Healthy breakfast sandwich

Updated Aug 12, 2014

This easy breakfast sandwich can be made at home or on the road if you carry a skillet with you. As always, planning ahead to make sure you have all the ingredients you need is key, but this sandwich could easily be carried with you from home and reheated for a delicious, nutrient-rich breakfast.


Nonstick cooking spray

*1 egg and 1 egg white

1 tbsp minced chives

1 tbsp minced parsley

1 whole-wheat English muffin

1 1/2-inch round slices Canadian bacon

1 1/2-inch-thick slice of tomato


Crack egg and egg white into a bowl and whisk, then stir in chives and parsley.

Spray a large nonstick skillet with cooking spray. Pour egg mixture into skillet and cook omelet style until eggs are cooked through, about 1 to 2 minutes per side. Slide eggs onto a plate.

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.

*As a healthier alternative, consider substituting Egg Beaters for the eggs. A serving of Egg Beaters has less than 5 mg of cholesterol, as opposed to regular eggs, which have more than 50 mg of cholesterol each for a whole egg. You can also get pre-seasoned Egg Beaters, eliminating the need for parsley and chives in the recipe.

Per Serving (with eggs):

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

Recipe adapted from the Food Network. Makes one serving.