Egg and Veggie Breakfast Sandwich
1 serving of egg and veggie breakfast sandwich contains 250 Calories. The macronutrient breakdown is 44% carbs, 34% fat, and 22% protein. This is a good source of protein (26% of your Daily Value), fiber (17% of your Daily Value), and potassium (6% of your Daily Value).
- Makes
- 12 servings
- Prep Time
- 15 minutes
- Cook Time
- 35 minutes
Ingredients
Cheddar cheese 12 tbsp, shredded or 84g
Directions
- Preheat oven to 350 degrees F.
- Scramble eggs in a bowl.
- Dice veggies. Lightly sauté mushrooms and onions in oil over medium heat until tender, 5-10 minutes., adding spinach during the last 3-4 minutes.
- Butter a muffin tin, and add veggies.
- Evenly distribute eggs on top of the veggies (filling about 3/4 full).
- Bake for 20 minutes, checking center to make sure they're cooked through.
- Split the english muffins in half, add shredded cheese, an egg cup, and lightly mash down to spread out the egg cup.
- Let cool before wrapping up in tin foil to freeze. Wrap each sandwich individually, then place all in a freezer safe ziploc bag
- To reheat: place sandwiches (still wrapped in foil) in a 350 degree oven for 30 minutes, or microwave out of foil, in a paper towel, 1-2 minutes. Enjoy!
Nutrition Facts
For 1 serving of egg and veggie breakfast sandwich (147g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 250 | |
| Fats | 10g | 12% |
| Saturated fats | 3g | 17% |
| Trans fats | 0.1g | |
| Cholesterol | 193mg | 64% |
| Sodium | 367mg | 16% |
| Carbs | 28g | 10% |
| Net carbs | 23g | |
| Fiber | 5g | 17% |
| Sugar | 6g | |
| Protein | 14g | |
| Calcium | 264mg | 26% |
| Iron | 3mg | 36% |
| Potassium | 305mg | 6% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 711μg | |
| Caffeine | 0mg | |
| Choline | 161mg | 29% |
| Copper | 0.2mg | 21% |
| Fluoride | 3μg | |
| Folate (B9) | 84μg | 21% |
| Lycopene | 0μg | |
| Magnesium | 66mg | 16% |
| Manganese | 1mg | 58% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 330mg | 47% |
| Retinol | 98μg | |
| Riboflavin (B2) | 0.4mg | 31% |
| Selenium | 44μg | 81% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 1515IU | |
| Vitamin A | 157μg | 17% |
| Vitamin B12 | 1μg | 21% |
| Vitamin B6 | 0.2mg | 18% |
| Vitamin C | 4mg | 5% |
| Vitamin D IU | 43IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 62μg | 52% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0.1g | |
| Glucose | 0.4g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
