English Muffin Breakfast Sandwich
1 sandwich of english muffin breakfast sandwich contains 353 Calories. The macronutrient breakdown is 32% carbs, 42% fat, and 25% protein. This is a good source of protein (40% of your Daily Value), potassium (6% of your Daily Value), and calcium (33% of your Daily Value).
- Makes
- 6 sandwich
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Cheddar cheese 6 slice (1 oz) or 168g
Directions
- Preheat oven to 375 degrees F. Lightly oil six 10-ounce ramekins or coat with nonstick spray and place onto a baking sheet.
- Add one egg to each ramekin, beating slightly; season with salt and pepper, to taste. Place into oven and bake until egg whites are cooked through, about 12-14 minutes.
- Place one egg over the muffin bottom. Top with 2 slices turkey and 1 slice cheese, and then cover with another muffin top to create a sandwich. Repeat with remaining English muffins to make 6 sandwiches. Wrap tightly in plastic wrap and place in the freezer.
- To reheat, remove plastic wrap from the frozen sandwich and wrap in a paper towel. Place into microwave for 1-2 minutes, or until heated through completely.
Nutrition Facts
For 1 sandwich of english muffin breakfast sandwich (169g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 353 | |
| Fats | 17g | 22% |
| Saturated fats | 7g | 37% |
| Trans fats | 0.3g | |
| Cholesterol | 252mg | 84% |
| Sodium | 827mg | 36% |
| Carbs | 29g | 10% |
| Net carbs | 26g | |
| Fiber | 3g | 10% |
| Sugar | 2g | |
| Protein | 23g | |
| Calcium | 326mg | 33% |
| Iron | 3mg | 41% |
| Potassium | 304mg | 6% |
| Vitamin D | 1μg | 9% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 25μg | |
| Caffeine | 0mg | |
| Choline | 177mg | 32% |
| Copper | 0.2mg | 17% |
| Fluoride | 10μg | |
| Folate (B9) | 71μg | 18% |
| Lycopene | 0μg | |
| Magnesium | 41mg | 10% |
| Manganese | 1mg | 27% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 1mg | 28% |
| Phosphorus | 349mg | 50% |
| Retinol | 162μg | |
| Riboflavin (B2) | 1mg | 44% |
| Selenium | 50μg | 91% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 23% |
| Vitamin A IU | 584IU | |
| Vitamin A | 164μg | 18% |
| Vitamin B12 | 1μg | 34% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 3mg | 3% |
| Vitamin D IU | 53IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 1μg | 1% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0.1g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 37% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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