is turkey bacon and eggs a healthy breakfast

Is Turkey Bacon and Eggs a Healthy Breakfast?

Bacon and eggs is a classic savory breakfast combo enjoyed by many. But nutrition-wise, how healthy is pairing turkey bacon with eggs for your first meal of the day? As a dietitian, I decided to take an in-depth look at the nutrition profile of turkey bacon and eggs to determine if it makes for a balanced, nourishing breakfast.

Turkey Bacon and Egg Nutrition Facts

First let’s examine the nutritional components of this breakfast duo

Turkey Bacon (2 slices)

• 60 calories
• 4g fat
• 330mg sodium
• 5g protein

Eggs (2 large)

• 140 calories
• 10g fat
• 186mg cholesterol
• 12g protein

Total breakfast:

• 200 calories
• 14g fat
• 330mg sodium
• 17g protein

Right off the bat, a breakfast of turkey bacon and eggs provides a solid dose of protein to kickstart your day. The 17g total covers over 30% of the recommended daily target for protein intake.

The eggs supply key micronutrients like selenium, vitamin D, vitamin B12, riboflavin and choline as well.

Potential Benefits

Here are some potential advantages of eating turkey bacon and eggs for breakfast:

• High satiety – The combo of fat, protein and cholesterol in this breakfast may promote feelings of fullness and satisfaction. This can prevent overeating later in the day.

• Sustained energy – Starting your day with a good dose of protein helps stabilize blood sugar levels after a night’s fasting, providing prolonged energy.

• Nutrient density – Eggs supply vitamins, minerals and antioxidants that many Americans fall short on, including choline, vitamin D, selenium and lutein.

• Lower in fat/sodium than pork bacon – Substituting turkey for pork bacon cuts down on saturated fat and sodium versus a classic bacon and eggs breakfast.

• Fast and easy – This simple protein-rich breakfast can be cooked in just a few minutes, making it a go-to for busy mornings.

Potential Downsides

However, there are some potential nutritional drawbacks to consider with regular turkey bacon and eggs breakfasts:

• High cholesterol – Egg yolks are a rich source of dietary cholesterol, with 186mg per two large eggs. People with high cholesterol may need to limit egg intake.

• Saturated fat – While lower than pork, turkey bacon still contains saturated fat. Pairing it with egg yolks may push saturated fat intake beyond recommended limits.

• Sodium – Turkey bacon is very high in sodium, with over 300mg per serving. Adding salty meat to eggs increases total sodium of the meal.

• Limited veggies/fiber – This breakfast is focused on protein and fat without any fruits, veggies or whole grains. Adding a side of fruit, veggies or whole grain toast would improve its nutritional balance.

• Processed meat – Turkey bacon is a processed meat, which experts recommend limiting for cancer and heart disease risk reduction.

Overall, turkey bacon and eggs can be a nutritious breakfast option in moderation. To optimize its health potential, consider adding some veggie sides like sautéed spinach or fresh avocado and tomato. Pairing it with a slice of whole wheat or rye toast would incorporate more fiber as well.

For people with heart disease, diabetes or high cholesterol, turkey bacon and eggs may need to be an occasional treat breakfast rather than a daily habit. But for healthy individuals, enjoying this classic combo in rotation with other healthy breakfasts can be part of a balanced diet.

Tips for a Healthy Turkey Bacon & Eggs Breakfast

Here are some simple tips to make your turkey bacon and eggs breakfast as nutritious as possible:

• Choose whole eggs for more nutrients. The egg yolks contain the majority of micronutrients.

• Look for uncured turkey bacon without added nitrites/nitrates. The words “no nitrites or nitrates added” should be on the label.

• Opt for a high-protein egg alternative like eggs whites or tofu scramble occasionally to reduce dietary cholesterol.

• Cook the turkey bacon in the oven instead of pan frying to minimize the use of added oils.

• Serve with veggies like sautéed spinach, tomatoes or avocado for fiber, vitamins and healthy fat.

• Consider swapping the turkey bacon for smoked salmon or turkey sausage patties for more variety.

• Choose whole grain or sprouted grain toast over white bread to boost fiber intake.

• Add some berries, melon cubes or citrus wedges on the side for potassium, vitamin C and antioxidants.

• Season your eggs with herbs, spices and hot sauce instead of salt to limit sodium intake.

• Drink water or unsweetened tea with your breakfast instead of juice or sugary coffee drinks.

While not necessarily something you’d want to eat every single day, enjoying turkey bacon and eggs for breakfast occasionally can be a nice change of pace from oatmeal, cereal or yogurt. Pay attention to your individual cholesterol and sodium needs to determine the right frequency for you. Use simple tweaks to make this classic combo as nutritious as possible.