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Chew on This: Easy, Healthy, On-the-Go Breakfast

August 9, 2010

When the lovely Sarah and I started Weight Watchers (OK, re-started Weight Watchers) a couple of months ago, one thing became apparent very quickly: She wasn’t eating early enough in the day and I wasn’t getting enough protein in the morning.

Sarah would take breakfast bars with her to work, but she might not get around to eating them until 10 a.m. or so. Meanwhile, I would eat breakfast early, but it was usually a bowl of oatmeal topped with fruit, or a Swiss oatmeal concoction wherein I added fat-free plain yogurt to the oatmeal and fruit. Delicious, but it was all carbs.

We fished around for a mutually satisfying breakfast solution. What we came up with is a creature I now call the Egg Mike-Muffin. I served them twice to my brother and sister-in-law while they were here for a visit and they loved them. You will too. And it’s incredibly easy.

Toast a Thomas Everything-flavored bagel thin. While the bagel thin is toasting, spray a skillet with non-stick spray. Heat the pan and cook one egg to your liking (I recommend sunny-side down and cooked through if you’re eating and driving). When bagel is toasted, cut (or rip) a slice of pre-cooked turkey bacon in two and place one pieces over hole in bagel. (VERY IMPORTANT to keep you from making a mess). Place cooked egg on top of bacon. Add a slice of Kraft 2% Singles jalapeno cheese. Add remaining piece of turkey bacon. Complete with bagel top.

I can whip this up in five minutes–most of that time accounts for toasting the bagel. This breakfast has 250 calories,  9.5 grams of fat, 5 grams of fiber and 17 grams of protein; for Weight Watchers adherents, this is a five point breakfast.  

I would have taken a picture of the thing, but I wolfed it down after my four-mile walk this morning before I thought to shoot it. So, picture forthcoming.

I’ve also used egg substitute, and changed out turkey bacon with Canadian bacon. You can also add additional turkey bacon. It bumps up the calorie count, but only by between 20 and 45 calories, depending on which product you use. Finally, I cook my turkey bacon in advance, usually on Sunday and usually in the oven. It’s less messy that way.

If you have an easy and healthy breakfast idea, I’d love to hear about it.


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  1. jill permalink

    Great suggestion Michael — I’m determined to do a better job of getting protein into my kids’ breakfast for school this year. Question — how are you doing on converting to turkey products in general and are there recipes you’ve especially liked? I have a hard time with the flavor and texture on some products.

    • Jill — To be sure, switching from beef to turkey products can be an adjustment. The texture isn’t exactly the same and without the added “benefit” of grease, the flavor can be bland. Seasonings are very important. lots of pepper, and spices like sage, rosemary and tarragon can help. Sarah and I eat several turkey products, though. Purdue makes a pre-formed seasoned turkey burger that is quite tasty. That’s actually one of our go-to meals during busy weeks…and which weeks aren’t busy. For recipes, like casseroles and chili, ground turkey or ground chicken are excellent substitutes for beef. We’ve event begun migrating toward vegetable protein products, like Smart Sausages. They’re flavorful and they have the same “snap” you expect when biting in to a sausage. Hope that helps.

  2. jill permalink

    Thanks — I’ll look for the turkey burger and we have done pretty well with turkey sausage. We’ve been sampling Morningstar veggie products — pretty good but it may take a couple to fill up. They’re lo-cal though so you can afford a few — about 110/serving. I think I’m going to go bold and try the turkey with tacos this weekend.

    Interesting segment on the Today show yesterday — five foods every kid should be eating (which I assume would be good for grown ups too) — salmon, spinach, eggs, oats, beans. Several interesting recipes that I’m still trying to track down — will share if I find them!

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