Breakfast is touted as the most important meal of the day But with so many options, it can be hard to know what constitutes a truly healthy morning meal A classic choice is eggs and bacon. But with concerns over fat and sodium in regular bacon, many opt for turkey bacon as a healthier alternative. When paired with eggs, does turkey bacon and eggs make for a nutritious breakfast? Or is this combination overhyped? Let’s break down the pros and cons.
Turkey Bacon vs Regular Bacon
To start, it’s important to compare the nutrition profiles of turkey bacon versus regular pork bacon.
Some key differences:
-
Calories: Turkey bacon is lower in calories with about 220 calories per serving compared to 270 calories in pork bacon.
-
Fat Turkey bacon contains 14g of fat per serving while pork bacon has 22g Still a significant amount of fat, but less than pork
-
Saturated Fat: Both types of bacon are high in saturated fat. Turkey bacon has 4g per serving versus pork bacon’s 5g.
-
Protein: Similar protein content with 17g in turkey bacon and 20g in pork.
-
Sodium: This is where turkey bacon falls short. It can contain over 1900mg of sodium per serving, even more than the already high 1300mg in pork bacon.
So while turkey bacon is modestly leaner and lower in calories than pork bacon, it’s still high in saturated fat and alarmingly high in sodium. Not exactly a “healthy” food.
The Benefits of Eggs
Eggs pack more nutritional punch. One large egg contains:
- 6g high quality protein
- Vitamins A, B2, B5, B12, D, E, K
- Selenium, phosphorus, choline
- Antioxidants like lutein and zeaxanthin
- Healthy unsaturated fats
Eggs provide sustained energy, aid muscle strength and heart health, and support eye and brain function. Their protein keeps you full and satisfied for hours.
Overall, eggs offer far more nutritional benefits than turkey bacon. But combining the two can still make for a nutritious breakfast.
How Much Protein is Ideal for Breakfast?
When pairing eggs and turkey bacon, it helps to understand optimal protein intake for breakfast. According to research:
- 25-30g of protein per meal is recommended for most people
- Around 30g of protein helps maintain muscle mass
- Protein is more satiating than fat or carbs
Two eggs provide only about 12g protein. While turkey bacon adds another 6.5g protein, this still falls short of the 25-30g target.
To better meet protein needs, consider adding a side like Greek yogurt, cottage cheese, or a protein shake. Or opt for chicken sausage instead of turkey bacon. The extra protein will keep you fuller longer.
Making Turkey Bacon and Eggs Healthier
While not the pinnacle of nutrition, turkey bacon and eggs can be a fairly balanced breakfast with some modifications:
- Choose low-sodium turkey bacon
- Use whole grain toast over white bread
- Add veggies like spinach, tomatoes, or peppers
- Use just egg whites to reduce cholesterol
- Limit portions to 1-2 turkey bacon slices
- Try turkey bacon crumbles instead of full slices
- Bake instead of frying for less fat
- Pair with avocado, fruit, oatmeal for extra nutrients
Healthy Breakfast Alternatives
If seeking even more nutrition from your morning meal, consider these alternatives:
- Greek yogurt: High protein, calcium, probiotics
- Oatmeal: Slow-burning carbs, fiber, vitamins
- Smoothies: Blend fruits, veggies, yogurt, nut butter
- Sweet potatoes: Fiber, vitamin A, potassium
- Breakfast tacos: Eggs, veggies, avocado
- Chia pudding: Protein, fiber, omega-3s
- Tofu scramble: Plant protein, spices, veggies
The Bottom Line
While turkey bacon on its own has questionable health value, pairing it moderately with eggs and veggies can result in a balanced breakfast. For optimal nutrition, emphasize whole foods over processed meat alternatives. But the occasional turkey bacon and egg breakfast can be part of an overall healthy diet. Just limit portions and sodium intake.
Turkey Bacon and Egg Breakfast Sandwich Ingredients
- Whole grain bread
- Eggs
- Turkey bacon
- Cheddar cheese
Even though you have to self-quarantine because of COVID-19, one good thing is that you now have time to make home-cooked meals every day. Good news! This could become a hobby that you work on while you’re stuck at home. Check out the recipes on this site; they are all mindful and in a healthy macros range to help you live a healthy life. Or jump on Pinterest, get some recipe motivation and become a better cook for you and your family. You can do it!.
The Turkey Bacon and Egg Breakfast Sandwich consists of sautéed turkey bacon, scrambled eggs and melted cheddar cheese on toasted whole grain bread. This sandwich is a healthy breakfast or brunch option.
Have you ever noticed that most breakfast sandwiches have WAY too many carbs, way too much fat, and way too little protein? Having these kinds of meals on a regular basis will only cause you to gain weight every time you eat them and increase your risk of diabetes and heart problems in the future. That kind of food shouldn’t be eaten very often (which is fine), but it’s basically not worth it. This is why I made the Turkey Bacon and Egg Breakfast Sandwich—to give my readers a healthier option that tastes great and doesn’t make them feel bad. You’re welcome!.
Creating healthy versions of comfort food is my passion. You can tell I love tasty food because I’ve had weight problems all my life if you read my “Why” for Becoming a Registered Dietitian. Restrictive eating is hard and no fun, I believe in smart eating. I hope this recipe shows you that any meal that you love is possible with healthier ingredients.
Is turkey bacon healthier than the regular stuff?
FAQ
Is it okay to eat bacon and eggs every morning?
Is it healthy to eat turkey bacon everyday?
Can I eat bacon and eggs and still lose weight?
Should you eat bacon and eggs for breakfast?
The calories and saturated fat in bacon might give you pause, but indulging in bacon and eggs for breakfast a few times a week can definitely be part of a healthy, hearty diet. Find out more about the nutrition breakdown of bacon and eggs on a calorie counter.
What is the healthiest thing for breakfast?
A complete breakfast should include fruits, cereals, and dairy products. You can choose a tea, coffee, or another infusion. The healthiest option for breakfast is fruit.
What is a healthy Turkey breakfast?
Healthy turkey breakfast recipe ideas: Sliced deli turkey alongside two fried eggs and sliced tomatoes. A turkey bacon, avocado, and egg sandwich on wheat bread. Turkey sausage in scrambled eggs with fresh salsa and corn tortillas. Take a look at our incredible and healthy pasture-raised turkey sausage links. 2.
Are bacon and eggs healthy?
When eaten in moderation, bacon and eggs can be a healthy part of a balanced diet. Bacon and eggs are a classic old-school breakfast — and for good reason. Starting your day off with protein helps regulate your blood sugar after your long night’s fast and keeps you full for longer, while the protein helps feed and maintain your lean muscle tissue.