Breakfast Sandwich – Fast & Fit – comin’ at ya hot!

We all go through those phases when we really TRY to be healthy, and really TRY to eat well.  This is no easy task, eating healthy takes time, and well… let’s face it, when you’re rushing around in the morning trying to get ready to leave the house, thinking about breakfast isn’t always a priority.

This breakfast idea came about for me one day when I “just didn’t have time to make anything” yet I had time to stop by a local breakfast joint on my way to work to pick something up (because somehow in my mind, this takes less time). I order and begin to wait for my food to be made.  (So I have time to stand and wait for something…but not do it myself?)  I see this young lad cooking the egg for my breakfast sandwich in the microwave.  Microwaved egg!?!?! What!?!? Ick.  I was wrong. The breakfast sandwich was delicious (burp).

After devouring my breakfast, I had an “A-HA” moment.  Why don’t I just make my own breakfast sandwich with microwaved egg??  The egg is the seemingly most difficult part of the whole breakfast.  The microwaving really saves time and effort.

If you’re one of those people that MUST eat breakfast, but you’re crunched for time try out this nifty little breakfast sandwich that takes less than 5 min to prepare, and is less than 350 calories total.

Whole wheat English muffin
1 Egg
Baby Spinach
Ham (lunchmeat ham, the lean kind)
Cheese (American, Cheddar, etc. your choice) or omit if you want to be super healthy

Items Needed:
Microwave safe container
Non-stick spray (recommended)
Toaster (optional)

Directions: (In this order. Correct order makes this efficient)

  1. Grab your whole-wheat muffin; slice it in two; put it in the toaster (or skip the to
    aster and save even more time).
  2. Put a non-stick pan on the stove put some heat under it (medium should do) and throw in a piece of ham. (You could have it cold; I think it’s better hot.)
  3. Grab a microwavable safe dish with the circumference that matches the circumference of the muffin.  Spray with non-stick spray, crack your egg in, and poke the yoke with a fork to break it.  Put it in the microwave for 30 seconds, after the first 30 seconds; continue in 15-second intervals until cooked to desired doneness.  Eggs do explode in the microwave, so don’t just set it and forget it… it takes minor babysitting.

**DING**  Toaster is done toasting muffin!  Ham should be sizzling in pan.

4. Grab the muffin, put the ham on; microwaved egg should be done so just dump it right on top of the ham.  Add slice of cheese, and baby spinach.  Top with other half of muffin.

BAM! Breakfast sandwich done in under 5 minutes, and you’re ready to head out the door.

Can you think of some other yummy varieties for this fast and easy breakfast?

Breakfast Sandwich

Calories Carbs Fat Protein
Oroweat – Whole Grains 100% Whole Wheat English Muffin 150 28 2 6
Oscar Mayer – Lean Ham Water Added, 1 slice 23 1 1 4
Eggs – (whole egg), 1 large 74 0 5 6
Kraft – Singles – American Cheese, 1 Slice 70 2 5 4
Organic Baby Spinach, 0.25 cups 3 0 0 0
Total 320 31 13 20


  1. cjmcook says:

    That sounds great. I like quick and easy and usually end up foregoing breakfast because of the time. 320 calories for breakfast is perfect and this sandwich would probably stick with me til lunch time. Thanks Cindy!

  2. Whitney says:

    A veggie variety- Morning Star Farms Veggie Patty (my favorites are the Maple Flavored Veggie Sausage Patties or the Spicy Black Bean Burger) topped with spinach and salsa of your choice:)

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