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Low Fat Breakfast Sandwich


Breakfast Sandwich

Breakfast Sandwich

Fiona Haynes
When I was pregnant with my second child, I had a brief craving for egg muffin sandwiches from a nearby drive-through fast-food restaurant. I soon realized I could make my own, healthier version using whole grain English muffins, egg substitute (if you need to watch cholesterol), and low-sodium ham.

Prep Time: 5 minutes

Cook Time: 2 minutes

Total Time: 7 minutes


  • 1 Whole Wheat English muffin
  • ¼ cup liquid egg substitute
  • 1 tbsp reduced-fat shredded sharp cheddar
  • 1 slice thin-sliced, low-fat, low-sodium ham


Split and toast English muffin to desired doneness

Pour egg substitute into microwavable 8-10-ounce ramekin.

Sprinkle cheese on top and stir.

Microwave for 1 minute, or until just set (but not too dry).

Spoon cooked egg substitute on to muffin, and top with ham, folding as necessary.

Calories 246, Calories from Fat 60, Total Fat 6.6g (sat 2.6), Cholesterol 20mg, Sodium 333mg, Carbohydrate 26g, Fiber 4.1g, Protein 20.5g

Without Cheese: Calories 220, Calories from Fat 44, Total at 4.8g (sat 1.1g), Cholesterol 14mg, Sodium 302mg, Carbohydrate 25.7g, Fiber 4.1g, Protein 18.4g

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