Gain Mass

Morning Muscle Meal: Bacon and Egg Breakfast Sandwich

Put that bowl of cereal down and give this tasty, protein-packed, breakfast sandwich a try.

Morning Muscle Meal: Bacon and Egg Breakfast Sandwich
Calories 416
Protein 33g
Fat 12g
Carbs 48g

Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don't mind some kick, Franks's RedHot adds negligible calories and can make you feel full faster. 

Bacon and Egg Breakfast Sandwich Servings: 2
You'll need
  • 4 slices Canadian bacon
  • 3 whole large eggs
  • 3 large egg whites
  • 3 tbsp low-fat milk
  • 1/2 cup shredded reduced-fat cheddar cheeses
  • ¼ tsp black pepper
  • hot sauce, optional
  • 4 whole-wheat English muffins, toasted
  • 4 slices tomato
1. Place bacon on a microwave-safe plate in a single layer, and cover with a sheet of paper towel. Microwave on high 3 minutes. Rotate plate a half turn and cook 1 minute longer, or until the edges have browned and turned crispy. Set aside.
2. Lightly grease a microwave-safe bowl. Add whole eggs, egg whites, and milk to bowl and lightly beat. Stir in scallion. Microwave on high, uncovered, for 45 seconds. Gently stir eggs, and continue to cook in 45-second intervals, stirring in between each interval, until set. Stir in cheese, black pepper, and a few squirts of hot sauce. Let stand until cheese has melted.
3. Divide eggs on four slices of English muffin and top each with bacon, tomato, and remaining muffin slices.