Egg Sandwich

Egg Sandwich

Health Rating
Prep Cook Ready in Servings
5 min 5 min 10 min 2


1/2 cup shredded Cheddar cheese, reduced fat (18%) (omit for dairy free)
1 1/4 cup Egg white
2 spray (about 1/3 second) Olive oil cooking spray
1 1/4 cup Plum tomatoes (diced)
1/4 tsp Salt and pepper (to taste)
2 slice Turkey bacon, cooked
4 slice Whole wheat bread (toasted)


1. Cook turkey bacon on a skillet over medium-high heat to desired crispiness, then place on paper towel and set aside.

2. Whisk together the egg whites, salt, and pepper.

3. Coat a nonstick skillet with cooking spray and heat the skillet.

4. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.

5. Spoon the egg whites onto the toast. Top with cheese, turkey bacon, and diced tomatoes.

Nutrition Facts

Per Portion

Calories 362
Calories from fat 99
Calories from saturated fat 44
Total Fat 11.0 g
Saturated Fat 4.9 g
Trans Fat 0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 3.9 g
Cholesterol 27.5 mg
Sodium 1141 mg
Potassium 665 mg
Total Carbohydrate 31 g
Dietary Fiber 5.3 g
Sugars 7.2 g
Protein 35 g

Dietary servings

Per Portion

Grain 1.6
Meat 0.1
Meat Alternative 2.3
Milk Alternative 0.6
Vegetables 1.2

Energy sources




are a great source of protein and contain important B vitamins that assist in digestion and absorption of nutrients in the body!

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada