Rise & Shine Breakfast Sandwich

Try this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so much better for you. Compare this sandwich with the leading egg sandwich from a fast food restaurant at 300 calories, 12 g of fat, 5 g of saturated fat and 820 mg of sodium.

Preparation Time: 10 minutes

Cooking Time: 2 minutes

Makes: 1 serving


Liquid egg substitute

1/4 cup (50 mL)

Light mozzarella cheese, shredded

2 Tbsp (30 mL)

Red pepper, finely diced

2 Tbsp (30 mL)

Sodium reduced deli ham, finely sliced (optional) 

1 Tbsp (15 mL)

Crushed red pepper flakes

1/2 tsp (2 mL)

Pepper to taste


Italian seasoning (optional)

1/4 tsp (1 mL)

Whole grain English muffin, toasted



  1. Use a microwave safe bowl, about the same diameter as the English muffin. Spray lightly with canola oil spray.
  2. In the bowl, mix together egg, cheese, red pepper, ham, pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.
  3. Place egg on the toasted English muffin and off you go!

© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007.

Nutrition Information per sandwich:

Calories: 220 kcal

Protein: 19 g

Fat: 4 g

Carbohydrate: 29 g

Fibre: 5 g

Sodium: 595 mg

Calcium: 345 mg

Iron: 3 mg

Last Update – September 29, 2017

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