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Microwave Egg Sandwich

If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
  • Total Time
    Prep/Total Time: 15 min.
  • Makes
    1 serving


  • 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


  • 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.
  • Line bottom of English muffin with spinach. Place egg and Canadian bacon over spinach; replace English muffin top.
Nutrition 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.

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  • CJ
    Oct 11, 2020

    My version of this sandwich is: use an inexpensive Nordic ware microwave egg muffin sandwich maker- it has a flip cover. Spray it with Pam spray, add 1 egg & scramble right in egg maker for approximately 45 seconds. Toast an English Muffin, then add microwaved egg, cheese, & anything else. Quick, easy, & delicious!

  • Ronald
    Oct 24, 2019

    Delicious but CANNOT MICROWAVE THE WAY THIS RECIPE SAYS, at least not on my microwave. Talk about explosion! I would try 40% power for 30 secs x 2 (with saucer over ramekin) and then 20 secs at half power to prevent a messy microwave cleanup. You may need to just with your microwave but "HIGH"? No way. Results when done that way are great.

  • szhenson
    Dec 28, 2017

    Certainly sounds healthy

  • _nlfPA
    Sep 24, 2017

    This is one of my favorite sandwiches. I sometimes eliminate the salsa.It makes a great sandwich for lunch.

  • pipsissewa
    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!

  • cozykitchen
    Aug 22, 2016

    No comment left