Diabetes Forecast

Egg Sandwich

Per Serving

Egg Sandwich

Makes: 1
Calories 245
Fat 7 g
Saturated Fat 2.5 g
Trans Fat 0 g
Carbohydrate 29 g
Fiber 5 g
Sugars 7 g
Cholesterol 195 mg
Sodium 535 mg
Potassium 340 mg
Protein 17 g
Phosphorus 355 mg
Choices: Starch 2, Medium-Fat Meat 1
  • Makes: 1
  • Preparation Time: 5 minutes
  • Cooking Time: 3 minutes


1 whole wheat English muffin
Butter-flavored cooking spray
1 large egg
1/2 oz. lower-sodium ham
1 Tbsp. shredded, reduced-fat sharp cheddar cheese (such as Cabot 50% Reduced Fat Sharp Cheddar)
2 med. slices tomato


  1. Toast the English muffin. While the muffin is toasting, spray a large skillet and, if desired, the inside of an egg ring with the cooking spray. The egg ring will help you create a circular cooked egg.
  2. Crack the egg into a small bowl. Carefully slide the egg into the skillet or the ring, if using. Cook the egg, covered, for about 3 minutes or until the yolk and white are firm.
  3. Sprinkle the bottom half of the toasted English muffin with the cheese. Top with the egg and ham. Add the tomato slices, and top with the remaining English muffin half.

Recipe Finder

Show me recipes in: