Looking for a satisfying quick lunch or dinner? This easy sandwich has it all - fresh garden veggies, egg whites, savory herbs and flavorful Parmesan cheese stacked on hearty multi-grain sandwich thins. 21 grams of protein and just 220 calories.


  • 1/2 cup
    finely chopped broccoli
  • 1/2 cup
    finely chopped red bell pepper
  • 3
    green onions, finely chopped
  • 2 cup
    AllWhites® egg whites
  • 1/4 cup
    Crystal Farms® shredded Parmesan cheese
  • 1/2 tsp.
    dried dillweed
  • to taste
    Salt and freshly ground pepper
  • 4
    multi-grain thin sandwich rolls
  • 2 Tbsp.
    reduced-fat ranch dressing


  • Spray a nonstick 10-inch skillet with cooking spray. Heat over medium heat; add broccoli, bell pepper and onions. Cook and stir about 5 minutes or until tender.

  • Beat AllWhites egg whites, cheese, dillweed, salt and pepper together with fork. Pour into skillet over vegetables. As eggs start to set, lift the edges with a spatula, allowing uncooked eggs to flow to bottom of skillet. Cook until eggs are set but still moist. Cut into 4 pieces.

  • Spread cut sides of sandwich rolls with dressing. Sandwich eggs between rolls.

  • Substitution: Top eggs with a handful of baby spinach, arugula leaves, or a few thinly sliced tomatoes.

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  • Breakfast On The Go
  • Breakfast
  • Brunch
  • Lunch
  • Dinner
  • Entrée
  • Full meal
  • Sandwiches
  • Recipes Using AllWhites
  • Vegetarian
  • High Protein
  • Low-fat
  • Low-cal
  • <15 Minutes Prep Time