English Muffin Sandwich

18 mins

Nutritional Information

2 servings

Ingredients

  • 2 wholegrain English muffins (120g)

  • 2 large eggs (100g)

  • 1 ripe avocado (150g)

  • 2 slices tomato (40g)

  • Handful baby spinach (30g)

  • 1 tbsp olive oil (15ml)

  • 1/4 tsp black pepper

  • Pinch of sea salt

    Choose one protein option:

    Meat Option:

  • 2 slices lean turkey bacon (60g) OR Vegetarian Option:

  • 2 grilled portobello mushrooms (120g)

  • 1 tsp balsamic vinegar (5ml)

Micronutrient Information

Energy

Protein

Fat

Saturated Fat

Carbohydrates

Sugar

Fibre

Method

Total

820 kcal

42 g

48 g

9 g

64 g

4 g

14 g

Step 1 - Split the English muffins and lightly toast them

Step 2 - Heat olive oil in a non-stick pan over medium heat

Step 3 - For meat option: Cook turkey bacon for 2-3 minutes each side until crispy. For vegetarian option: Brush mushrooms with balsamic and grill for 4-5 minutes each side

Step 4 - In the same pan, crack eggs and cook to your preference (recommended over-medium)

Step 5 - Mash avocado with a pinch of salt and pepper

Step 6 - Spread mashed avocado on the bottom half of each muffin

Step 7 - Layer with spinach leaves and tomato slices

Step 8 - Add your chosen protein (turkey bacon or mushroom)

Step 9 - Top with the fried egg

Step 10 - Close sandwich with muffin top and serve immediately

- With Turkey Bacon Option:

Per (1 sandwich)

410 kcal

21 g

24 g

4.5 g

32 g

2 g

7 g

Per (1/2 sandwich)

205 kcal

10.5 g

12 g

2.25 g

16 g

1 g

3.5 g

Vitamin D

Iron

Potassium

B-vitamins

Vitamin C

Vitamin K

Vitamin E

Zinc

Selenium

Folate

Found in eggs, supports bone health and immune function

Present in spinach and eggs, supports energy levels

Abundant in avocado, helps maintain healthy blood pressure

Found in whole grain muffins and eggs, supports energy metabolism

Present in tomatoes, supports the immune system and skin health

Found in spinach, essential for blood clotting and bone health

Present in avocado, acts as an antioxidant

Found in eggs and turkey bacon, supports immune function

Present in mushrooms (vegetarian option), supports thyroid function

Abundant in spinach, important for cell growth and DNA synthesis

Nutritional Information

Energy

Protein

Fat

Saturated Fat

Carbohydrates

Sugar

Fibre

Total

780 kcal

32 g

46 g

8 g

66 g

5 g

16 g

- With Mushroom Option:

Per (1 sandwich)

390 kcal

16 g

23 g

4 g

33 g

2.5 g

8 g

Per (1/2 sandwich)

195 kcal

8 g

11.5 g

2 g

16.5 g

1.25 g

4 g

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