The start of a new year often brings a desire for a healthy reset. You want to feel energized and strong every single morning. This high-protein breakfast sandwich is the perfect way to begin your day. It is warm, savory, and incredibly satisfying for the whole family.
You won’t feel hungry just an hour after eating this meal. It is my favorite way to handle those busy winter mornings. This recipe delivers a lot of protein with very few calories. It feels like a treat but supports your health goals. Let’s get cooking together today.
Why You’ll Love This Recipe
This sandwich is a total winner for busy families and beginner cooks. It packs a massive amount of protein into one small serving. You only need 15 minutes to make this happen. It tastes much better than any fast-food breakfast option. This is a great budget-friendly way to eat well at home.
Your body will thank you for this high-quality fuel. It is perfect for a healthy reset during the cold winter months. You can easily double the recipe for the entire family. Everyone loves a classic egg and cheese sandwich. You get the comfort you crave without the heavy calories. It truly is a satisfying way to start your day.
Simple Cooking Steps
Making this at home is much faster than waiting in a drive-thru. You only need one small non-stick skillet for the whole process. The steps are very straightforward and doable for any beginner. Using a silicone mold keeps the egg patty perfectly round. It makes the final assembly look very professional. You will feel like a pro chef in your own kitchen.
Ingredients You’ll Need
These ingredients are likely already in your kitchen or easy to find. We use fresh, simple staples to keep things easy.
- 1 whole wheat low-calorie English muffin
- 0.5 cup liquid egg whites
- 1 large whole egg
- 2 slices Canadian bacon
- 1 slice low-fat sharp cheddar cheese
- 0.125 tsp black pepper
- Non-stick cooking spray
Step-by-Step Directions
- Split the English muffin and toast until golden brown.
- Lightly coat a small non-stick skillet with cooking spray and set over medium heat.
- Place the Canadian bacon in the skillet and sear for 1-2 minutes per side.
- Remove the bacon once it is heated through and set it aside.
- Whisk the whole egg, egg whites, and black pepper together in a small bowl.
- Place a circular silicone egg mold in the skillet and pour in the egg mixture.
- Cover the skillet and cook for 3-4 minutes until the eggs are set.
- Remove the mold and flip the egg patty to finish for 30 seconds.
- Place the egg patty on the bottom half of the toasted muffin.
- Add the Canadian bacon and the cheese slice on top of the egg.
- Place the top half of the muffin on the cheese to let it melt.
- Allow the residual heat to melt the cheese for 1 minute before serving.
Best Ways to Enjoy It
I love serving this warm with a side of fresh berries. The sweetness of the fruit balances the savory bacon perfectly. You could also try a small bowl of Greek yogurt. If you are in a rush, just grab it and go. It stays warm for quite a while in foil. Make sure to enjoy it with your favorite morning coffee. A simple green tea is also a lovely pairing choice.
Storage & Reheating
These are fantastic for your weekly meal prep routine. I often make five of these on a Sunday afternoon. Wrap each sandwich tightly in parchment paper or foil. They stay fresh in the fridge for up to three days. You can also freeze them for up to one month. Just thaw them in the fridge overnight before you reheat them. Reheat in a toaster oven for the best crispy texture.
Tips for Best Results
- Use a high-quality non-stick skillet to prevent any sticking.
- Whisk the egg whites until they are slightly frothy for fluffiness.
- Don’t skip toasting the muffin for the best crunch.
- Let the cheese melt naturally from the heat of the egg.
- Choose a sharp cheddar for the most intense flavor.
- Keep the heat on medium to avoid burning the eggs.
- Prepare a big batch on Sunday for a stress-free week.
- Use a metal biscuit cutter if you don’t have a silicone mold.
Easy Flavor Ideas
- Add a slice of fresh tomato for a juicy crunch.
- Use a dash of hot sauce for a spicy morning kick.
- Swap Canadian bacon for lean turkey sausage if you prefer.
- Add a handful of fresh spinach to the egg mixture.
- Try a whole grain bagel for a heartier variation.
Common Questions
Can I make this without an egg mold?
Yes, you can simply cook the eggs like a small omelet. Fold the edges in so it fits on the muffin. It will still taste delicious and provide great protein.
Why use both egg whites and a whole egg?
The whole egg adds essential nutrients and rich flavor. The egg whites add extra protein without many calories. This combination keeps you full for much longer.
Is this recipe good for weight loss?
Absolutely, it is designed to be high in protein and low in calories. It helps with muscle maintenance and high satiety. It is a perfect choice for a healthy lifestyle.
I hope this simple recipe makes your mornings a little brighter. It is such a wonderful way to care for your body. Enjoy every warm and cheesy bite of your breakfast.
— Katie Wood
Ingredients
- 1 whole wheat low-calorie English muffin
- 0.5 cup liquid egg whites
- 1 large whole egg
- 2 slices Canadian bacon
- 1 slice low -fat sharp cheddar cheese
- 0.125 tsp black pepper
- Non -stick cooking spray
Instructions
- Split the English muffin and toast until golden brown.
- Lightly coat a small non-stick skillet with cooking spray and set over medium heat.
- Place the Canadian bacon in the skillet and sear for 1-2 minutes per side until heated through, then set aside.
- Whisk the whole egg, egg whites, and black pepper together in a small bowl.
- Place a circular silicone egg mold in the skillet and pour the egg mixture into the mold.
- Cover the skillet and cook for 3-4 minutes until the eggs are set, then remove the mold and flip the egg patty to finish for 30 seconds.
- Assemble the sandwich by placing the egg patty on the bottom half of the muffin, followed by the Canadian bacon and the cheese slice.
- Place the top half of the muffin on the cheese and allow the residual heat to melt the cheese for 1 minute before serving.
