Skinny Egg Sandwich Recipe

Caramelize onions

Heat 1 tsp butter or olive oil in a small skillet over medium-low heat. Add the thinly sliced half onion and a pinch of salt. Cook, stirring occasionally, until the onion is soft and deep golden brown, about 12–15 minutes. If the pan dries, add a splash of water to deglaze.

Blend pesto

Transfer the caramelized onion to a small food processor or blender. Add 1/4 cup packed basil leaves, 1 tbsp toasted walnuts, 1 tsp grated Parmesan (optional), 1/2 tsp red wine vinegar, 1/8 tsp salt and 1/16 tsp black pepper. Pulse until coarse-smooth, scraping down sides once. If mixture is too thick, add 1/2 tsp water or olive oil to reach spreadable consistency. Taste and adjust seasoning. Set aside.

In a small bowl toss 1/2 cup baby spinach and 1/4 cup finely chopped kale with 1 tsp olive oil, 1 tsp fresh lemon juice, 1/8 tsp salt and 1/8 tsp black pepper until evenly coated. Keep lightly dressed — the greens should remain slightly crisp. Reserve.

Whisk six egg whites with 1 tbsp unsweetened almond milk (or skim milk), 1/8 tsp salt and 1/16 tsp black pepper until slightly frothy.

Heat a nonstick skillet over medium-low and add cooking spray or 1 tsp olive oil. Pour egg whites into the pan. Let them sit undisturbed for 10–15 seconds, then gently stir with a silicone spatula, folding the eggs from the edges to the center. Cook slowly until soft, creamy curds form but eggs are fully set, about 3–4 minutes. Remove from heat slightly before done as residual heat will finish them.

Lightly toast 2 slices of whole grain bread until golden.

On one slice, spread about 1–1.5 tbsp caramelized onion pesto evenly to the edges.

Spoon the warm scrambled egg whites onto the pesto-covered slice, spreading to an even layer.

Top the eggs with the dressed spinach and kale mixture (all of it), then scatter 2 tbsp crumbled feta over the greens.

Slice 1/2 an avocado and fan or mash lightly with a fork; place on top of the feta. Season avocado with a pinch of salt and pepper if desired.

Close the sandwich with the second slice of toasted bread. Press gently, cut in half, and serve immediately.