Wednesday, April 21, 2010

Healthy Egg Breakfast Sandwich Recipe

All those fast food breakfast sandwich commercials are so tempting in the morning. As I watch the Today Show while getting ready for work and carpool, I always think it would be so easy to just drive through the drive thru and pick up a breakfast sandwich and juice before heading off to work. The truth is these breakfast sandwiches are not that healthy because they have bread that is not whole wheat, no vegetables, and high fat content.

One of my favorite chefs on the Food Network Ellie Krieger did a healthy version of the english muffin egg breakfast sandwich recently. Here is the recipe from the Food Network website so you can start your day off right.


  • Nonstick cooking spray
  • 4 eggs and 4 egg whites
  • 1/4 cup minced chives
  • 1/4 cup minced parsley
  • 4 whole-wheat English muffins
  • 4 1/2-inch round slices Canadian bacon
  • 1 large beefsteak tomato, sliced into 1/2-inch thick slices


Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate. Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a bacon slice, then tomato, then top with other muffin half.

Per Serving

Calories 330; Total Fat 13 g; (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 25 g; Carb 31 g; Fiber 5 g; Cholesterol 245 mg; Sodium 920 mg

Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium

Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc

Tags: Healthy, Diabetic, High Fiber, Dairy-Free

To see the link. Click here.

1 comment:

  1. YUM! I love breakfast sandwiches! I eat them for dinner, too. I like to throw in some baby spinach leaves while the eggs are cooking. I tend to prefer egg whites over eggs. So, I'll throw in a slice of avocado for some healthy fat. Fresh herbs always make eggs taste better!