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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 220.0
  • Total Fat: 4.0 g
  • Cholesterol: 25.0 mg
  • Sodium: 950.0 mg
  • Total Carbs: 29.0 g
  • Dietary Fiber: 5.0 g
  • Protein: 19.0 g

View full nutritional breakdown of Un-Chained Recipe Contest - Healthy Egg Muffin Breakfast Sandwich calories by ingredient
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Un-Chained Recipe Contest - Healthy Egg Muffin Breakfast Sandwich

Submitted by: CASE4GRACE
Un-Chained Recipe Contest - Healthy Egg Muffin Breakfast Sandwich

Introduction

I eat breakfast on the run almost every day, and McDonald's Egg McMuffin value meal was a common breakfast choice. Then I discovered I could make my own sandwich at home in the time it would take me to go through the drive-thru, and I could make it much healthier (and I think tastier, too!). I have even made this sandwich at work to eat at my desk by just cooking the egg and warming the ham in the microwave. I pair it with a serving of fruit, and my day is off to a great start! I eat breakfast on the run almost every day, and McDonald's Egg McMuffin value meal was a common breakfast choice. Then I discovered I could make my own sandwich at home in the time it would take me to go through the drive-thru, and I could make it much healthier (and I think tastier, too!). I have even made this sandwich at work to eat at my desk by just cooking the egg and warming the ham in the microwave. I pair it with a serving of fruit, and my day is off to a great start!
Number of Servings: 1

Ingredients

    1 Thomas Double Fiber Honey Wheat English Muffin
    1/4 cup egg substitute
    1 slice 97% fat free honey ham
    1 slice Kraft 2% American Cheese Single

Directions

Place English muffin in the toaster. Warm the slice of ham in a small skillet. Remove ham from pan and cook egg substitute on low heat, stirring lightly to scramble it. Place ham and egg on the bottom half of the toasted English muffin, top with slice of cheese and then the muffin top. Enjoy!

Number of Servings: 1

Recipe submitted by SparkPeople user CASE4GRACE.






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Member Ratings For This Recipe


  • Good
    4 of 4 people found this review helpful
    Definitely too much sodium for my liking, and as someone else said it even has more sodium than the original! One way to counteract that is to use egg whites rather than egg substitute, which is what I do when I make breakfast sandwiches at home. Not bad though! Yum! - 11/4/09

    Reply from CASE4GRACE (11/4/09)
    Using egg whites instead of egg substitute hadn't even crossed my mind, but I like it! Thank you for the suggestion!


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  • Incredible!
    3 of 3 people found this review helpful
    This sounds like the perfect answer to on the run people. I love McDonald's Egg McMuffins. - 11/4/09

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  • Incredible!
    3 of 3 people found this review helpful
    I do this except I use canadian bacon, I will try it this way with the egg substitute, it's better on calories. - 11/4/09

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  • Incredible!
    3 of 3 people found this review helpful
    I've been making this same exact thing every day this week for breakfast except I used turkey bacon instead of ham. I made up my bacon and eggs ahead of time and just toast my muffin and warm the eggs/bacon in microwave. Yummy! - 11/4/09

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  • 3 of 4 people found this review helpful
    Sounds like a great easy breakfast that I could make quickly in the mornings. The sodium content is higher than the original McDonald's version, for those concerned about sodium, but the rest of nutrients are much better. I will be trying this after I get to the store for ingredients. - 11/3/09

    Reply from CASE4GRACE (11/4/09)
    Thanks for the tip about sodium. I normally don't watch my sodium intake, but I think this could be further modified to reduce the sodium. I'm going to get to work on that!


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  • Incredible!
    2 of 2 people found this review helpful
    Yum - egg mcmuffins were one of my faves too but this is a better alternative! - 11/4/09

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  • Incredible!
    1 of 1 people found this review helpful
    sounds great! - 11/4/09

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  • Incredible!
    1 of 1 people found this review helpful
    Great recipe! Will definitely make this one again! - 11/4/09

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  • Incredible!
    1 of 1 people found this review helpful
    It has an english muffin, good enough for me !!! - 11/4/09

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  • Incredible!
    1 of 1 people found this review helpful
    This looks like a very good option for a breakfast on the go, much better than the fast food version. - 11/4/09

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  • Incredible!
    1 of 1 people found this review helpful
    This is one of my favorites - 11/4/09

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  • I ahve done this for years using different types of muffins or bread, 2% cheese (different flavors) and also using lower sodium ham or Morning Star Farms sausage patties. these sandwiches are awesome tasting no matter how you make them. And I always use one to two egg whites. - 4/4/13

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  • Fabulous!!!! Thank You! - 3/19/12

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  • So good, I used canadian bacon instead - 2/26/12

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  • great recipe! - 2/19/12

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  • one of my favorite things to eat in the morning - 2/6/12

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  • the egg sandwiches are great in a flat bread (100 calories) or in a low carb tortillas with some salsa on the eggs, makes a great mexican breakfast buritto! - 8/28/11

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  • sounds good easy to remember - 4/26/11

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  • Good easy recipe - 11/12/10

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  • You can lower the sodium by using Sara Lee Reduced Sodium ham. It is a great breakfast idea and quick! - 8/8/10

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  • yum! It sounds good! I'll have to try it. :) - 5/29/10

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  • I make mine without the egg and use canadian bacon and a whole wheat english muffin. This with a piece of fruit and a few glasses of good water keep me full until lunch. - 4/28/10

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  • Excellent!!! I add a piece of sausage instead of ham. I have this at least a few times a week. - 2/15/10

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  • would try it on a small bagel, the Double Fiber Honey Wheat English Muffin are just not to my likings - 11/12/09

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  • oh so tasty! - 11/10/09

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  • I make this at home but with a light bagel...very yummy! - 11/10/09

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  • Yumster!!!! - 11/10/09

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  • I do the same, except I use Gwaltney 40% low fat bacon. I LOVE it and it has fewer calories than turkey bacon. - 11/10/09

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  • If you like something simple and delicious, try this one! Love, Vic. - 11/6/09

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  • as i babysit early in the morning and am out the door in a fash this recipe is a big plus for me! thank you - 11/6/09

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  • Yummy yummy! - 11/5/09

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  • Yummy, Yummy!! Let me know about lower sodium later! I know that I watch it so close but this doesn't seem out of spec with what I could have if I watch closer the rest of the day! However, the rest of the family loves this and they don't have to watch sodium!! - 11/5/09

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