Heart Healthy Breakfast Sandwich

Eating breakfast is a great way to get your metabolism up and running which helps to shed unwanted pounds, reducing your risk for heart disease! It's also an excellent time to incorporate heart healthy foods into your diet. For example, a heart healthy breakfast is one that is high in fiber-rich foods, and low in saturated fat, cholesterol and sodium. Excess of sodium, saturated fat, and cholesterol contribute to heart disease by raising your blood pressure and causing a build-up of plaque in the arteries. Foods high in fiber help promote heart health by lowering your "bad" cholesterol (LDL cholesterol) and increasing your "good" cholesterol (HDL cholesterol).

Recipe Yields: 1 serving

Serving Size: 1 sandwich


  •  3 egg whites
  •  1 tsp olive oil
  •  1oz low fat Swiss cheese
  •  2 slices tomato
  •  2 slices red onion
  •  Freshly ground pepper
  •  2 slices 7 grain toast


In a small mixing bowl, beat 3 egg whites until slightly frothy. Toast 2 slices of whole grain bread. Heat olive oil over medium heat in small skillet and pour in egg whites. Cook over medium heat until egg whites are cooked through. Place cooked egg whites on top of 1 slice of toast. Top egg whites with 1 oz low fat Swiss cheese, tomato, and onion. Sprinkle with fresh ground pepper and place second slice of toast on top.

Nutrition Facts

Amount Per Serving% Daily Value
Calories 330Calories from Fat 90
Total Fat 10g15%
Saturated Fat 0.5g8%
Trans Fat 0g 
Cholesterol 10mg5%
Sodium 540mg5%
Carbohydrates 35g12%
Dietary Fiber 7g28%
Sugar 6g
Protein 27g
Vitamin A 8%
Vitamin C 10%
Calcium 30%
Iron 10%