Move over, McMuffin

You can taste it, can't you?

You can taste it, can’t you?

This sandwich (and all possible variations of it) is an absolute staple in my diet.  Since I try to steer clear of sodium-loaded packaged deli-meat and strive for an almost vegetarian lifestyle during the week, eggs and egg whites are a popular source of protein in my quick everyday meals. Perfect for breakfast or lunch, the five minute prep is the same (if not less) than that wait in the drive through to spend a few bucks on a sub-par fast food egg sandwich.  Whole grains in the bread + protein in the egg and cheese + good fat in the avocado + fiber, iron and other minerals in the spinach = well-balanced perfection. Did I mention it tastes down-right fantastic? I make several different versions but my favorites tend to be either this Tex-Mex spin or an Italian/Greek flavor (sun dried tomatoes, feta, pesto). I also switch around between all egg whites or one whole egg, and also sometimes use regular whole wheat bread in place of the English muffin. Why not take a break from that boring bowl of cereal for your morning meal or that monotonous turkey sandwich for lunch and try it out?


1 whole wheat English muffin

1/4 – 1/3 c liquid egg whites

1/2 – 1 oz EXTRA sharp cheddar, sliced or shredded

1/3 medium avocado

Handful of fresh spinach

S&P/garlic powder/cumin/chili powder

chopped fresh green onion

chopped fresh cilantro

Choice of salsa

While toasting the muffin, pour the egg whites in a small bowl (the size of the muffin is best so it fits nicely) sprayed with cooking spray.  Add seasonings, green onion, cilantro, and top with cheese.  Microwave on high to desired doneness (maybe 45-60 seconds).  Spread the avocado on one side of the toasted muffin, top with spinach, salsa, and cooked cheesy-egg mixture. Eat up and enjoy!


One thought on “Move over, McMuffin

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