English Muffin Ham Breakfast Sandwich
1 muffin of english muffin ham breakfast sandwich contains 513 Calories. The macronutrient breakdown is 24% carbs, 48% fat, and 28% protein. This is a good source of protein (65% of your Daily Value), fiber (20% of your Daily Value), and potassium (10% of your Daily Value).
- Makes
- 1 muffin
- Prep Time
- 10 minutes
- Cook Time
- 18 minutes
Ingredients
Cheddar cheese 1 ½ slice (1 oz) or 42g
Directions
- Preheat oven to 350 degrees F. Spray a jumbo muffin tin or small ramekins with nonstick spray.
- Use the large muffin tin or small ramekins, crack an egg into each vessel for each serving you intend to make. (E.g. for one muffin use one, for six muffins, cook six.) Use a sharp knife to gently pierce each yolk.
- Bake the eggs 12-18 minutes, until set. Slide eggs out of ramekins and cool slightly. Sprinkle with salt and pepper, if desired.
- Meanwhile, slice English muffins. Layer one slice of cheese on each English muffin, then 1-3 slices of ham.
- Finally, layer on the egg and top of the English muffin.
- If not eating immediately, wrap in plastic wrap and freeze.
- To eat after frozen: remove plastic wrap and place in a bowl or on a plate. Cook in microwave for 2 minutes, then turn over and microwave for another 1.5 minutes. Enjoy!
Nutrition Facts
For 1 muffin of english muffin ham breakfast sandwich (244g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 513 | |
| Fats | 28g | 35% |
| Saturated fats | 12g | 62% |
| Trans fats | 1g | |
| Cholesterol | 277mg | 92% |
| Sodium | 2317mg | 101% |
| Carbs | 31g | 11% |
| Net carbs | 25g | |
| Fiber | 6g | 20% |
| Sugar | 6g | |
| Protein | 36g | |
| Calcium | 507mg | 51% |
| Iron | 3mg | 43% |
| Potassium | 482mg | 10% |
| Vitamin D | 2μg | 12% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 38μg | |
| Caffeine | 0mg | |
| Choline | 232mg | 42% |
| Copper | 0.3mg | 30% |
| Fluoride | 15μg | |
| Folate (B9) | 73μg | 18% |
| Lycopene | 0μg | |
| Magnesium | 83mg | 20% |
| Manganese | 2mg | 74% |
| Niacin | 5mg | 30% |
| Pantothenic acid | 2mg | 36% |
| Phosphorus | 612mg | 87% |
| Retinol | 188μg | |
| Riboflavin (B2) | 1mg | 49% |
| Selenium | 71μg | 130% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 63% |
| Vitamin A IU | 691IU | |
| Vitamin A | 190μg | 21% |
| Vitamin B12 | 1μg | 48% |
| Vitamin B6 | 0.5mg | 36% |
| Vitamin C | 3mg | 4% |
| Vitamin D IU | 75IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 2μg | 2% |
| Zinc | 4mg | 39% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0.1g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 12g | 62% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 1g | |
| 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 | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.5g | |
| Glutamic acid | 6g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 1g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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