Description
This Chick-Fil-A Egg White Grill copycat is made with juicy grilled chicken, fluffy egg whites and cheese for a hearty meal prep breakfast. With 43 grams protein and 5 grams fiber!
Equipment
8 x 8 inch glass baking dish
Ingredients
1poundboneless skinless chicken breast
2teaspoonsonion powder
2teaspoonsgarlic powder
½cuppickle juice
1lemon, zest & juice
1teaspoonolive oil
1 ½cupsegg whites
¼teaspoonskosher salt, divided
4light multi-grain English muffins
4slicescheddar cheese, or American cheese (2 ounces)
Instructions
At least 2 hours prior to cooking or up to 8 hours (suggested), pound the chicken breast to make it an even 1/4 inch thickness. Cut the breasts in half to make 4 pieces (the size of the muffins). Marinate chicken in pickle juice, onion powder, garlic powder, lemon & olive oil at least 2 hours or as long as 8.
- Preheat oven to 350F and spray an 8” x 8” glass square baking dish (or nonstick, silicone) with olive oil spray.
- In a large bowl, beat the egg whites with salt. Transfer to the prepared pan and bake for about 20 to 22 minutes, or until set.
- Allow to cool in pan for 5 minutes then slice into 4 equal squares. Alternatively, you can cut the eggs into 4 rounds, using a 3-¾ inch diameter cookie cutter.
- Meanwhile, heat a grill or grill pan to medium-high heat. Grill the chicken for about 3-4 minutes on each side, or until browned and the internal temperature reaches 165°F (74°C). Be careful not to overcook them, as chicken can become dry if cooked too long & these will be reheated for meal prep.
- While the chicken/eggs are cooking, lightly toast each muffin. If you will be reheating the meal-prep in a microwave, you can go for a slightly longer toast.
- To assemble sandwiches: Toast the English muffin to desired doneness. Place one egg square (or circle) on ½ the English muffin, top each with chicken, ½ ounce of cheese and top with remaining half muffin.
Last Step:
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Notes
Tips and Variations:
Don’t overcook the chicken, I highly recommend using an instant read thermometer for this recipe because you need the chicken to reach a safe temperature of 165ºF, but you don’t want it to exceed this temperature or the chicken will likely be dry when reheated if you’re making these for meal prep.
Swap the bread: You can use a low-carb or gluten-free option if needed.
Whole egg option: Replace the egg whites with whole eggs if you’d like. Leave out the cheese: Try adding sliced avocado instead!
Nutrition
Serving: 1sandwich, Calories: 384kcal, Carbohydrates: 31g, Protein: 43g, Fat: 10g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 87mg, Sodium: 920mg, Potassium: 764mg, Fiber: 5g, Sugar: 6g, Vitamin A: 185IU, Vitamin C: 16mg, Calcium: 275mg, Iron: 2mg
