TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 6 servings


  • 1 package (7 ounces) reduced-fat brown-and-serve sausage links
  • 1 cup egg substitute
  • 1/2 cup chopped green onions
  • 2 tablespoons fat-free milk
  • 1/8 teaspoon dried oregano
  • 1/8 teaspoon pepper
  • 2 tablespoons fat-free mayonnaise
  • 6 pita pocket halves
  • 1/3 cup chopped lettuce
  • 1/3 cup chopped fresh tomato
  • 2 tablespoons sliced ripe olives

Nutritional Facts

1 each: 198 calories, 7g fat (2g saturated fat), 26mg cholesterol, 531mg sodium, 21g carbohydrate (0 sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.


  1. In a large skillet, cook the sausage until heated through; remove from the pan. Cut into 1/4-in. slices; keep warm
  2. In a small bowl, beat the egg substitute, onions, milk, oregano and pepper. Lightly coat another large skillet with cooking spray. Add egg mixture; cook and stir over medium heat until eggs are set. Spread 1 teaspoon mayonnaise inside each pita half. Fill with the egg mixture, sausage, lettuce, tomato and olives. Yield: 6 servings.
Originally published as Sausage Egg Pitas in Quick Cooking January/February 2002, p43

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