A Healthier Version of the Breakfast Sandwich

Yesterday’s ‘healthy egg roll’ recipe inspired me to make a healthy version of the breakfast sandwich this morning. If you look at the breakfast sandwiches traditionally offered by places like McDonalds or Tim Hortons, they usually consist of a fried egg, bacon/sausage/ham, and processed cheese on either a biscuit, bagel, or english muffin. I even did a little research just to enlighten you all on how many calories are in these breakfast bad boys:






Bacon & Egg McMuffin


15 g

740 mg

Bacon & Egg McGriddles Sandwich


19 g

1260 mg

Bacon & Egg Biscuit Sandwich


27 g

960 mg

Bacon & Egg Bagel


22 g

1040 mg

Tim Hortons





Bacon, Egg & Cheese on an English Muffin


15 g

770 mg

Bacon, Egg & Cheese on a Biscuit


24 g

840 mg

Bacon, Egg & Cheese on a Plain Bagel


15 g

990 mg

Ham, Egg White & Cheese on a Multigrain English Muffin


7 g

830 mg

These  numbers are even higher if you get sausage instead of bacon. Kind of disgusting, right? Luckily for you I have created a delicious, healthy version of the breakfast sandwich. The only downside is it requires a knife and fork to eat!

All I did was throw a portobello mushroom in the oven and bake it at 350ºF for about 7-8 minutes (I removed the stem and scraped out the insides first). While the mushroom was cooking I sliced off one ‘ring’ from a red pepper and placed it in a lightly oiled, pre-heated skillet. I carefully cracked one omega-3-enriched egg (I used the whole egg, but you can omit the yolk as well to make it even healthier) in the centre of the pepper ring and cooked it, flipping after a few minutes.

When the mushroom was done, I topped it with a little sprinkling of goat cheese and some spinach. Simply place your cooked egg/red pepper on top and garnish it with a heaping spoonful of some fresh salsa (I absolutely LOVE Jack’s Special Salsa – it’s made with natural ingredients). Deeeeeelicious!


2 thoughts on “A Healthier Version of the Breakfast Sandwich

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