Simple Egg Sandwiches

Slap together a simple breakfast sandwich using just 4 ingredients: English muffin, egg, avocado and cheese. Make the eggs ahead of time so that all you have to do in the morning is put your sandwich together.

Simple Egg Sandwiches

Ingredients

• 4 large eggs (50 grams each)
• 4 whole wheat English muffins (66 grams each, approx. 135 calories)
• 1 medium avocado, sliced into 8 wedges
• 4 slices cheddar cheese

Directions

Preheat oven to 350 degrees F, and use cooking oil to lightly grease 4 wells in a muffin tin. Crack 1 egg into each muffin cup. Bake the eggs for 15-20 minutes.

While the eggs are cooling, slice the English muffins in half. Toast them in a toaster oven. If you don’t have a toaster oven, toast muffins in a non-stick pan over medium heat until both sides are crispy. Set muffins aside.

Build your sandwich by topping one slice of English muffin with 1 egg, 2 avocado wedges and 1 slice of cheese. Place top on English muffin. If you prefer, you can warm the sandwich in the microwave for 20 seconds to melt the cheese.

Nutrition Information

Serves: 4 |  Serving Size: 1 sandwich

Per serving: Calories: 369; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 3g; Protein: 18g

Nutrition Bonus: Potassium: 282mg; Iron: 19%; Vitamin A: 10%; Vitamin C: 5%; Calcium: 31%

Energizing Tips (optional)

• Add 2 slices of low-sodium turkey breast deli meat to up protein and flavor. (Per serving: Calories: 416; Fat: 22g; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 28g)
• Add a 1/4 cup spinach and 2 slices of tomatoes to get your veggies in early. (Per serving: Calories: 372; Fat: 21g; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 19g)

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