Breakfast Sandwich

Here's the Dish

These sandwiches are a great ‘on the run’ breakfast option!  They take only minutes to prepare and are a great balance of carbohydrates and protein to give you sustained energy for your day! Not only are these breakfast sandwiches easy, but they are delicious as well! All you need is a few ‘ingredient swaps’ to transform these breakfast sandwiches from greasy and heavy to healthy and satisfying!


The estimated total time to make this recipe is 10 Minutes.


Slice the English Muffin and place in toaster till desired crispness is reached.


While the muffin is toasting, spray a mug or small round plastic container (one with the same diameter as the English Muffin) with non-stick cooking spray and pour in egg whites.


Top egg whites with salt and black pepper and microwave for approx. 1-1.5 minutes.


Place toasted English muffin on a plate and top with egg white, cooked bacon, and cheese.


Microwave assembled sandwich for an additional 20 seconds to melt the cheese.


1Light english muffin 1
1 pieceCenter cut bacon 2
2 Egg whites (or 1 egg)
1Slice swiss cheese 3
PinchSalt and pepper to taste

1 Such as Thomas Light English Muffins with around 100 calories and at least 3 grams of fiber

2 Or 1 Morning Star vegan sausage patty (microwaved according to package directions)

3 Or 1 slice of light cheddar cheese (around 80 calories a slice)

Katie's Tip!

Light or High Fiber English Muffins can make these a healthy and satisfying version of the Egg McMuffin!

Nutrition Breakdown

1 Serving
250 Calories Per Serving
10 g Fat
28 g Carbohydrate
8 g Fiber
2 g Sugar
21 g Protein
6 WWP+*

*Weight Watchers Points per serving


Ana Maria said:

These sound so good! They look like an egg mcmuffin, but won’t cause the aftermath, and have a better taste!

March 17th, 2011 — 8:15am  |  Reply

Aleisha said:

Do you think these would freeze well?

September 27th, 2011 — 7:17am  |  Reply

Michelle said:

These are very good! I like to add a slice of tomato to mine. Yum!

September 1st, 2012 — 12:46am  |  Reply

Kelly Kuether said:

I am wondering if these freeze well too….I want to freeze them so I can make a bunch and grab them to go before school and microwave them once I get there.

September 1st, 2012 — 4:12pm  |  Reply

Dashing Dish said:

I’m sure they would freeze great!

September 1st, 2012 — 7:23pm  | 

Jessica Davis said:

How many calories does the one piece of bacon have? I’m substituting turkey sausage and want to get the calories right.

October 7th, 2012 — 7:54pm  |  Reply

Dashing Dish said:


October 8th, 2012 — 9:36am  | 

Alyssa said:

Could you possibly post all the nutrition facts like the other meals? Its hard to type into certain diet programs :)

October 30th, 2012 — 2:23pm  |  Reply

Davi Porter said:

I made these on Sunday (with turkey bacon and gf muffin) for the whole week – after they cooled, I just put them in individual baggies and grabbed them before I left for work each day. Heated them up for 30 seconds and they were fantastic everyday. I felt like I was eating a breakfast sandwich from Panera everyday. My coworkers were very jealous.

January 23rd, 2015 — 12:41pm  |  Reply

Margie said:

Just had breakfast….SO delicious!! Thank you for this recipe :)

March 9th, 2015 — 9:41am  |  Reply

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