Delicious Texas Sausage Egg & Cheese Melt Sandwich Calories Guide 2025
The Texas Sausage Egg & Cheese Melt from Waffle House is a must-try if you like rich and tasty breakfast sandwiches. Thick Texas toast, a juicy sausage patty, an egg, and melted American cheese make this sandwich. Undoubtedly, many people love it and it is a great choice for breakfast.
In this article, we will cover Texas Sausage Egg & Cheese Melt Sandwich Calories and nutrition tips. Plus, we will also explore whether is it a healthy option and how we make a healthy one. Let’s explore everything about the Texas Sausage Egg & Cheese Melt in detail.
Calories in Texas Sausage Egg & Cheese Melt
The Texas Sausage Egg & Cheese Melt has between 650 and 750 calories. The exact number depends on how much you eat and the way it cooks.
Texas Sausage Egg & Cheese Melt Calorie Breakdown
Here is a rough estimate of the calories in each ingredient:
| Food Items | Calories Count |
| Texas Toast (2 slices) | 220-250 kcal |
| Sausage Patty | 220-250 kcal |
| Egg (1 large) | 70-80 kcal |
| American Cheese (1 slice) | 50-70kcal |
| Butter & Oil (for cooking) | 50-100 kcal |
| Total Calories | 650-750 kcal |
Nutrition Facts of Texas Sausage Egg & Cheese Melt
In addition to calories, this sandwich has salt, fats, proteins, and carbs. Here is the detail:
| Macronutrients | Percentage | Benefit/Risk |
| Protein | ~25-30g | Helps in muscle growth and repair |
| Carbohydrates | ~45-55g | Provides energy |
| Fats | ~40-50g | High in saturated fat from sausage and cheese |
| Sodium | 900-1200mg | Can increase blood pressure |
This sandwich provides some essential vitamins and minerals such as:
- Vitamin A & D (from cheese and butter) which are good for immunity and bones.
Iron & Zinc (from sausage and egg) which are important for blood health.
Calcium (from cheese) which helps strengthen bones
However, it also contains high cholesterol and saturated fats, which can lead to heart problems if consumed in excess.
Is Texas Sausage Egg & Cheese Melt Healthy?
This sandwich is delicious but do you think it is healthy? The answer depends on how much you eat it.
| Pros | Cons |
| It supports muscle health. | High in calories which causes weight. |
| It keeps you full for longer and reduces unnecessary snacking. | Regular eating is not ideal for people with heart conditions |
| It provides good energy for a full day. | Sausage and cheese contain preservatives. |
Eating this sandwich occasionally is fine, but daily consumption may not be the best choice.
How to Make a Healthier Version?
If you love this sandwich but dont want compromise on your health, try these simple changes:
Choose Healthier Bread
You can eeplace Texas toast with whole wheat bread or low-calorie bread because this reduces calories and increases fiber.
Use Lean Protein
Instead of regular sausage, you can choose turkey sausage, chicken sausage, or a plant-based option. These have less fat and fewer calories.
Reduce the Cheese
You can use low-fat cheese or half a slice to cut down on saturated fat.
Use Less Butter
Instead of frying in butter, you can ask use a non-stick pan or light olive oil spray. This saves 50-100 calories per serving.
FAQs
Is the Texas Sausage Egg & Cheese Melt good for weight loss?
This sandwich is high in calories and fats, so it may not be ideal for weight loss. However, you can make it healthy by using whole wheat bread, turkey sausage, less cheese, and minimal butter.
How much protein does this sandwich have?
The Texas Sausage Egg & Cheese Melt contains 25-30g of protein, which helps with muscle growth and keeps you full longer.
Can I eat this sandwich every day?
It is best to eat this sandwich occasionally rather than daily because of its high fat and sodium content.
Final Thoughts
The Texas Sausage Egg & Cheese Melt is a tasty sandwich that you can eat for breakfast or lunch. However, it has a lot of calories, fat, and salt, so don’t eat too much of it. If you don’t want to feel bad about eating this sandwich, try making a healthy version with better food. You can still enjoy the great taste this way, and your diet will stay healthy.