section with silver solder 50-100.00, pull it into a vacumer $50-100.00, recharge it prob around 100 bucks. or you can buy a new one for the same price or less

  2. Terri Dahmer says:

    How do you do 21 egg whites? I bought Egg Beaters but how do I measure?

    • tricia says:

      Usually there are measurements on the egg beaters to tell you how much equals one egg.

      • Holle M says:

        I used the Aldi Fit & Active egg substitute. A 16 oz. carton = 8 eggs, and I calculated 2/3 of an egg to = 1 egg white. Long story short, I used 4 cups (2 cartons) for this recipe, and it turned out wonderfully!

        • Rebecca Steimer says:

          Ah! This was my exact question, and I’m headed to Aldi right now! I love this community of cookers :)

        • Lisa says:

          Isn’t the community great Rebecca? That is one of the things even I as a writer love as well! Happy Cooking!

  3. Using the new Points Plus from Weight Watchers, this uses 4 points :) This will be a great breakfast for my family. Thanks!

  4. Athena says:

    Perfect! Loved baked bell peppers! Never cooked eggs in the oven, I’m forever changed, LOL!

  5. Nichole says:

    This looks great and I too have never baked eggs. Can’t wait to make these!

  6. Sharon says:

    I thought there were really good. I am trying to figure out the best way to freeze/thaw – I am finding them watery – although that doesn’t stop me from enjoying them. Any ideas?

    • christine says:

      hmmm…I usually freeze the entire sandwich after assembling. Then, to thaw, it works best to put in the refrigerator overnight or let thaw at room temperature for a couple of hours before heating up in the microwave. I haven’t had problems with them being watery if I do it that way. Every once in a while I even pop it in the microwave straight from the freezer and it seems to work ok. How have you been trying it?

      • Sharon says:

        I have been assembling the, wrapping in plastic wrap and putting them all in a ziploc. I have thawed out overnight – still wrapped in plastic in the fridge. I heated on a paper towel as per the instructions. I would say it is me – but 2 of my friends have had the same experience. I have been experimenting by thawing overnight in the frige wrapped in a paper towel in a bag – then reheating on a dry towel flipping part way through. We are getting closer but don’t have the times quite down yet

  7. Erica says:

    I calculated this in ww calculator recipe and without the bacon is 5p+ and with bacon is 6 p+ .

  8. tracy says:

    I am with Sharon on this one. These sandwiches didn’t work that well for me, and I’ve done egg-wiches before without this problem, but in those instances I scrambled the eggs stovetop. No matter what I do, the bottom half of the sandwich is totally soaked. I individually wrapped them in plastic. I’ve tried letting them thaw overnight in the fridge, and just re-heating from frozen state. Either way I’ve ended up with a soggy mess. :(

  9. CLJohnson says:

    If soggy is particularly bothersome, then try placing a small sheet of plastic wrap over the lower half of the bread, add egg/bacon/cheese and wrap in plastic, top with top bread and then wrap the whole sandwich in another sheet of plastic wrap. Thaw without unwrapping. Then, remove the plastic wrap, assemble the sandwich, wrap in paper towel and warm.

  10. Trish U says:

    I found them very soggy as well. I wrapped in wax paper and froze in a ziplock bag. I tried defrosting overnight in the fridge and for just a couple hours the morning of but still haven’t got the reheating right.

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  13. Bri says:

    Try just freezing the egg, cheese, and bacon then while that is warming in the microwave toast the muffin and put together. I have found that you can do this from either frozen or thawed.

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  16. Rebecca says:

    I know this is an older recipe, but I am curious why the eggs get watery after this sandwich is reheated… I was super excited about grab and go healthy breakfast sandwich, but when I thawed/reheated as per the instructions my eggs were soggy and if squeezed water would actually drip out of them. I find this odd. Really bummed about the 16 soggy sandwiches waiting for me in the freezer. :(

    • robin z says:

      CLJohnson had a great suggestion above to try wrapping just the filling in plastic before freezing and then wrap the whole sandwich in another sheet of plastic wrap to help prevent sogginess. You would thaw in the fridge without unwrapping. Then, remove the plastic wrap, assemble the sandwich, wrap in paper towel and warm in the microwave.

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