Delicious Decisions: Grab-and-Go Breakfast Pitas

  • Serves: 4; 1 stuffed pita half per serving


No waiting in a drive-through line for these portable pitas! The protein and whole wheat will keep you going through the morning—without the saturated fat, cholesterol, and sodium of fast food.


2    6-inch whole-wheat pita pockets
1    teaspoon canola or corn oil
1/4 cup chopped green onions (about 2 medium)
2/3 cup soy-based sausage crumbles
1    cup egg substitute
2    tablespoons salsa (lowest sodium available)

Cooking Instructions

In a medium skillet on medium-high heat, warm the pitas slightly, about 30 seconds on each side. Transfer to a plate and cover with another plate to keep warm.

Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.

Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.

Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.

Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.

Nutrition Tip: Soybeans provide easily digested 
high-quality protein and essential amino acids.
Meat-free soy-based products that replace sausage,
bacon, and burgers offer all the taste without the fat.

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Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
2.5 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
1.0 g
0 mg
425 mg
20 g
3 g
2 g
12 g

Dietary Exchanges

1½ starch, 1½ very lean meat

This recipe is reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.