Have 1 minute to spare for a healthy breakfast?

A super-quick breakfast sandwich!

Starting your morning off with a good breakfast that contains fiber, protein and even some carbsis crucial to fueling your day. The easiest way to do that? A super-quick breakfast sandwich! Mix and match ingredients to your liking to make the perfect breakfast sandwich for you!

1-minute Breakfast Sandwich


  • 2 slices of whole wheat/grain or sprouted bread, or pita or English muffin
  • Cooking spray (I recommend olive oil spray)
  • 2 tablespoons fat-free milk
  • 1 thin slice part-skim cheese of your choice
  • Pinch of pepper
  • Optional: A few diced green peppers, onions or mushrooms

Place bread product in toaster set on your desired darkness. Spray a small microwavable bowl with cooking spray and whisk egg, milk and any optional ingredients in the bowl with a fork. Microwave on high for 50 to 55 seconds (until the egg is cooked through). Place egg on paper towel to remove moisture. Place egg on a piece of toast, top with cheese, pepper and second slice of toast. Microwave for 15 seconds to melt cheese if desired. Enjoy!

Nutrition information (for two slices whole-wheat bread and part-skim cheddar cheese):

  • 300 calories
  • 12 g fat
  • 4 g saturated fat
  • 200 mg cholesterol
  • 612 mg sodium
  • 33 g carbohydrate
  • 8 g fiber
  • 19 g protein

 Recipe from Erin Wiedmar, N Good Health Clinical Nutritionist


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