Transform Your Diet with Delicious Grilled Egg Whites Sandwiches!

Believe it or not, I had actually never tried one of those famous sandwiches from Chick-fil-A until someone brought a different sandwich to work. It was absolutely YUM and delicious. From that moment, I fell in love with making copycat versions of yummy fast food meals. This Egg White Grill is no exception. It is super filling and really low in points and calories, making it a healthy and cost-effective option for an at-home meal.

This recipe perfectly replicates my favorite breakfast: Split a tender chicken breast into four cutlets and cook until golden brown. Whisk egg whites with a pinch of salt and cook until fluffy. Assemble on a toasted multigrain English muffin with egg whites, cheese, fresh spinach, and chicken. For extra flavor, add strawberry jam or Honey Roasted BBQ sauce for an unbeatable salty-sweet combo.

This homemade version is not only delicious but also fits perfectly with your dietary preferences. It’s easy to make and convenient for those busy mornings when you need something quick yet satisfying. Whether you’re grabbing it on the go or enjoying it at home, this grilled egg white sandwich is the best way to start your day.

What is the Egg White Grill?

The egg white grill is a popular breakfast sandwich at Chick-Fil-A. This sandwich features a toasted English muffin, a grilled chicken breast, cooked egg whites, and a slice of cheese.

It’s a lower calorie and higher protein option compared to other items on the menu, making it a go-to order for those looking for a healthy fast-food option in the morning.

Why l Love This Recipe

This grilled egg white sandwich is the best on-the-go breakfast. It’s great for meal prepping and enjoying all week. It’s much more cost-effective than fast food, and it’s protein-packed with balanced macros, leaving you feeling full and satisfied. Plus, it’s easily customizable to your taste or dietary preferences.

Ingredients:

• 3 large egg whites
• 1 tablespoon olive oil or butter
• 1 whole wheat sandwich bun or two slices of whole wheat bread
• 1 slice of low-fat cheese (optional)
• 1-2 slices of tomato
• A handful of fresh spinach leaves
• Salt and pepper to taste
• 1/2 teaspoon dried herbs (like oregano or basil)

Method:

• Prepare the Egg Whites: In a small bowl, whisk the egg whites with a pinch of salt, pepper, and dried herbs until slightly frothy.
• Heat the Pan: Heat a non-stick skillet over medium heat and add olive oil or butter. Allow it to melt and coat the pan evenly.
• Cook the Egg Whites: Pour the egg whites into the skillet and cook, stirring gently, until they are set but still soft. Remove from heat.

• Assemble the Sandwich: Lightly toast the sandwich bun or bread slices. Place the cooked egg whites on the bottom half of the bun or one slice of bread.
• Add Toppings: Layer the cheese (if using), tomato slices, and spinach leaves over the egg whites. Cover with the other half of the bun or the second slice of bread.
• Grill the Sandwich: Return the assembled sandwich to the skillet. Press it lightly with a spatula and cook on both sides until the bread is golden brown and crispy, and the cheese is melted (if used).

Additional Info About Grilled Egg Whites.

Here is some additional information that you may have to know about Grilled Egg Whites.

Health Benefits:

• High Protein: Egg whites are an excellent source of high-quality protein, which is essential for muscle repair and growth.
• Low in Calories: This sandwich is low in calories, making it a good option for weight management.
• Nutrient-Rich: Contains vitamins and minerals from spinach and tomatoes, contributing to overall health.

Notes:

• This recipe can be easily doubled or tripled if you need more servings.
• You can customize the sandwich with other vegetables or your favorite low-fat spreads.

Nutrition (per serving):

• Calories: ~200
• Protein: 15g
• Carbohydrates: 20g
• Fat: 7g
• Fiber: 5g

Equipment:

• Non-stick skillet
• Spatula
• Bowl
• Whisk

How to Store

To store your grilled egg white sandwiches, wrap them in aluminum foil or plastic and keep them stored in the fridge for up to 5 days. If you need to freeze them, individually wrap each sandwich in wax paper or parchment, then place them in a freezer-safe Ziploc bag. You can freeze them for 2-3 months. When ready to eat, simply wait for the sandwich to thaw, then heat and enjoy your egg white grill.

How to Reheat

For best results, thaw your grilled egg white sandwich in the refrigerator the night before. If you forget to take one out of the freezer, you can still enjoy it. Wrap the sandwich in a paper towel and place it in the microwave with a cup of water, which helps prevent the bread from getting tough. Microwave for a minute on the defrost setting or 50% power.

Once the egg white grill is warmed through the center, you can toast it in the air fryer, which helps bring the sandwich to life. When ready, place it in the oven on broil until heated or bake at 350 until warm.

How many grams of protein are in an egg white grill?

The Chick-fil-a Egg White Grill is a great choice if you’re looking for a healthy breakfast. Each 1 sandwich has about 31g total carbs and 30g net carbs. It also contains 5-7g fat, and 15-20g protein, making it a balanced meal. With only 200-250 calories, this sandwich fits well into most diets.

What comes on the egg white grill?

The Egg White Grill from Chick-fil-A is a healthy, protein-rich breakfast. It features grilled chicken breast, fluffy egg whites, and a toasted English muffin. With American cheese melting over the egg whites, it’s a top choice for clean eating and a great way to get your morning protein.

How much does an egg white grill cost?

The Egg White Grill at Chick-fil-A is a nutritious and tasty breakfast option, priced around $3, offering great value for a balanced meal on the go. It combines key ingredients for a satisfying and appealing experience, making it a preferred choice for many.

Is it OK to eat egg white everyday?

A grilled egg white sandwich can be a healthy diet addition. The American Heart Association suggests one egg or two egg whites per day, depending on your overall intake. Use fresh ingredients and season the egg whites for a nutritious and tasty meal.