5 Breakfast Sandwiches Under 400 Calories

Your mother always said breakfast is the most important meal of the day, but over the years the drive-thru has become part of your morning routine. Hey, those sandwiches and hash browns are tasty. Those $5 and calories add up, though. You can have your eggs and English muffins and eat them too while also slashing your spending and calories by starting your morning with a home cooked meal. Begin your day a little healthier by whipping up one of these five healthy breakfast sandwich recipes, all under 400 calories.

Related Content: How to Become a Morning Person

Greek Spinach and Feta Egg Breakfast Sandwich

healthy breakfast sandwich recipes

Eat like a Greek with this healthy recipe. image: susan harrell

We’ve long looked to the Greeks for diet inspiration and for good reason. The Mediterranean diet goes heavy on the fruits, veggies and whole grains and light on the salts and butter, so it’s no wonder Endurance Zone founder and First Bourn culinary director Susan Harrell makes a Greek spinach and feta egg breakfast sandwich to re-fuel after her morning workout. Get the recipe.

Turkey Sausage and Egg Breakfast Sandwich

Yes, you can still eat sausage image: jennie-o

Yes, you can still eat sausage. image: jennie-o

If you can’t bring yourself to part with sausage, opt for the turkey variety, which is leaner, has fewer calories and is loaded with vitamins like A, C, E. B-6 and B-12. Indulge guilt-free by cooking Jennie-O’s Sausage and Egg Breakfast Sandwich. It’s low on the calories (390 per serving), but the 28 grams of protein will keep you from feeling famished and eating from the office candy bowl. Get the recipe.

Avocado, Swiss Cheese and Sprouts Sandwich

Michael Young, executive chef at Sheraton Kauai Resort, says this sandwich gives him endless energy image: sheraton kauai resort

Michael Young, executive chef at Sheraton Kauai Resort, says this sandwich gives him endless energy. image: michael young

Michael Young, executive chef at Sheraton Kauai Resort, loved avocados so much as a little boy his parents used to bribe him with them. Today, he watches them fall off the trees in his backyard in Hawaii and has used them as the genesis for many a tasty recipe, like this 383-calorie avocado, Swiss cheese and sprouts sandwich he says gives him endless energy. Get the recipe.

Grab & Go Turkey Breakfast Sandwich

Get out the door and eat bacon. This sandwich is a total morning win image: jennie-o

Get out the door and eat bacon. This sandwich is a total morning win. image: jennie-o

Time-pressed bacon lovers can consider the Grab & Go Turkey Breakfast Sandwich from Jennie-O their new morning companion. It takes 10 minutes to prepare (about the same amount of time you wait in line at the coffee shop down the street from your office each morning), gives you your daily bacon fix in the form of healthier turkey bacon and at only 290 calories still leaves room for you to round out your well-balanced meal with a piece of fruit. Mom would be so proud. Get the recipe

Crunchy Almond Butter Sandwich

healthy food swaps

A tasty, healthy treat. image: carlosgaw

Sweet tooths, rejoice. You can enjoy a breakfast sandwich that tastes like a sweet treat but at only 228 calories and 6 grams of protein. it’s good for you too. Pair this Crunchy Almond Butter Sandwich, a favorite of Long Island nutritionist Bonnie Taub-Dix, MA,RDN,CDN, with a cup of skim milk for some added minerals and nostalgia (remember when mom served you PP&J sandwiches and milk?). Get the recipe



beth ann clyde

beth ann clyde

Beth Ann Clyde is a social strategist of Long Island Pulse. Have a story idea or just want to say hello? Email bethann@lipulse.com or reach out on Twitter @BAClyde.