Healthy Breakfast Sandwich with Ham, Egg & Cheese

This is my FAVORITE breakfast! One morning when I was just a few months pregnant with my youngest, I ran through the drive-through at Starbucks to grab a small (or as they call it, tall?!) decaf coffee and a breakfast sandwich. It literally tasted like plastic to me. So gross.

I told my husband, Chris, about it that night and Every. Single. Morning he is home, he makes me this delicious, healthy breakfast sandwich! I am spoiled! We are going on 3 years ladies and gentlemen. That's how yummy this sandwich is.

Sometimes I eat it mindfully at the breakfast table with my family and others times, I eat it as mindfully as I can in the car at a stop light. It is REAL world people. You can't be perfect 100% of the time. You just got to do the best you can with the circumstances you are in. That's why when I eat this yummy and healthy breakfast sandwich on the go, I skip the veggies. Veggies wilt and cause soggy bread if not eaten straight away. On the weekends, load this sucker up with fresh spinach and ripe tomato slices.

Breakfast Sandwich

 

 

Bottom Line- These are delicious and fantastically portable. Wrap them in aluminium foil and enjoy.

INgredients

4 100% Whole Wheat English Muffins (I like Thomas' brand)
4 Eggs (Omega-3)
4 slices Ultra-thin Sharp Cheddar (I use Sargento)
4 slices Ultra-thin Smoked Deli Ham (nitrate-free like Applegate Natural's)
1 Tb Butter

Directions

  • Cut English Muffins in half and toast.
  • Melt butter in frying pan on medium heat.
  • Crack the eggs into the buttered pan.
  • Let the eggs cook for about 3 minutes and then gently break the yolks.
  • Cook for an additional 30
  • Flip eggs.
  • While the eggs are fishing up on the other side, drop the slices of ham in the pan.
  • Once the ham is warmed through, layer each slide of ham onto the top of each egg.
  • Add a cheese slice to the top of the ham.
  • Once the cheese has melted a bit, tuck the egg, ham, and cheese stack into the toasted English muffins.
  • Enjoy breakfast perfection!

Nutrition

  • 100% whole grains from the English Muffin give you 3X as much fiber than the original "white" English Muffin and 25% more protein.
  • Sharp cheese adds more flavor and the same nutrition as medium or mild counterpart. Adding cheese to this delicious sandwich adds protein, healthy fat including Conjugated Linoleic Acid and calcium.
  • Omega-3 eggs provide Vitamins D, E, B12, B2, B5 as well as the heart-healthy and anti-inflammatory omega-3 fatty acids.
  • Smoked ham adds a bit or iron and an extra punch of protein which will help keep you feeling full longer; and let's be honest, lots of extra flavor! More flavor equals more satisfaction.
  • Any extra veggies is the "icing on the cake!" haha Adding spinach and tomatoes will add iron, vitamins, minerals, and antioxidants.

Substitutions

  • Vegetarian Friends- Just omit the Ham.
  • Kosher Friends- Replace Ham with grilled chicken (Hey! Chic-Fil-et does it!) or beef or turkey breakfast sausage. My little girls love Applegate breakfast sausage. You can find it in the "healthy  freezer section" at your grocery store and takes 30 seconds in the microwave to warm.

Disclaimer

For those of you who are concerned that the English Muffins used in this recipe do not qualify as whole, real food, because the ingredient list does have ingredients that are not typically found in a home pantry, you are right. There are times when I do deviate from the "whole food rules" because well I don't have the time to make homemade English Muffins each weekend for the upcoming week. It's more important to focus on nutrient-density and doing the best you can. I would rather people enjoy this 98% whole food sandwich than decide to run by McDonald's because they don't have time to make homemade English muffins. Let's get rid of all or nothing mentality!

 


Comment below! And let me know what you think. I would also love to hear how you modified this yummy sandwich to make it your own. I LOVE substitutions!!

 

Breakfast Sandwich
Breakfast Sandwich

Healthy Breakfast Sandwich with Ham, Egg & Cheese

November 4, 2016

This is my FAVORITE breakfast! One morning when I was just a few months pregnant with my youngest, I ran through the drive-through at Starbucks to grab a small (or as they call it, tall?!) decaf coffee and a breakfast sandwich. It literally tasted like plastic to me. So gross.

I told my husband, Chris, about it that night and Every. Single. Morning he is home, he makes me this delicious, healthy breakfast sandwich! I am spoiled! We are going on 3 years ladies and gentlemen. That's how yummy this sandwich is.

Sometimes I eat it mindfully at the breakfast table with my family and others times, I eat it as mindfully as I can in the car at a stop light. It is REAL world people. You can't be perfect 100% of the time. You just got to do the best you can with the circumstances you are in. That's why there are no veggies on this one. Veggies wilt and cause soggy bread if not eaten right away. On the weekends, load this sucker up with fresh spinach and ripe tomato slices.

Bottom Line- These are delicious and fantastically portable. Wrap them in aluminium foil and enjoy.

  • Cook: 5 mins
  • Yields: 4 servings

Ingredients

4 100% Whole Wheat English Muffins (I like Thomas' brand)

4 Eggs (Omega-3)

4 slices Ultra-thin Sharp Cheddar (I use Sargento)

4 slices Ultra-thin Smoked Deli Ham (nitrate-free like Applegate Natural's)

1 Tb Butter

Directions

1Cut English Muffins in half and toast.

2Melt butter in frying pan on medium heat.

3Crack the eggs into the buttered pan.

4Let the eggs cook for about 3 minutes and then gently break the yolks.

5Cook for an additional 30 seconds.

6Flip eggs.

7While the eggs are fishing up on the other side, drop the slices of ham in the pan.

8Once the ham is warmed through, layer each slide of ham onto the top of each egg.

9Add a cheese slice to the top of the ham.

10Once the cheese has melted a bit, tuck the egg, ham, and cheese stack into the toasted English muffins.

11Enjoy breakfast perfection!

Disclaimer

For those of you who are concerned that the English Muffins used in this recipe do not qualify as whole, real food, because the ingredient list does have ingredients that are not typically found in a home pantry, you are right. There are times when I do deviate from the "whole food rules" because well I don't have the time to make homemade English Muffins each weekend for the upcoming week. It's more important to focus on nutrient-density and doing the best you can. I would rather people enjoy this 98% whole food sandwich than decide to run by McDonald's because they don't have time to make homemade English muffins. Let's get rid of all or nothing mentality!

Nutrition

  • 100% whole grains from the English Muffin give you 3X as much fiber than the original "white" English Muffin and 25% more protein.
  • Sharp cheese adds more flavor and the same nutrition as medium or mild counterpart. Adding cheese to this delicious sandwich adds protein, healthy fat including Conjugated Linoleic Acid and calcium.
  • Omega-3 eggs provide Vitamins D, E, B12, B2, B5 as well as the heart-healthy and anti-inflammatory omega-3 fatty acids.
  • Smoked ham adds a bit or iron and an extra punch of protein which will help keep you feeling full longer; and let's be honest, lots of extra flavor! More flavor equals more satisfaction.
  • Any extra veggies is the "icing on the cake!" haha Adding spinach and tomatoes will add iron, vitamins, minerals, and antioxidants.

Substitutions

  • Vegetarian Friends- Just omit the Ham.
  • Vegan Friends- Omit the ham and cheese. Replace the butter with a little coconut oil.
  • Kosher Friends- Replace Ham with grilled chicken (Hey! Chic-Fil-et does it!) or beef or turkey breakfast sausage. My little girls love Applegate breakfast sausage. You can find it in the "healthy  freezer section" at your grocery store and takes 30 seconds in the microwave to warm.

Comment below! And let me know what you think. I would also love to hear how you modified this yummy sandwich to make it your own. I LOVE substitutions!!

 

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