Egg White Breakfast Sandwich With A Twist

“I’ll have an egg white breakfast sandwich and drag it through mexico”

Good morning blog readers, today I am introducing one my of my FAVOURITE breakfast recipes “Egg White Breakfast Sandwiches” along with some additional information about fats. Did you know there were different kinds?

I truly believe that breakfast is the most important meal of the day. I still remember the first time I really took it seriously, and I was in the middle of my second degree, but I remember that within a week or so it was like my brain was on fire. My grades seriously improved in those years of university than ever before. I also ended up losing a little bit a of weight even though I didn’t really chance anything else in my routine. Needless to say, breakfast is now a must in my routine, and even if it is a protein bar once in a while I always make sure there’s something.

I make these little breakfast sandwiches literally EVERY day during the week, for what ever reason breakfast seems to be pretty boring for me during the weekdays. I’m really organized about it though, I buy a pack of whole wheat english muffins, and immediately slice them and pop them into the freezer.
I use organic coconut oil to cook my egg whites because research shows that it’s actually one of the best fats for cooking foods at a high temperature.  I buy the carton of egg whites, and measure out 1/4 cup so I know it’s the perfect serving size, and it’s not too overwhelming for the english muffin.

Super yummy and super filling without all the added fat of yolks, egg whites are en excellent source of protein. A serving of egg whites is only 30 calories, and it has 7 grams of protein. The English muffin puts you at around 140, so far that’s under 200 calories!! The salsa is only around 10 anyway, so it hardly even counts. Sometimes I add cheese if we have it around, and that’s also super yummy and a good source of calcium.

Good cop, bad cop. Are there different kinds of fats?  How can I know the difference?

Today I tried something different. I recently read that people who consume avocado in place of margarine actually lose more weight than people who ate a reduced fat margarine. Now this might seem weird to you because an avocado has more fat than a snickers bar, BUT it’s a good kind of fat and actually our bodies do need fat especially for brain development. I know scary right?

A good rule to live by… 

Our bodies know how to process real fats, because we’ve been doing it for centuries, but what it doesn’t understand is reduced cal foods. There is plenty of research that shows that some low cal foods actually make you gain weight. Seems backwards, but it is true; we need to be putting more natural things in our bodies so our bodies know what to do with them. Your body digests fat slowly, so it stays in your stomach for a long time, so you want to make sure that you stay away from trans fats, and food with high saturated fat (comes from an animal source). Read your labels and avoid foods that contain more that 3 grams of saturated and trans fat combined. Usually if you stay clear of pre-packaged or prepared foods you should be okay. 
  We can learn something from the French…
Look at the French for instance, I spent some time in France two years ago, and I can tell you they do not even understand what the word skim milk means, let alone drink it, not to mention there is no an alternative to butter. The French use all natural full fat foods, and you know what? They are some of the thinnest and healthiest people on the planet, on average the French live longer than North Americans AND let’s not forget how much they smoke and drink.

So today I tried added mashed avocado to my breakfast sandwich and it was TO DIE FOR. I’ve added a video below incase you aren’t sure how to cut an avocado. This is a great way to cut an avocado with minimal injury.


1 ww english muffin (toasted)
1/4 cup egg whites
Coconut oil for frying
Avocado (mash and spritz with some lime juice to prevent browning)


  • Place English Muffins into the toaster.
  • Heat coconut oil in frying pan to medium/high heat.
  • Measure out 1/4 cup of egg whites and add to the frying pan. I add black pepper, but that’s optional.
  • After a minute of so, flip the egg whites to cook the other side. 
  • Once both sides are cooked remove the muffins from the toaster, and place egg on top of one side.
  • One the other side of the english muffin spread your mashed avocado, and add your spoonful of salsa. If you are into bacon or ham of those things that could also be added here. I don’t eat red meat or pork, so I don’t bother. That’s not to say you shouldn’t 😀 

Serve with some homemade baked roasted potatoes or yogurt, and a glass of orange juice, or orange slices on the side for some added vitamin C, and enjoy this yummy breakfast. Remember breakfast is the most important meal of the day, so try as hard as you can to hit all the food groups.

Switch it up: 

  • Try swapping out the muffins for whole wheat wraps. 
  • Try adding cheese or meat
  • Try with different kinds of mustard I think dijon would actually be good with the egg whites. 

Happy Monday blog readers 🙂
Remember if you have any questions/comment/concerns or things you want to see on the blog always fire me an email at shortpresents@gmail.com and I’ll be sure to address them here at Short Presents. I’d love to hear your feedback and questions.


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  • Reply Matt January 12, 2012 at 12:22 am

    Definitely making some tomorrow morning to go with my oatmeal w/blueberries and strawberries. Picked up the supplies on the way home tonight haha.

  • Reply Short Presents January 12, 2012 at 2:07 pm

    YAY! It's so yummy!! 🙂 oatmeal w/ berries is also a great heart healthy choice!!

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