Panera Egg White, Avocado and Spinach Power Breakfast Sandwich: Easy, Healthy and Satisfying
I adore this popular and healthy breakfast sandwich at Panera. My skinny version is super yummy too! It’s much lower in fat and calories than Panera. For the bagel, I used one of those 110 calorie bagel thins. Below are the directions to cook in a panini maker, George Forman grill, or in a pan on the stovetop. Each breakfast sandwich has 277 calories and 10 grams fat. Plus it has 7 grams of fiber! Enjoy your breakfast!
Why You’ll Love My Panera Egg White, Avocado and Spinach Power Breakfast Sandwich
Health-conscious breakfast lovers will adore my lower-calorie version of Panera's Egg White, Avocado and Spinach Power Breakfast Sandwich. It offers a delicious and satisfying start to the day without the guilt. The key lies in the combination of protein-rich egg whites, healthy fats from avocado, and vitamin-packed spinach, all packed into a lighter option. This means you can enjoy the same flavor profile and fresh ingredients without the extra calories from whole eggs, full-fat cheese, and heavier breads. It's a perfect way to fuel your body and feel energized throughout the morning without sacrificing taste or satisfaction.Ingredients for Panera Egg White, Avocado and Spinach Power Breakfast Sandwich
This recipe offers a lighter take on Panera's popular breakfast sandwich, perfect for those seeking a healthy and satisfying morning meal. Here's a look at each ingredient:Base:- 1 bagel thin (choice of brand): A bagel thin serves as the base of the sandwich. The recipe suggests using Thomas' Everything Bagel Thin, but you can choose your favorite whole-wheat or lighter option based on shopping tips or your preference. Bagel thins are generally lower in calories and carbohydrates compared to regular bagels.
- 2 egg whites: Egg whites are a source of lean protein, keeping you feeling full and energized throughout the morning. They cook quickly and add a fluffy texture to the sandwich.
- 1 large slice of tomato: A sliced tomato adds a touch of freshness, sweetness, and moisture to the sandwich.
- 4 spinach leaves: Spinach provides a boost of vitamins and minerals. Its slightly bitter flavor complements the other ingredients.
- ¼ avocado (2 tablespoons): A quarter of an avocado provides healthy fats and adds a creamy richness to the sandwich. Using this amount keeps the calorie count in check.
- 1 slice (¾ ounce) Jarlsberg Lite Swiss Cheese (or your favorite reduced-fat cheese): A slice of reduced-fat cheese adds a touch of creaminess and melty goodness without the extra calories of full-fat cheese. You can choose your favorite type of reduced-fat cheese based on your preference.
- Mustard: Mustard adds a tangy flavor and helps bind the ingredients together.
- 1 teaspoon reduced-fat butter: A small amount of reduced-fat butter is used to cook the egg whites. This adds a touch of richness without using a lot of fat.
How to Make Panera Egg White, Avocado and Spinach Power Breakfast Sandwich
Preparing the Ingredients:- Preheat the Cooking Appliance: Get your Panini maker or George Foreman Grill ready by preheating it according to the manufacturer's instructions. Alternatively, you can use a non-stick pan on the stovetop if you don't have a grill.
- Cook the Egg Whites: In a small microwave-safe bowl (like a 4¾ inch glass custard cup as suggested), add the egg whites. Microwaving Tip: Cover the bowl tightly with a microwave-safe lid or plastic wrap to prevent the egg whites from splattering during cooking. Microwave the egg whites on high power for about 1 minute and 20 seconds. This should cook them through while maintaining a fluffy texture.
- Prepare the Bagel Thin: Spread a thin layer of reduced-fat butter (½ teaspoon) on both the top and bottom of the bagel thin. This adds a touch of flavor and helps brown the bread during cooking.
- Layer the Ingredients: Spread a thin layer of mustard on the inside of the top bagel thin (the side that will be the "top" of your sandwich). On the inside bottom bagel thin (the "bottom" of the sandwich), spread the mashed or sliced avocado.
- Add Remaining Ingredients: Carefully place the cooked egg white on top of the avocado. Next, add the sliced tomato and spinach leaves on top of the egg white. Finally, finish it off with a slice of reduced-fat cheese.
- Close the Sandwich: Place the top bagel thin with the mustard on it over the ingredients, creating a complete sandwich.
- Grill the Sandwich: Carefully place the assembled sandwich in your preheated Panini maker or George Foreman Grill. Cook the sandwich for about 3 minutes, or until the outside is golden brown and the cheese is melted. The panini maker will cook both sides evenly.
- Heat a Pan: If using a stovetop, coat a non-stick pan with cooking spray to prevent sticking. Heat the pan over medium-high heat.
- Cook and Flip: Place the assembled sandwich carefully in the hot pan. Cook for about 3 minutes, or until the bottom is golden brown. Then, use a spatula to carefully flip the sandwich and cook for an additional 2-3 minutes on the other side, or until golden brown and the cheese is melted. Reduce the heat to medium after flipping to prevent burning the bread.
Helpful Tips About this Recipe
Makes 1 breakfast sandwich.
Food Facts
One Panera Egg White, Avocado and Spinach Power Breakfast Sandwich has
410 calories, 14g fat, 20mg chol, 11g prot, 54g carbs, 8g fiber, 640mg sod, 5 g sugar
Shopping Tips
Most supermarkets sell Thomas’ bagel thins. My favorite is their everything bagel. All the bagel thins have 110 calories, 1 gram fat and 5 grams of fiber. Or use your favorite brand.
WW Freestyle SmartPoints 7-Blue
WW SmartPoints 8-Green
Food Facts
One Panera Egg White, Avocado and Spinach Power Breakfast Sandwich has
410 calories, 14g fat, 20mg chol, 11g prot, 54g carbs, 8g fiber, 640mg sod, 5 g sugar
Shopping Tips
Most supermarkets sell Thomas’ bagel thins. My favorite is their everything bagel. All the bagel thins have 110 calories, 1 gram fat and 5 grams of fiber. Or use your favorite brand.
WW Freestyle SmartPoints 7-Blue
WW SmartPoints 8-Green
| SKINNY FACTS: for 1 skinny power breakfast sandwich 277 calories, 10g fat, 3g sat. fat, 12mg chol, 22g prot, 30g carbs, 7g fiber, 519mg sod, 4g sugar |
| FACTS: for Freestyle SmartPoints 229 calories, 3g sat. fat, 13g protein, 3g sugar |
Panera Egg White, Avocado and Spinach Power Breakfast Sandwich: Easy, Healthy and Satisfying
Ingredients
- 1 bagel thin, I used Thomas’ everything bagel or use your favorite, see shopping tips
- 2 egg whites
- 1 large slice of tomato
- 4 spinach leaves
- ¼ avocado (2 tablespoons)
- 1 slice (¾ ounce) Jarlsberg lite Swiss cheese or your favorite reduced-fat cheese
- Mustard
- 1 teaspoon reduced-fat butter
Instructions
- Preheat panini maker or George Forman Grill.
- Add egg whites to a small bowl. I used a 4¾ inch glass custard cup. Make sure to cover tightly so the egg whites don’t pop out while cooking. Cook in microwave for about 1 minute, 20 seconds.
- Spread the top and bottom of bagel thin with ½ teaspoon butter on each. Spread inside top with mustard. Spread the inside bottom with avocado. Top with the cooked egg whites. Add the tomato and spinach leaves on the egg whites and top with cheese. Place the top of bagel thin. Cook in panini maker about 3 minutes until golden brown and cheese has melted.
- To make in a pan on the cooktop: Coat a nonstick pan with cooking spray. Place sandwich in pan. Cook over medium-high heat for about 3 minutes, turn over, reduce heat to medium. Continue to cook until cheese is melted and golden brown.
Nutrition
Serving: 1sandwichCalories: 277kcalCarbohydrates: 30gProtein: 22gFat: 10gSaturated Fat: 3gCholesterol: 12mgSodium: 519mgFiber: 7gSugar: 4gBlue Smart Points: 7Green Smart Points: 8Plus Points: 7
Tried this recipe?Let me know how it was!
How do you cook the egg whites? In the microwave?
Sorry I didn’t say microwave. Yes, you cook the egg whites in microwave for about 1 minute, 20 seconds.
Enjoy!
Nancy
Sounds tasty but I don’t have a microwave? Any hints on how to cook eggs whites on stove top?
Jane you can easily cook the egg whites on the stovetop. Heat a little cooking oil or light butter to a small nonstick pan. Or, coat the pan with cooking spray. Separate 2 eggs and add just the white to a small bowl. Do not mix. Pour whites into pan. Cook, without scrambling, until cooked through. Remove with spatula and add to sandwich.
Enjoy!
My best,
Nancy