Grab-and-Go Breakfast Pitas - Delicious Decisions

healthy family meals cookbook

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.

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Nutrition Facts

Grab-and-Go Breakfast Pitas - Delicious Decisions


148 Per Serving


12g Per Serving


3g Per Serving
Calories 148
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
Cholesterol 0 mg
Sodium 425 mg
Total Carbohydrate 20 g
Dietary Fiber 3 g
Sugars 2 g
Protein 12 g

Dietary Exchanges
1 1/2 starch, 1 1/2 very lean meat


Servings  4  

  • 2 whole-wheat, 6-inch pita pockets
  • 1 tsp. canola or corn oil
  • 1/4 cup chopped green onions
  • 2/3 cup soy-based sausage crumbles
  • 1 cup egg substitute
  • 2 Tbsp. salsa (lowest sodium available)


Tip: Click on step to mark as complete.

  1. 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.
  2. Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften.
  3. Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through.
  4. Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often.
  5. Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa.

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.

Tip: Serving size 1 stuffed pita half.

American Heart Association Healthy Family Meals Cookbook

American Heart Association Healthy Family Meals Cookbook

Geared to the nutritional needs and tastes of all ages, American Heart Association Healthy Family Meals helps you create meals that will appeal to every member of the family — and are good for them, too. The 150 family-focused recipes are complemented by 80 color photographs.

Sample Recipes:

Sweet and Crunchy Trail Mix

Shrimp Tacos

Grab-and-Go Breakfast Pitas 


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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.