5-Minute Microwave Egg Sandwich

9 5 498
Ingredients Minutes Calories
Prep Cook Servings
3 min 2 min 1
5-Minute Microwave Egg Sandwich
Health Highlights

Ingredients


1 1/5 second spray Cooking Spray, canola oil (or unsalted butter)
2 large Egg
1 pinch Salt
1 dash Black pepper
1 tbsp Water
2 tbsp shredded Cheddar cheese
1 muffin English muffin, whole-wheat (cut in half)
1/4 avocado(s) Avocado (sliced)
1/2 tsp Hot sauce (for serving, optional)

Instructions


  1. Spray the inside of a microwave-safe cereal bowl with nonstick spray or lightly coat it with oil or butter. 
  2. Add eggs, salt, pepper, and water to the bowl and whisk with a fork until combined.
  3. Microwave the egg mixture on high for 30 seconds (you should see bits of solid egg floating in the uncooked egg). Stir gently and microwave again for 30 seconds or until the egg puffs up. 
  4. Add cheese and continue to microwave for another 15-30 seconds until the egg is just set and the cheese is melted
  5. Using a small spatula, transfer the egg mixture to the bottom English muffin slice. 
  6. Top with avocado, drizzle with hot sauce, then top with the remaining half of the English muffin. Serve immediately.

Notes:

Quick Tips:

Change the flavor profile by adding one or more of these ingredients:

  • Refried beans
  • Salsa
  • Chopped red onion
  • Spinach, lettuce, or other leafy green
  • Tomato slices
  • Diced bell pepper or zucchini slices (sauteed, roasted or raw)
  • Mayo, cottage cheese, goat cheese, hummus, or Greek Yogurt as spreads
  • A sprinkle of dried spices: basil, Italian Seasoning, paprika or chopped fresh herbs.

Nutrition Facts

Per Portion

Calories 498
Calories from fat 273
Calories from saturated fat 95
Total Fat 30 g
Saturated Fat 10.6 g
Trans Fat 0.4 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 11.6 g
Cholesterol 463 mg
Sodium 798 mg
Potassium 566 mg
Total Carbohydrate 33 g
Dietary Fiber 8.0 g
Sugars 6.5 g
Protein 27.0 g

Dietary servings

Per Portion


Grain 1.9
Meat Alternative 1.1
Milk Alternative 0.6
Vegetables 0.5

Energy sources


Pygal23%438.86234364875634129.9209173376290255%375.31428394073936282.6248056489256422%324.6967598916293126.8706074185605123%55%22%CarbohydratesFatProtein

Meal Type(s)

Breakfast




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