Microwave Egg Sandwich Recipe
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Microwave Egg Sandwich Recipe

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If you're looking for a grab-and-go sandwich, this is high in protein, low in fat and fills you up. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:1 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 1 servings


  • 1 piece Canadian bacon
  • 1/4 cup egg substitute
  • 1 tablespoon salsa
  • 1 tablespoon shredded reduced-fat cheddar cheese
  • 1 whole wheat English muffin, split, toasted
  • 3 spinach leaves

Nutritional Facts

1 sandwich: 218 calories, 4g fat (2g saturated fat), 12mg cholesterol, 751mg sodium, 30g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.


  1. Place Canadian bacon on bottom of a 6-oz. ramekin or custard cup coated with cooking spray. Pour egg substitute over top. Microwave, uncovered, on high for 30 seconds; stir. Microwave 15-30 seconds or until egg is almost set. Top with salsa; sprinkle with cheese. Microwave just until cheese is melted, about 10 seconds.
  2. Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top. Yield: 1 serving.
Editor's Note: This recipe was tested in a 1,100-watt microwave.
Originally published as Microwave Egg Sandwich in Healthy Cooking Annual Recipes Annual 2015, p70

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pipsissewa User ID: 8824414 257171
Reviewed Nov. 23, 2016

"These can be made with real eggs, too. I make mine in a coffee cup with a saucer to cover, just in case they explode a bit (which they frequently do). You can either scramble them by mixing right in the cup or unscrambled, but it is a good idea to break the yolk before microwaving. The cooking method I use is to add a dash of water in the cup and add egg (poked yolk or scrambled), season as you wish, then microwave on high for 1 minute and 20 seconds. Run a knife around the cup to loosen egg and serve on a toasted english muffin that is thinly spread with miracle whip. Cheese slices and bacon or ham or sausage just make them even better. breakfast in 10 minutes or less. Wonderful!"

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