Some mornings I want more than cereal or a smoothie. I want something hearty and hot. I know in the past I would crave Bruegger's egg and cheese denver bagel or even a sausage and egg mcmuffin from McDonald's or the gas station. Those things are really not that healthy for you because they're loaded with fat and salt. And, no that's not what makes a breakfast sandwich good. To me, it's the silky smooth but substantial quality of eggs and the flavor of the sausage on a toasted muffin. So this morning, I made a breakfast sandwich that has the same appeal but 1/3 the fat and 1/2 the sodium.
Avocado replaces the egg. It's a healthy fat in moderation and has a silky creamy substantial consistency when sliced or lightly mashed. A veggie sausage replaces pork sausage. Vegetables add brightness and flavor. You could easily nix the veggies and avocado and add a breakfast tofu scramble instead which would pack a serious protein punch. The other thing I exchanged was the type of english muffin used. Sprouted whole grains give you a lot more nutrition than the refined stuff and the brand I used doesn't have added sugar, butter or milk making it vegan-friendly.
Michelle's Breakfast Sandwich
1 Ezekiel's 7 Grain English Muffin (often carried in the frozen section of the grocery)
2 oz of Light Life Gimme Lean ground sausage
1 slice red onion
1 slice tomato
1/4 c baby spinach
You'll need to use a nonstick pan or some spray oil so the sausage doesn't stick. Just cut off 1/7th of the package and form it into a patty the size of your muffin and pan fry it until it's brown on each side. I like to put the avocado on the muffin, followed by onion, sausage, tomato, spinach, other muffin half. You should do what you want.
Here's how my breakfast sandwich compares with McDonald's Sausage and Egg McMuffin on nutrition: