Pesto and Egg White Panini
- Devon Tonneson
- Aug 21, 2025
- 1 min read
Disorder | Helpful / Neutral / Risk | Rationale |
POTS | Helpful | Protein + a little fat helps stabilize energy without a sugar crash. Add salt if needed. |
Lupus | Neutral-to-supportive | Light protein and greens are usually gentle on inflammation on lower-pain days. |
Vestibular migraine | Neutral | No obvious triggers for me. Basil pesto is fine unless herbs are a trigger for you. |
What this is
Toasty whole-grain bread, fluffy egg whites, pesto, and a little melted cheese. Crunchy on the outside, soft in the middle, not overwhelming. It feels like real food without feeling like a commitment.
Ingredients (1 panini)
Item | Amount | Notes |
Whole-grain bread | 2 slices | Sourdough also works |
Egg whites | ~½ cup | Scrambled softly |
Pesto | 1–2 tbsp | Store-bought or homemade |
Mild cheese (mozzarella or provolone) | Small slice | Optional but grounding |
Arugula or greens | Handful | Adds freshness |
Olive oil or butter | For pan | Just enough to crisp |
Quick assembly
Scramble egg whites gently - no browning.
Spread pesto on one slice of bread.
Layer egg whites, cheese, and greens.
Top with second slice and pan-toast until golden and melty.
Cut in half because eating whole things is overrated.
Why this worked today
Warm but not heavy
Protein without nausea
No sugar, no caffeine, no spice
Easy to stop eating when my body said “okay, that’s enough”
